Action ahead going apt nap 4 1 month 3cm skinny wa

action ahead working to nap 4 1 month slender waist 3cm

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you pretty women, is not on the one hand you absence to lose weight, on the other hand they can not detect the right activities? Check out these actions, at the peak of a day before going to sleep, so you simply thin out the month 4KG, waist circumference abatement of 2.5 ~ 3cm, is not up to follow come from?

one, first, supine leg lift: a group of 30, do 4.


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Second, closing ass to do this action, to detach the legs, hands flat on the body sides, Bayao up, and also in the 4 groups of 30.


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three side, one hand supporting his head, one hand on the bed, act side leg lift. Note, toes down,Lacoste Trainers UK, heel up, the other leg bound in a association together. Speed ​​is not like her so rapid, to cut corners, do not lift the leg drop Meng. Do not bad, if done, do not butt the side of sour,Lacoste Shua Lace Trainers, you will not do the oh. That each leg 20, after the last one to stop for a lift, and back to the other leg, also in the 4 groups


4, side leg lift done, gently tap sour location to relax muscles. Well not entire done and then shoot to finish 20 to clap, and back to do side leg lift the other leg.




; bed and hurl for a minute, two weeks puny belly!




the most to the collection of fat in winter, a moment's inattention, a small boiler and ran out! Do not be fearful to educate you 12 strokes, Shuaishuai obtain rid of the small pot!

Exercise 1:
remain flat supine position, feet shoulder width to open, elevated heaved up his right foot 1st 10CM, toes brought behind inside and pause a second, and then gently put down, pay care to the heel is not against the mattress. Completed for the left foot and then repeat the same deed. A set of actions continual 5 times.


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effect: not merely can fall on either sides of pork, minus the stomach, merely likewise apt tighten the legs,Lacoste Tennis Trainers, so namely the lower body namely extra thin.

Exercise 2:
raise as much as feasible to the left foot, one second pause in the air and then down, later achieved for his left foot. Note that the knee can not be forced, in order to achieve the desired effect of stovepipe, and do not tug the leg muscles in order to lest redundant compel. Repeat 5-7 times this group of campaigns.


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effect: to tighten the abdomen and leg muscles.

Exercise 3
backs, prop hands, knees, thighs to the abdomen flexion-extension, and lift the upper body and then gently prevaricate down. Repeat this movement 5-10 times.


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Effect: can mainly reinforce the chest and waist strength, dwindle waist falling meat.

Exercise 4:
remain flat supine position, legs shoulder width to open. Arm flexion-extension into a 90 degree angle closely aligns the ground, palms facing up. Bend left knee, straight from the upper body, making the right elbow to touch the left knee. Repeat the same actions for the right leg as a group.

repeated 2-3 groups, each 10 times.


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effect: addition abdominal strength, firm real thigh muscle.


Exercise 5:
remain flat supine position, legs shoulder width to open. Hold dumbbell with both hands raised to the chest equitable on,Lacoste Zepher MR2 Trainers, attention can not curve the knee to reserve straight. Then adjust the breathing, the upper body slowly to the right and left reversed. About 10 times each for a group, repeat the 2-3 group.


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effects: abdominal stretch both sides of the muscles and amend abdominal relaxation.

Exercise 6:
physical side, the use of calf cushion grasp strength. Affixed to the body with both hands to nourish poise. Raised his pate, eyes straight along. Breathe, cushion grasp to lift your legs, move slowly to effect the desired slimming efficacy. Action for a group of 10, repeat 10 group.


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effect: powerful abbreviation of the abdomen, thigh and calf muscles, so that more slender legs slender.


Exercise 7:
lying supine,Lacoste Swerve Lace Trainers, thighs straight, feet close attach. Hands ashore her hips, eyes look directly at the top, modify the breath and slowly bent legs knee chest rank until the last drip and then slowly straighten your legs. 15 times for a team,Lacoste Finham SPM Trainers, repeat the 2-3 group.


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effect: to make mini stomach muscles to scale up implementation of effective promotion of abdominal remission.


Exercise 8:
lying supine, legs open and shoulder width. Arms straight, elbows close to the ear, respectively, raised his left leg and right hand and straightened up, making the right hand touch the left leg and toes, approximately the 7 times as a group, repeat the 2-3 group.


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effect: the effective elimination of protruding lower stomach.


Exercise 9:
prepared 2 rubber bands. Open legs shoulder length. Then his legs at 1 end of each tread on a rubber band, rubber band and then left cross, his hands were clenched in the additional end of the two rubber bands. Maintain the lower body does not shake, so to reverse the upper body. Note that stand up straight, the body can not along. 20 times as a group, repeat the 3-4 group.


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effect: stretching back muscle, so that real slim waist is more intensified.
Need to prepare the following 3 groups of activities: whole body relax, lower body to remain intact, the upper body slightly to the left and right reversed. Repeat approximately 16 times each.
Exercise 10:
lying supine, hands open at your sides, palms facing down. Maintain the upper body without moving my eyes and lift straight up. Then, swinging his legs and knees close together and affixed to the left, the right shoulder place to be close to the floor can not be lifted. Supine position and then follow the same revitalization necessaries sway to the right side of the knees. About the time as a group, repeat the 8 groups.
Exercise 11:
lying supine, legs close together. Place both hands sides of the body indeed. Abdominal strength using hand and legs straight up until the slowly into a 90 degree angle with the ground. Lower my eyes to the waist wrong folk. Repeat this movement with 8 groups.
Effect:
The two actions are directed at the abdomen will be devised to be a mighty medley of the three abdomen, waist fragile for people to activity a character in health care.
These small movements, elect one to do by the time ten minutes a day, will bear fruit within two weeks. These are aerobic discipline, to slowly do it. Do not Pinliaolaoming to do! If this is the first to do so, recommend a twenty below. Look at the annual increase in personal situation, not Taimian Jiang! But we have to persevere yo! On it! ! ! Will succeed!