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What beautiful waist? Are not only thin, but also to have strong muscles, can be called perfect. Unfortunately, to maintain lumbar curve is not an easy thing, you have to take this opportunity to start exercising in order to catch up before this fall, showed off an enviable waistline.
Do not know if you have not noticed, the time when a person began to gain weight, mostly fat from the waist onwards this place. Because in everyday life that whenever shopping and walking, running, stair climbing, cycling and other activities, intentionally or unintentionally, will move to the various parts of the body muscles, such as: legs, hands, hips, etc. The only exception is waist,True Religion Herren Bootcut Bil, unless they have exercise, or almost here, do not have the opportunity to move muscles, fat, of course, are particularly vulnerable to stop. If you do not want to buy more pants size bigger, then it quickly from now on,MBT Imara, a good little bit of exercise the muscles of waist it!
The following three groups of simple and effective action, you only need to take a few minutes to do what I do, and soon will be able to enjoy an enviable waistline perfectly. In addition, although these actions can be effective training abdominal waist, but does not mean to do every day, hard to do, you will see faster results, you must get adequate rest so that muscles with massage, and then recycling, but can quickly achieve results .
Special Note:
Many people do waist training is the most common mistakes posture,thomas sabo charm, bad posture, lower back will ache, and can not achieve the desired effect. In fact, strength training done, the waist a little sour feeling is normal, but if the pain is elsewhere, you have to pay more attention, so the beginning of practice, it is best to spend more time to feel their position is correct.
Abdominal muscle contractions
1, the body standing erect, his hands relaxed, forward flat, using the power of backward contraction of the abdomen,thomas sabo Ohrschmuck, the time to do this action, to try to shrink the hips, back, showing hump state.
2, inspiratory chest, hands and swung back to your sides, maintaining a few seconds, then repeat the first step. Over and over this group of contraction, the abdominal muscles can be effectively trained to beautify waist lines. Practice, be sure to pay attention to their posture is correct, several groups after the operation finished, the waist should be slightly sour feeling, if not entirely feel, but is very sore lower back, it means that your posture is not correct, not only did not body effect, there will be a sports injury.
Rotary Training
waist
1, sitting on the ground (or to find the block would be more comfortable cushion cushioned), step on both feet steady on the ground, back straight and chest, slightly to the back, hands naturally straight forward,Vibram Five Fingers Bikila, belly straighten.
2, the lower body to the table, the power to order abdominal left and right rotate the upper body, this group of movements can be trained on both sides of the waist muscles, strength strong, normal for beginners to do, will feel a little bit difficult, but In contrast, the effect will be relatively clear.
Side of the abdominal training exercise
1, the body lying on his side, knees bent, back, buttocks, thighs to the knees need to maintain a straight line, bend the right hand placed in the right ear, left hand to relax and gently placed Youyao on.
2,nike laufschuh, waist contraction force, the body bent upward, and then two steps were repeated 10-15 times 1,2, and then change sides to do, training belly, about three groups were doing then. Who has been the basis of movement, visual ability to increase the number.
Faster training method to slim waist
If you belong to a family of fleshy, preferably at the same time with cardio aerobic exercise, will be easier to see the results, because the muscle at the top covered with a layer of fat, if the muscles have been trained, but not to eliminate fat, so even if the muscles re- United States, can not tell. While strength training can also help metabolized in muscle fibers and the surrounding fat, but, after all, a very small number of metabolic, cardiovascular aerobic training does not do faster and more quickly if you want to have a slim waist, preferably at the same time strength training and cardio aerobic exercise.
There are two ways to implement
The first is: do first 20,30 minutes of cardio is aerobic exercise, such as: brisk walking, cycling, followed by doing strength training in sculpture.
Any aerobic exercise you choose
Jogging
Alternating jogging and walking regularly to prevent fractures. Practicing long-distance running to help prevent cholesterol. Activity to be fully prepared before a run, run as far as possible to relax, pay attention to rhythm and flexibility, and keep the pace brisk and powerful. Jogging a lot of oxygen, increased perspiration, the body along with toxic discharges,Frauen Nike Shox, improve people's emotions, people will exercise and strengthen the body resistance to disease.
If jogging exercise for the purpose of the least amount of not less than every 5 minutes, the longer the duration, cardiopulmonary exercise the better; if the purpose of weight loss should be 20 minutes. Duration of exercise and every time, should be gradual, beginning to run away with, combining speed, adaptation, the distance and speed and then gradually increased. Practice to be stopped for some reason, they should also decreasing day by day.
Cycling
Cycling can be a large lower extremity muscle activity, can enhance cardiovascular function, increase endurance, promote metabolism, adjusting the body fat. British Medical Association said a survey report, cycling can make to those suffering from neurosis and obese people into mental and physical health of people. Surveys show that more than 30 km cycling per week can reduce 50% the incidence of cardiovascular disease.
Aerobic type of exercise bike to increase deep breathing should be noted that, generally more than 30 minutes. Cycling correct posture of the body slightly forward, about 30 degrees forward men, women lean forward 20 degrees, soles of the feet just Tazhu tread plate. Yongquan on the soles of the feet at this, can play the role of regular massage. There are a variety of bike fitness method, such as slow riding a few minutes, fast riding a few minutes, alternating cyclic intermittent exercises; fast riding uphill or upwind power exercises.
Mountaineering
As an exercise, take a role in health care is the pulmonary ventilation, lung capacity increases, increase blood circulation, cerebral blood flow, urine pH increased. Deng Shan is known as the level, but also promote bone health, osteoporosis prevention has a special role. Autumn mountain man's body temperature can also keep a state of tension adjustment mechanism, thereby enhancing the body's ability to adapt to environmental change.
The second: is that they cross the
Do first 10 minutes aerobic conditioning, rest 1-2 minutes (maximum of 3 minutes), then as a group strength training, and then come back to do 10 minutes cardio, repeat the procedure one hour.
The second method of exercise intensity is stronger, because it regarded as a continuous aerobic exercise, the next pulse has been maintained at more than 120, equal to that within an hour of aerobic conditioning are in progress, so you can burn calories, the effect of course, faster.
The first approach focused on the first part of aerobic conditioning, strength training, intensity of the latter part of the comparison is not so strong, so easy to be generally accepted, the effect has been slow, it is recommended that entry to the first approach would be more more simple, easy access to state
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