Action ahead going apt nap 4 1 month 3cm slender w

action before going to sleep 4 1 month thin waist 3cm

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you smart women, is not on the one hand you ambition to cut corners, on the other hand they can not detect the right activities? Check out these actions, at all times a day ahead working to slumber, so you simply skinny out the month 4KG, waist circumference abatement of 2.5 ~ 3cm, is not up to follow get busy?

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


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


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three side,Lacoste Strap Trainers, one hand patronizing his pate, one hand on the bed, act side leg lift. Note, toes down, heel up, the other leg bound in a alliance together. Speed ​​is not favor her so hasty, to slow down, do not lift the leg drop Meng. Do not wrong, if done, do not butt the side of acid, 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


four, side leg lift done, gently tap acid 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 toss for a minute, two weeks delicate belly,Womens Lacoste Shua Trainers!




the maximum to the accumulation of portly in winter, a moment's inattention, a small pot and ran out! Do not be terrified to instruct you 12 strokes, Shuaishuai get rid of the small jug!

Exercise 1:
remain flat supine position, feet shoulder width to open, lifted up his right foot first 10CM, toes brought back inside and pause a second, and then gently put down, pay attention to the heel is not opposition the bed. Completed for the left foot and then repeat the same action. A set of actions repeated 5 times.


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effect: not only can fall on both sides of meat, minus the tolerate, yet also to constrict the legs, so that the lower body is more slender.

Exercise 2:
raise as much as feasible to the left foot, one second standstill in the ventilation and then down, behind achieved for his left foot. Note that the knee can not be forced,Lacoste Arin Patent Trainers, in mandate to accomplish the lusted effect of stovepipe, and do not strain the leg muscles in mandate to shirk extravagant coerce. Repeat 5-7 times this group of movements.


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effect: to tighten the abdomen and leg muscles.

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


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Effect: can mainly strengthen the chest and waist strength, dwindle waist falling mutton.

Exercise 4:
remain flat supine position,Lacoste R75 P2 Trainers, legs shoulder width to open. Arm flexion-extension into a 90 degree angle closely aligns the floor, 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: increase abdominal strength, firm real thigh muscle.


Exercise 5:
remain smooth supine situation, legs elbow length to open. Hold dumbbell with both hands raised to the chest equitable upon, attention tin not kneel the knee to reserve straight. Then adapt the breathing, the upper body slowly to the right and left reversed. About 10 times every as a group, repeat the 2-3 team.


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effects: abdominal stretch both sides of the muscles and enhance abdominal abatement.

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


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


Exercise 7:
lying supine, legs straight, feet close attach. Hands above her hips, eyes look directly at the altitude,Lacoste Zepher MR2 Trainers, adjust the breath and slowly bent legs knee chest position until the last drop and then slowly straighten your legs. 15 times for a group, repeat the 2-3 group.


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effect: to make tiny stomach muscles to build up implementation of effective promotion of abdominal relaxation.


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 forcible elimination of protruding lower abdomen.


Exercise 9:
arranged two rubber bands. Open legs shoulder width. Then his legs at one end of each step on a rubber orchestra, rubber band and then left across, his hands were clenched in the other end of the two rubber bands. Maintain the lower body does not migrate, so to reverse the upper body. Note namely 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 slender waist is more intensified.
Need to prepare the emulating three groups of activities: entire body loosen, 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 space to be close to the ground can not be lifted. Supine position and then follow the same retrieval necessities wag 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 certainly. 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 people. Repeat this movement with 8 groups.
Effect:
The two actions are directed by the paunch will be charted to be a potent composition of the three paunch,Lacoste Observe Strap Trainers, waist brittle for human to play a character in health care.
These small actions, pick 1 to do by the time ten minutes a daytime, will bear fruit within 2 weeks. These are aerobic discipline, to slowly do it. Do not Pinliaolaoming to do! If this namely the 1st to do so, suggest a twenty below. Look at the everyday amplify in personal location, not Taimian Jiang! But we have to endure yo! On it! ! ! Will succeed!