A woman captivating curves of weight-loss diet will learn seven coup

Vaulting box, drill pipe, jumping goats, these are what we did at school on the practice. Now, this with heart and lung function, the strength of the continuous movement co-ordination exercises in the home, bedroom, exercise, and so boring fitness become more fashionable, but also love fitness so that you can move anywhere, anytime, under 2.

The movement formed by the seven aerobics needs of rope skipping, volleyball, dumbbells, and other fitness equipment with a simple, in addition, the process of practice, we should note that the continuity of action for seven consecutive done a group, the process of practice can not be intermittent, each movement of the practice time should ensure that 30-60 seconds, so it is best to carry a stopwatch to ensure adequate practice time.

If you have just come in contact with exercise can be repeated several times at the beginning of the 2-3 group, can easily wait until completed, then exercise to 5 groups.

Abdominal Exercises

This set of abdominal exercises can effectively eliminate abdominal fat. Horizon lying on a blanket on the back of the legs close together, raised his knees slightly bent. Hands, try to jack up a volleyball, the volleyball from the thigh at the beginning to push up slowly, while the upper body lifted up naturally. Until volleyball pushed to the calf Offices, hold the position for two seconds, and then let the ball and then go back to thigh, and upper body back into place, repeat the above movements. Note that in the eye during practice to always stare at the ball.

】 【TIPS: When the stomach began to feel sore, do not immediately stop, then you can repeat the motion five times.

After the end of each part of the exercise should be to rope skipping for the transition, because it can exercise endurance, coordination, tension and flexibility, the transition to the next group of actions and the warm-up exercises.

Skipping Exercise

Skipping should tie in with the correct posture: upper arm and elbow closely aligns the body, in order to arm the strength to shake up the rope, and then shaking the rope wrist hair strength. Jump height should be just a rope from the foot of the past as a standard, while the knee slightly bent. A variety of jump law should alternate use, such as the legs blend jump, single leg jump is jump, rebound, etc.. Note that in the process of skipping the head to put positive, below the eyes to watch the syncline, do not shrug.

【TIPS】: skipping able to make a large number of sweating, accelerated heart rate, but skip the after standing for a separate legs, arms stretched up and take a deep breath a few seconds, heart rate will gradually slowed down.

Shoulder Exercises

This set of exercises can shape through the shoulder muscles and make it more flexible. Standing lunge position with right leg backward step back, left leg slightly bent knee, will focus on the body on his left leg. Hands grip a 1-2 kg each dumbbell, palm relative, arms stretched out parallel to forward, and then turned over to keep the elbow and fingers outward. Note that when you do not shrug this action.

【TIPS】: repeated practice than increasing the weight of dumbbells and more effective. When the muscles are sore, you can flip back to normal position the arm, and then repeat the movement.

Arm Exercises

This is the comprehensive strength of arm and shoulder exercises. In order to lunge posture standing, his left leg backward step back, right knee slightly bent. Pull both hands grasp the rope at both ends of the left arm placed Shence natural droop, his right hand to pull one end of the rope pulling up along the diagonal to the upper right until the arm and shoulders with the high. Then slowly down the right hand, return to starting position, switching arm, and then continue the action.

【TIPS】: she began to practice before the pull rope should be adjusted to suit their length.

Neck Exercises

Because a long time the face of the computer, the human neck muscles in the general practice is not easy to be fully relaxed, but following the group exercises can stretch and exercise the neck muscles, effectively ease muscle tension.

Face down on blankets on the tip of the nose affixed to the ground, the foot Bengzhi, arms extended forward, hands stretched a pull rope. Face slightly raised, arms raised to the pull rope to the chin held high, and then lay down their arms. Note that the head and spine should be in the same height.

【TIPS】: pull down exercises after the end of rope with both hands handshake and move out, do relaxation exercises, but also can be effectively pulled ligaments stretch.

Leg exercises

This set of jumping exercises could be a good exercise endurance and coordination.

Standing in situ, to step in the right side after the jump action once again inverted repeats. Then forward and backward jumps each time, pay attention to the extent not jump too much. After the jump 20 seconds, can speed up or slow down the rhythm of jumping to change the length of jump distance.

【TIPS】: jump clamping knee, can increase the difficulty of movement, but also enable the practice to achieve better results. Landing when the knee bend in order to protect the knee joints from harm.

Chest Exercises

The best way to exercise the chest muscles is to push-ups.

Prone on a mat, his hands separated shoulder width, is to hang to. Legs and feet close together, feet toes touched the ground with both hands and toes as a fulcrum to prop up the body until the arm and forearm into a 90 °, large arm and shoulder high, raise the left leg. Note that when you do this move back straight, eyes looking to the ground.

】 【TIPS: Do not give up because of this action are not used to exercise, this group of movements for the possibility of a wrist injury to make smaller.