Bedroom in the twin Pilates

Flowers, chocolate, romantic atmosphere omnipresent, may wish to take this romantic, daily breakfast, evening at home and you spend 15 minutes, with a twin Pilates, will not only increase the taste, but also for the upcoming Spring clothing and acquiring the burned pretty legs, why AB?

Stretching exercises

STEP1: sitting posture, as figure, one leg on my knees, two people close to each other of the hip, thigh, arm rear, binocular Visual attention proud shoufu, adjust the breathing.

STEP2: keeps groin, aspirated by shoulder rotation to the right along the neck, until the two shoulders remain stationary light touch, 5-10 seconds after the initial position.

STEP3: legs straight, as Figure arm stretched, and the two single Palm grip.

Adjust sensory respiration, lumbar side muscle tension.

STEP4: continue lateral bent down until the two head Yuan, 10 seconds after the initial position.

After the two were transposed, repeating the restructuring actions.

Group action can help you stretch your back, waist and side, and the thigh muscles, the following action lay a good foundation, effective injury prevention campaign.

Each movement in front of the best has started from this item!

Abdominal stretch exercises

STEP1: boys are guizi, knees together, hold hands, keep your back straight.

Female figure places the entire Hip Hip, as boys sit.

STEP2: guy hands firmly hold, at the same time, attention, and keep the body shoufu.

Female figure hands since the head is flat out side, feet firmly on the flat back of the boys. Keep 5 seconds after entering the next action.

STEP3: boys keep posture, breathing evenly, keep the body balanced.

Girls breath shoufu, lift and neck, hands and arms reach, when you feel you have reached your limit stop, remain at rest for 5 seconds.

STEP4: Guy breathes up tension in the neck.

Girls keep tightening of the abdomen, arms lift both hands and at the same time borrow from abdominal strength lifting the upper body, restored to the sitting position.

(Practice editing: what Chris)

Pilates exercises focus

Plati formerly known as Joseph Pilates, is one of Germany's in 1926 invented a kind of fitness system — a static property of fitness.

Westerners have been attaching great importance to body muscles and physiological function of the training, such as low back, abdominal, back, chest, hip, and other parts of the training, while the Eastern people focused on respiratory and heart centralized training, such as yoga and Tai Chi.

Plati drew on the Eastern and Western culture, compatible with the physical and psychological research results.

Use only original plati in two major areas, namely professional dance groups for muscle training and medical rehabilitation institutions after the patient recovered the body function and the recovery of muscle strength.

Plati similarities and differences with Yoga

Plati looks and our well-known Yoga training methods are similar, so many of the early practice plati students often plati and yoga blurred, although these two kinds of training methods are static restorative training, but they are two completely different static training.

Plati originated in 1926, with the development of modern society, it has done some humane improved, integrated into Yoga, Tai Chi, the Ballet form of some concepts and coach personalized content.

Plati training is guided by its own weight, number, small weight and meditation movement principles, the training time of respiratory ways for nasal suction breath, for muscle morphology, joint and other external a training, it training is designed to function by changing the body's muscles and thereby improve the human spine lumbar and other features.

Practice focus:

A. sitting twist

1. legs knees together, arms parallel to the ground, still breathing.

2. breathe in systolic abdominal muscles and articulations to one side, enhanced side lumbar and intercostal muscles strength.

Action Tip: try to intensify the trunk after dumping and torsion.

B. unilateral kneeling supports balance exercises

1. in the left leg, right toe braces kneeling rear point, left arm parallel ground open to tighten up the waist and abdomen muscles and body weight evenly in the left knee and right hand Palm, still breathing.

2. exhale right toe clearance, to right leg position parallel to the ground.

Action Tip: keep the natural breath when the action is.

Fully mobilize the whole body muscle groups in order to maintain equilibrium, especially the waist and abdomen, back, buttock muscles. This action to strengthen the core parts of the stability and balance the body.

(Practice editing: what Chris)

Aerobic Kickboxing barbaric fashion.

<P> Decompression is always the theme of urban white-collar </ P> <P> these movements, so that white-collar workers from the city had another way to free your mind. .As a result, more people no longer go to bars or night, karaoke rooms, but the time spent on these "barbaric" sport, while at the hone of the body, the spirit world also have the freedom to relax and meet. .On fitness, is an entertainment, a way to relax, but also a fashion, a way of life. .</ P> <P> Aerobic Kickboxing </ P> <P> pay more attention to the aerobic boxing explosive moment, sensory stimulation, combined with dynamic music, once known as the "man's dance." .However, women seem not willing to back down more quickly than men into the "dancing man" to go. .</ P> <P> aerobic boxing, taekwondo and boxing originated in an exercise, the English called kickboxing, was first by a black world champion fighting to create. .It is boxing, karate, taekwondo, kung fu, and even some dance mix, in the intense music, boxing and taekwondo some basic boxing and leg exercises. .Fitness in the punching, kicking in the process, with the music waving his fists, vigorous and effective action, to maximize fitness to enjoy sweating, unknowingly lose excess body fat. .</ P> <P> Aerobic Kickboxing combines boxing and martial arts basic movements, emphasizing the movement must follow the boxer to maintain a flexible lower limb movement and punched about the skill, a considerable amount of exercise, also helps bodybuilders consume calories, .the promotion of cardiovascular health may help, but also can relieve physical and mental pressure, it is suitable for modern people. .Aerobic Kickboxing is not only burn calories and help weight loss, you can also exercise all parts of the body to achieve bodybuilding results. .Just 1 hour, the movement needed to make a lot of repeated boxing, kicks and other fast action, but not required coordination of body movement, aerobics is more than easy to use, easy to learn, therefore, more and more .people love it. .</ P> <P> people today, Aerobic Kickboxing is a kind of fun to vent without harming anyone's law. .Because fitness is not fighting with others, and without any equipment, but to use the body for a mirror fists in the air. .As long as the jump a 15 to 20 minutes, you can make people tired sweating profusely. .</ P> <P> students: </ P> <P> I used to hate sport a person, usually never exercise. .My mom thinks my body is weak, I do not Zhang gym, I was "forced resignation" to come to the gym. .The first month I only came for a while because my people are born who are less well coordinated, to dance aerobics it, others are looking very good jump, I think I was doing ugly, self-confidence .under attack. .So, do not love to exercise. .Aerobic Kickboxing instructor suggested that I try. .At first, I think, his older and, perhaps not suitable for such "dramatic" movement, so it is hesitant. .Later, after I went to read a lesson, I want to try. .A lesson in class, I feel okay and want to practice next time. .I first went to the gym four times a month. .With more and more on boxing course, I also like the sport slowly. .Because the action is simple, without too much difficulty, so I no longer have to worry about my action will not be hard to see the like, and classes no longer feel embarrassed. .Now, I go to practice a week to go to the gym three to four times, each time after class feel very happy mood. .</ P> <P> students: </ P> <P> I used to practicing on parade in the gym, but my actions do not always pretty, sometimes saw other people to make it easily .graceful posture, and my heart is very jealous of others, while the old do not think its a very good meaning. .After practicing for some time, I think the effect of weight loss is not very obvious, listening to boxing coach said is very interesting and wanted to try. .And I think women have the power to do some action very "handsome" in. .In this way, I began to learn fighting lesson. .Unexpectedly, learned after more like it. .</ P> <P> Kickboxing is easy to learn, and had finished after the body feels a lot of flexibility, I find it very suitable for women in offices. .Because many women often sit in their offices, exercise less, especially those women over 30 years of age, it is easy to long small pot. .Boxing can be effective for the arms, waist and abdominal exercise to achieve weight loss goals. .Since I practiced, my stomach smaller circle, the effect is obvious, much stronger than Chijianfeiyao. .</ P> <P> Coach: </ P> <P> Aerobic Kickboxing movements easy to learn, to practice 2_3 times a week to assess, fitness after a month there will be significant changes in the body. .For example: increased joint mobility, muscular endurance, body no longer rigid; burn calories and increase muscle mass, and thus lose weight. .</ P> <P> Fitness Aerobic Kickboxing requires attention when in the extended fist combination of speed and strength. .Therefore, a complete aerobic boxing will consume a large amount of heat, a 60-kg person who could do an hour of aerobic boxing can consume 600 calories, is twice as aerobics. .</ P> <P> changes in the aerobic boxing a lot of action, including Zhiquan, hook, swing in, is kick, side kick, side kicking and other fighting moves, and in every action required to do rapid, there .explosive. .Therefore, the fitness in the exercise every muscle in the body at the same time, the body's elasticity, flexibility and speed of response will also be an unprecedented increase. .In addition, in practice punches, require abdominal contraction, screaming, not only can exercise the abdominal muscles usually not easy to use the waist, while the hard punching, yelling is a good way to ease the mood, venting this way .mood, reduce stress, an hour later, the mood will be a lot easier, many skip the "boxing" people are feeling carefree endless. .</ P> <P> explosive moment as Aerobic Kickboxing strong limbs stretch amplitude, movement is much greater than traditional aerobics, therefore, aerobic boxing excessive accumulation of fat is ideal for young people, can be said .an effect is very significant "downsizing" movement. .It is worth mentioning that, Aerobic Kickboxing in almost all the actions required to maintain a balance waist concurrent power, so a class down to the waist and abdomen more than any other fitness training methods. .Therefore, especially for sedentary time, leading to accumulation of fat in the waist and abdomen white-collar workers. .Aerobic Kickboxing Fitness who can make the side waist, abdomen, thighs, arms, shoulders and back to reduce fat to achieve weight-loss purposes. .</ P> <P> coach reminded: </ P> <P> Aerobic Kickboxing is for the arms, waist and abdominal exercise, to achieve body sculpting results. .Exercise can make those lines become more beautiful. .But if you want to become more beautiful body lines, you can add some exercise equipment, body sculpting to achieve better results. .In addition, you can also do some appropriate exercises Step Aerobics, Step Aerobics is for the legs as a sport, so the leg muscles even more beautiful. .</ P> <P> coach reminded: </ P> <P> jump Aerobic Kickboxing Aerobic Kickboxing should pay attention to exercise intensity, if there is leg fatigue, local pain-like discomfort, dizziness, rapid heart rate, etc. .situation, they should immediately stop practice. .If you find that muscle pain, the best ice immediately. .If you want to practice boxing workers, must pay attention to protect the elbows, knees, ankles and other joints, tendons and ligaments protection to prevent strain. .In addition, the best do first 10 minutes before exercise warm-up exercise, so the joints, muscles begin to relax and then punched. .</ P> <P align=right> (Editor: Liang Liying) </ P>.

Kickboxing — the preferred modern male fitness

Boxing was a fight world champion creativity, development, integration, boxing, karate, taekwondo, Chinese Kung Fu, and even some dance movements, high speed and beat, the past two years, in favor of Beijing suddenly.

In their fists, feet, crying out, exercise, on the one hand, the emotional side of thin, especially handsome girls of all ages.

In the intense music, the movement would have to follow the example of the Boxer, remain flexible and agile in lower limbs move around their fists in the course of continuous high frequency kick boxing, repeatedly.

Kickboxing instant explosive force is strong, the body's extremities of the control is very important for waist and abdomen force exercise is quite effective.

Weight loss principle: aerobic Kickboxing exercise to stretch our abilities requires speed and intensity of the perfect combination, usually 1 hour of Kickboxing can consume 600 card heat.

In boxing, boxing, boxing out, just play, side kick, side push, combat action, every muscle in the body are involved in the campaign, and exerting force requirements rapidly and explosive force, so the body's flexibility, flexibility and sensitivity are improved.

(Practice editing: what Chris)

The most effective weight loss aerobic exercise 3.

<P Align=center> </ P> <P> Squat: can significantly improve the pear-shaped body, MM can exercise while watching TV. .Stovepipe can be taken for different parts of the basic standing, toes slightly inward standing out standing position, on the tightening of the lateral leg muscles, the medial muscle has a remarkable effect! </ P> <P> skipping: Cold Season .The best movement. .Skipping continuously for 10 minutes, and jogging for 30 minutes about calories, is a low aerobic exercise when the high energy consumption. .Long-term adherence can make the legs become compact. .</ P> <P> waist movement: to become "small waist fine," the MM can sit at bedtime, put his arms legs bent at the side of the body, head and upper body slowly lifted up, about 1 minute stop and then head .fall, repeated until the muscles are acid-up. .Perseverance can make the waist and neck line to become beautiful. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.

Correct shape and simple joy of aerobic exercise parade.

<P Align=center> </ P> <P> one, stretch & shrink (to tighten the waist, the body will be more agile) </ P> <P> The purpose of this gym is to reduce the burden on the shoulders, so that the hand .moves more easily, increasing the agility of movement. .There are eliminating swelling, tightening the waist effect. .To do gymnastics, do not forget remembered as one bone, the focus moved to the side of the body extension, the whole body was C shaped, feeling as if the arm is not stretched flanks. .About the interaction, but which side do if they feel it less difficult to do a little longer. .</ P> <P> attention to action: </ P> <P> 1. Feet standing wide open, such as waist, weight placed on the right foot. .Mouth side of the breathing, stretching his right hand side of the flank elevation, while contraction of the left abdomen. .Feeling on the right side of the ribs and the pelvis was opened, the left side near the ribs and pelvis. .When the left side of the same stretch. .</ P> <P> 2. In the office to work tired, sitting in a chair to be a gymnastics bar! Basically the same as the previous section. .Hands behind the plate in the head, stretching to move weight on the side of the hips, stretch flanks. .</ P> <P> Second, bent & Anti-Alice </ P> <P> could help the waist to the lower abdomen, hip bones and muscles more flexible services, related to the leg movements easier and more 9 .flexible. .There are also tightening the lower abdomen, stretching his back effect. .Do the gymnastics, the first hand of people sit with the knee being posted. .Then subconsciously move the pelvis and spine, bent inside the body when the spine moves, when Alice is turning against the back. .Spine was driven by the bottom-up activities are in order. .Two actions alternately. .</ P> <P> attention to action: </ P> <P> 1. Stick to hands and knees, side breathing, one side will turn the body inside the spine, homeopathic arch their backs. .This is the secret of doing gymnastics, from the pelvis began to move, affecting the back, homeopathic up activities to the bone. .</ P> <P> 2. This is the side of the suction, side of the spine to improve to take advantage of deliberately slowly stretch the spine, so that the entire back against Alice. .Stretch until the neck up. .Alice felt like when the anti-swollen breasts rounded like. .Until the anti-Alice to the shoulder blade. .</ P> <P> three twisted </ P> <P> distorted body, do not move the feet positioning axis, only the body part above the pelvic joints can be reversed. .Enhancing the gymnastics, ensure that your upper and lower body dynamic. .In addition, you can correct the distortion of the chest and back of the skew and increase the body's balance. .As well as to remove the effect of fat on the back and abdomen. .The focus of this gymnastics fixed fulcrum, like a piece from the bottom to begin to reverse the spine wildly, until no longer turn up. .The breathing method is inhaled through the nose, spit from the mouth. .Exhaled from the nose after the change habits. .</ P> <P> attention to action: </ P> <P> to the right side of the pelvis off the pivot, side breathing, Wang Youce reverse side of the upper body in the end. .Spine feels like to reverse the order from bottom to top. .Actions have been connected to the shoulder, neck, and seems to like my face into the right shoulder. .The left side of the same. .More difficult side to do to do more. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Marvellous aerobic exercise

Understanding of aerobic exercise

Will and aerobic exercise good friends, and of course the first to get to know some charming it! aerobic exercise (aerobic exercise), known as aerobic exercise, means to provide oxygen metabolism, energy of movement is characterized by rhythmic intensity is low, and does not break that lasted for a long time.

This movement may increase the body's oxygen inhalation, transport and use, to improve the body's oxygen consumption, improvement in the respiratory and cardiovascular function.

Briskly to mark time, a brisk walk, jogging, running, hiking, boating, cycling and other outdoor sports, and various music accompaniment of aerobic fitness, or use some sports equipment, including rowing machine, treadmill, or staying the same bicycles are aerobic exercise in many forms.

Therefore, the Mummy family completely according to your own preferences and time, select several aerobic exercise, each with conduct, diversity and create fun, will be the driving force you to persevere!

Marvellous aerobic exercise

Well, it's on aerobic exercise students out of favor, and to discover its heavenly 5 major advantages, absolute order Mummy who willingly become "aerobic" fans!

1. health express

Aerobic exercise makes muscles get higher than usual ten times more oxygen, thereby promoting human metabolism, reduces the body's carcinogenic factor and virulence factors, increasing vitality, relieving stress, relax body and mind.

Most suitable for the mummy of a busy woman.

2. to postpone aging

Significantly improve the brain and heart-lung system function to keep plenty of activity of the nervous system and body anti-ageing substance quantities increase, to postpone the muscles, heart and other organs and physiological function of aging and degradation.

3. burning fat

Easy-to-follow, easy to insist of aerobic exercise, can help the body is in the "aerobic" State, so as to actually burn more fat in the body.

If in the reasonable arrangement of food at the same time, the combination of aerobic exercise, not only lose weight can be successful, and weight loss after the weight will not be annoying to bounce!

4. brain stimulant

Aerobic exercise is brain workers felt, when fatigued brain, to outdoor running, you can make functional recovery of the brain to 58%, but if you do not choose to take any medicine movement, the brain's functions can only return to 40-50%.

5. quick lift

Aerobic exercise is actively restore the physical fitness of shortcuts, very tired, if to join an exciting health groups to exercise that will let you restore full emotion emotional relaxation.

(Practice editing: Liu Haibo)

4 section eye have yangcao

There is a United States well-known yangcao fitness expert Dr. Kenneth Cooper table first.

The so-called yangcao training refers to training on oxygen needs increase, to enhance the brain and cardiovascular, respiratory function, improve their health, to postpone the organ of the recession.

He is under a lot of sports medicine experiment, summed up: jogging, walking, swimming, cycling, etc. belong to aerobic exercise; high jump, long jump, running, weight lifting, etc. belong to anaerobic exercise.

Based on the principle of aerobic exercise, we introduce the following four sections have yangcao eye.

The first section massage temples.

Hand close to the thumb is placed in the ear face after the ethics point, dishonest four fingers together tightly temples, clockwise massage 20 ~ 300 times. Its mechanism is grooming local Meridian, conditioning the muscles around the eyes Burke mobility.

The second section of the head and neck before and after exercise.

Fold over the pillow atop, the first bow forward, down, then up, back up, this pro-before and after repeated 20 ~ 30 times. To improve neck muscle contraction and relaxation of the ability to promote increased brain blood circulation.

Section III of the eyeball with the head of the spinning and rotating.

Hips and his eyes were wide, bowed head, rotating, eyeball-left, left, upper, middle and upper, upper-right, right, bottom, middle and lower; and then in the opposite direction, the bottom, right, upper right, upper left, upper, left, bottom left, the lower the 360 degrees direction rotate 20 ~ 30 times. To exercise eye muscle flexibility.

The fourth section, take a deep breath.

Hands on, on both sides of the ears, natural inspiratory and expiratory. To increase lung capacity, improve blood red blood cells and hemoglobin oxygen rate, so that the brain cortex has adequate oxygen supply, ensure the intraocular muscles can conduct effective regulation.

(Practice editing: what Chris)

Pilates: awkward in bodybuilding

Use your muscles

In fact, the secret of Pilates is to do with you, when your awkward, uncomfortable as a primary objective.

Would you like to the left of it in favor of the right, you want to up its preference that you want to breathe it partial breath, various posture incredible to strengthen your coordination, mobilize your people who might never have had muscle mobilization. If you think a rare gesture not so ugly, the bad, it is also quite enjoyable, needless to say, must have been done wrong. Inventors Pilates is a genius sadists has no place to research, but to be sure, the campaign in a myriad of self-flagellation maniac was found in the market. Nevertheless, Pilates still being more and more people are respected.

Rigid-flexible integration

Pilates recently welcomed in great causes, is not subject to restrictions, and block space cushion, even on the floor will be able to practice.

Compared to the somewhat similar in yoga, it's done in Western more talented, is integrated into the Western "just" – focus on body muscles and function of the training and integration into the Eastern "flexible" – emphasized the unity of body and mind at the time of exercise, each gesture has to and breathing coordination. More importantly, this means that those determined to fitness weight loss but couldn't help gourmet temptations finally found paradise.

Pilates, not only to improve the external morphology of the human body, in fact, it's in some diseases are treated with special effects.

For example: body swelling, low back pain, constipation, fatigue, varicose veins, and so on.

Stretch your breathing

Sitting in the Office, most waist a dewlap, Pilates is a targeted campaign.

In any case your muscles will tense up and legs stretched as far as possible to the distant, combined with breathing. Imagine that your head is going to top the ceiling. In a beautiful calm music, fitness coach guides you to practice. No pressure, no upset in this environment it will feel like a detachment of all, only in movement and intoxicating.

Pilates movements look is not difficult, in others it seems, just jerked arm, pendulum leg.

As everyone knows, there's learning can be large.

Correct posture:

Correct posture is maintaining abdominal and back focus appropriate strength, allowing the muscles to support the spine.

Strong abdominal muscles formation supports the spine of the "power zone". When you stand back and abdomen and strengthen muscles strength, the whole body has reached the status of a natural and ideal. Such an attitude will help the muscles have the appropriate campaign. Because not through a range of great action to complete the exercise, so the correct attitude of absolute importance, or fatigue and sweating.

Good breathing:

All campaigns are based on breathing.

Use respiratory to regulate movement. If the correct breathing, we can make the abdominal muscles are fully activated and exercises. Good breathing patterns should be in the mind, body, spirit, this enables exercisers of physical and mental stress. Breathing time must be correct, and we often breathing, Pilates exercise in breathe requirements in force when the action is aspirated (when your stomach is stretched state), but when in the tightening of the abdominal breath.

Pilates exercise called soul and spiritual harmony.

Career women usually said of decompression, Pilates exercises can be done naturally.

Simple home exercise movements

Action 1: integrated lying on the floor, and neck relaxation, keeping the natural bending the spine.

Breathe in slowly, 5, 5, breathes while shrinking abdominal and upper body.

Action 2: back on the floor, abdominal contraction, and both feet off the ground.

Back to try to snap the ground, while neck relaxation. Exhale and stems from the neck up to head off the ground, at the same time raise knee and close to the upper body.

Action 3: face down prone.

The top of the head, heart, dropping the shoulders forward. Contraction of the abdominal muscles, will your navel, lift off the ground. Throughout the action you must maintain this position. Breathe in and the rise of arm and chest off the ground, back muscles tighten. Breath and then slowly down. Exhale upper body torso stationary, will lift his legs off the ground, lift the back muscles not excessive height of the tension.

Action 4: hands hold, a push-up position.

Tighten the stomach, hips, body trunk is a straight line, static 20 seconds. Body central trunk gently up and down, up, down repeatedly do 12-15 times.

Action 5: a push-up position, and action 4 of the first part of the same.

Lift the left leg, and breathes, hip cannot be moved. Note that you want to shrink by abdominal muscles to lift leg movements driven. When you drop the left leg, lifting suction pulls right leg is vented. Ensure that your hip does not move, the back straight. Also be dropping the shoulders and neck stretching as far as possible. Alternating legs and gently lift, put down, maintain uniform speed. These actions can cycle exercise 2 – 3 times.

45 minutes, really seemed to be a blink of an eye.

Of course everyone knows that only practice once small round belly is impossible, but obviously the exercises they can feel the abdominal muscles tightened, originally a lazy way of walking and the times have changed, the spirit of the whole person.

(Edit: a history of practical)

Also just also flexible Pilates fitness fast!

Pilates will help you to have a flat stomach, muscles, coordination and flexibility of the body of a new movement.

The beauty of it is not subject to restrictions, and block space cushion, even on the floor will be able to practice. Compared to something like Yoga, it is integrated into the Western "just" – focus on body muscles and function of the training and integration into the Eastern "flexible" – emphasized the practice of body and mind in one.

※ Abdominal exercises

★ Flat on mat, stretching his arms above his head, arm clamping of the ears, knees bent, feet breathe on land.

(Note: to close your mouth, nose)

★ The breath with his mouth, controlled slowly sit up, do not tighten abdominal, feet off the ground.

★ The back straight, shoulders down, breathe.

(Breath, body returns to the original state, actions to slow, controlled)

¡Ù hip movement

★ Relax breath, shoulders, legs straight on the underside, toe on the pedal, and hip and leg up and play forward once a vibration.

★ Suction, after the exhibition on the side of the legs, hips, straightening the knees tightened

※ Back campaign

★ Prone, upper body and legs at the same elevation, alternating leg and arm, like swimming in the water.

★ Finger forward, compatible with the orientation of the toe, hip lift, keep straight.

★ Suction, one leg up play, keep the hips don't fall.

Exhale slowly returns to ready.

※ Waist movement

¡Ï preparation of actions, on the side of the leg bow, feet on the underside of the thigh, arm fell on his knees.

★ Support arm, keeping the body into a straight line, arm extended oblique 45 degrees on the breath.

(The right to practice editing: longwin)

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Family 4-Kickboxing

Kickboxing both exercise and relieve stress.

Kickboxing movements in chuquan requires abdominal muscles contraction, yell, this will not only use the usual difficult to exercise the waist on the abdomen, and forced out of boxing and yelling is a good way to ease the emotional, this way you can vent emotions, reducing stress. 1 hour later, the mood is relaxed and many, many skip Kickboxing are feeling refreshed.

Home practice kickboxing without too much fuss, downstairs is an open community.

But cars about patience and perseverance, if you want to progress quickly, the best every day to take some time to practice. Something called "one day, three sky", you stopped one day, three days before practicing on white.

1. straight punch

Standing, left leg in front, goal-oriented, arm and shoulder in a straight line, exerting force order for legs, waist, shoulders, boxing.

2. swing fist

Standing legs spread, goal-oriented, the fist time the arm and shoulder into an arc, the force order for legs, waist, shoulders, boxing.

3. kick

Foot and shoulder width, Center of gravity in the back, look at target, lift your knees, upper body slightly backwards, foot kick goals, and then back to the start bit.

4. lift the knee

Foot and shoulder width, front feet, Center of gravity in the left foot, looking at the target, right foot raised knee.

(Practice editing: what Chris)

Muay Thai: The new fashion fitness.

<P Align=center> </ P> <P> and Muay Thai is an art of war and victory, which consists of music, dance, fighting game form. .So if that Muay Thai, your in our mind is the bloody, cruel, it is difficult and girl children linked together, in fact, today's Muay Thai has improved, the original sharp fade violent, highlighting the features of fitness, .is a new fashion fitness. .First of all, Muay Thai is an aerobic exercise for 60 minute sessions are divided into warm-up, breakdown training, combat training and relaxation parts, gradually increasing exercise intensity, fat consumption is very large, often after the warm-up will be sweating, .to complete a day of class must be sweating and panting. .Second, Muay Thai has always been permeated with punching, kicking movements, frequent hips, knee, so that the waist a great workout, and exercise will obviously becomes slender waist, than the other sports are valid. .</ P> <P> Muay Thai decryption </ P> <P> Muay Thai is unique is the use of limbs, boxing, elbows, knees, feet, parts of a total of eight attacks, do a single potential or a chain in a different perspective of the fight against human .at key places, technology, unlimited play, so they enjoy the "eight arms academic" reputation. .Muay Thai known for fierce, crisp, taut, thrilling and famous, known as the "eight-legged movement", this is not boxing routine, completely focused on the use of a combination of combat technique, especially good leg hit, elbow and knee hit, in addition to opponents .File Department, the want to attack any part of the body to attack Li Meng Rui, very lethal. .</ P> <P> basic fighting system: punches pile, Thai "cell" refers to fighting defensive posture. .</ P> <P> boxing: Thai "bowed" to strike meaning, there Zhiquan, hook, Baiquan assembly. .</ P> <P> classic leg: shin kick, Thai "Flute" is also called ring play, is the world's most powerful and influential one leg. .</ P> <P> pedal kicks: Thai "paste" method of kicking all kinds of blocking. .</ P> <P> knee: Thai "seeking" a pediment, on the top, the next hit, oblique collision, the FT method composed of five knee. .</ P> <P> elbow: Thai "claim" by the level hit, pick attack, hack attack, smashing hit, slash, turn around the elbow method constitutes a strike six. .</ P> <P> inner circle technology: all kinds of winding system, locking skills, solid skills to create offensive opportunities off hit chopsticks said. .</ P> <P> Muay Thai white secrets </ P> <P> practice effects: relaxation, stress reduction, detoxification beauty. .</ P> <P> shaping effect: hips, thin legs, waist, shoulders abundance. .</ P> <P> ethos: respect for teachers, fraternity, generosity calm, dignified. .</ P> <P> psychological characteristics: self determination, dedication, courage, perseverance, grace, tranquility and harmony. .</ P> <P> powerful self-defense effect: through the game on the practice and train to enter the response, sensitivity and tact, and defense, the ability to alert operations. .Greatly enhance the ability of protection and self-protection. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Do you know Kickboxing weight loss principle?

Sports medicine experts believe that this movement is a combination of boxing, Tai Chi, Tae kwon do basic actions, not only physical activity, physical and psychological pressure, can alleviate the very suitable for modern people.

It was a fashionable space trainer explains, this tie in with the music rhythm punched, kick of aerobic exercise, since the moment of explosive force is strong, physical exercise, stretching increases greater than the traditional aerobics, skip a 15 to 20 minutes, about 30 minutes of aerobic dance, at least two to three hundred calories consumed, for the purposes of the young people want to lose weight, is the effect of the "downsizing" movement.

But when the human body must be in a State of aerobic metabolism, simple human reflection is not breathing, dizziness, or pulse measurement: heart rate in 220 per minute minus actual age multiplied by 60% to 80% for the best aerobic training status.

In addition, boxing's fists, kick help relieve pressure as well.

Modern people generally work pressure, sometimes want to "beat" the idea that this kind of out of boxing, aerobic exercise, requiring abdominal muscles contraction and yell out, not only can exercise to usual difficult to use the waist on the abdomen, a fist, shouting is a good way to ease the emotional. Through this method the emotional catharsis, for manual moderation consumption, it is not surprising that many skip "boxing," people say that it is refreshed. Office workers to try, it is important to note that the elbow, knee, ankle, joint use and protection of the tendon sheath, to avoid strain injury ligament. The other campaign before doing 10 minutes to warm up, let the joints, muscles and then begin their fists. Exercise any muscle soreness, preferably immediately ice compress.

(The right to practice editing: longwin)

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Savage and fashion of Kickboxing

Kickboxing originated from Taekwondo and boxing of a body, it will be for boxing, kickboxing, karate, Kung Fu, and even some dance movements together, in the fierce music, some boxing and Kickboxing basic Chinese and leg exercises.

Fitness, boxing, kick out, waving fists with music, action gangjin strong, able to maximize that fitness seekers while sweating, unknowingly minus total body fat.

Kickboxing to moments of explosive force, sensory stimulation, plus dynamic music, once known as the "man of the dance", but are not resign himself to weakness of women seems to be faster than males into the "men's dance".

Who is suitable for slimming

Fitness Club coach told reporters, Kickboxing as a transient explosive strength, physical exercise, stretching increases greater than the traditional aerobics larger, fit fat stacked too many young people, is the effect of "downsizing" movement.

It is worth mentioning that Kickboxing in almost all the actions are required to maintain a balance with waist and abdomen, so a class down to the waist and abdomen exercises than any other method.

Therefore, very suitable for long sedentary, resulting in the accumulation of fat in the belly of the modern man.

Stretch our abilities, can be reduced?

Aerobic Kickboxing exercise to stretch request stream requires speed and intensity of the perfect combination.

Therefore, a section full of Kickboxing can consume large amounts of heat, a weight of 60 kg, and do an hour of Kickboxing can consume 600 cards of calories, is two times the aerobics.

Kickboxing enables fitness ' side of the back, abdomen, thigh, arm, shoulder and back to reduce the fat, the purpose of achieving downsizing.

Action easy to learn

Kickboxing movements easy to learn, to play each week 2 to 3 times in terms of fitness, a month later, the body appears obvious change.

For example: to strengthen the activities of the joint, muscular endurance, and the body no longer stiff; calories and increase muscle volume and weight.

Aerobic Kickboxing exercise to stretch required to expand to the attention of the combination of speed and intensity.

Therefore, a section full of Kickboxing can consume large amounts of heat, a weight of 60 kg, and do an hour of Kickboxing can consume 600 cards of calories, is two times the aerobics.

Kickboxing requires each action rapidly, there is explosive.

Also, in practice the fist requires abdominal muscles contraction and yell out, not only can you use it too difficult to exercise the waist on the abdomen, while at the same time, push out boxing and yelling is also a good way to ease the emotional, this way you can vent emotions, reducing stress, an hour later, the mood is relaxed and many, many skip "boxing" people feel this way. For modern people, Kickboxing is kind of fun and not hurt anyone's vent method?? Fitness is not a fight with someone else, and without any equipment, but rather use body facing the mirror punched into the air. As long as you jump from 15 to 20 minutes, you can let people tired to sweat.

The magic of dance to create fitness Princess.

The magic of dance to create fitness <P> Princess </ P> <P> "If I'm not the gym, on the way to the gym." Office Lady are now trapped in the office are no longer willing, the day the face of boring .file. .After work, they walked into the gym, in the moment the most popular dance music Magic Dance rhythm, the wanton sweat and passion, and freedom to shape the dreams of their own! </ P> <P> Glossary </ P> <P .> Magic Dance (La Magic Dance) is a low intensity aerobic exercise. .It combines hip-hop, Latin, mambo, disco and other dance elements of different styles, usually a lesson in 50 minutes, including the shoulder, waist, hips, legs and other limbs of the rotation, flexion and twisting wavy .other combination of action, to mobilize all of the motile cells, consumption of total body fat, while shaping the role of local muscle play. .</ P> <P> primary difficulty (suitable for all beginners) </ P> <P> 1. Side of the top hip </ P> <P align=center> </ P> <P> right foot step to the right .a half-step, the body focus on the right leg; legs slightly bent, the body side of the right front, left-handed pull to the right side of the bend to the right pelvis of the vertex as the center, with the side of the lumbar lead hip, the right of the body .square circle arc. .</ P> <P> body sculpting benefits: focus on exercise side of the lumbar muscles, while exercise of arm strength is also very good. .</ P> <P> action self: remember not to shrug the whole process of waist straight, eyes to the right direction, left to the highest point of infinite stretch. .</ P> <P> 2. The level of 8 characters dance hip </ P> <P align=center> </ P> <P> legs open, shoulder width, arms forward cross-consciousness concentrated in the hips .Ministry to the pelvis for the vertex to reverse the 8-shaped waist. .</ P> <P> body sculpting benefits: This action applies to the waist or lumbar intervertebral disc hernia particularly severe strain of the people. .</ P> <P> action self: keep the body balanced, should not Hanxiong or hunchback. .</ P> <P> 3. Knee buckles </ P> <P align=center> </ P> <P> hands together in prayer, bending down, relax your arms naturally, step by step to the side of right leg, the first .making use of the right toe pivot point, the upper body slightly to the left roll, making use of knee strength recovery of the second right toe foot landing, the upper body has resumed the initial state, the power control the entire process of the body with the leg balance. .</ P> <P> body sculpting benefits: in the sense of strength, while enhancing leg, play the effect of increased muscle tension. .</ P> <P> self action: the fulcrum of lower limbs should be placed near the knee, not in the calf..

Aerobic exercise helps you build slender willow waist.

<P> Have a slim waist, and low rise in Little Lu Qizhuang you wear hot pants when the audience will make you more human attention. .However, with a slender waist of a more important reason is: your health. .</ P> <P> with 35 inch or more thick waist are more likely to develop heart disease and diabetes. .Smart diet, aerobic exercise and the following abdominal tightening campaign allows you to stay away from the danger zone. .</ P> <P> these actions aimed at the side of your body fat. .2 to 3 times a week, once a day interval. .</ P> <P> sitting down knee motion </ P> <P> to keep the spine straight, knees bent, sitting on your ischial, feet flat on the ground, ankle, and together, put your .hands behind you as support. .</ P> <P> to focus on your abdominal muscles, lower your legs until they left about 6 feet off the ground position, keep your ankles pressed together, shoulders forward. .Rolling your feet, but always do not leave the ground. .</ P> <P> for 1 seconds, and then use your abdominal muscles slowly pull your legs up, and then to the right. .Do not put your knees directly into the body side, pay attention to control your actions. .To do so from the side of the side for 1 minute. .</ P> <P> lateral movement </ P> <P> book with the right side of your body lying on the ground, legs straight. .Put your right forearm around your waist, put your right hand on your left. .Put your left hand behind your left elbow pointing to the ceiling. .A simple version: Do not lift the leg, just lift your upper body. .</ P> <P> inclined to use your left deltoid muscle (but not your right arm), shrink your belly and your left shoulder off the ground about 2-3 feet, and lift your left leg about .12 feet, to maintain this action for 2 seconds, then slowly return to starting position. .</ P> <P> the left side of the right side of the body at the beginning of each doing 5 to 8 times. .Gradually increased to 12 to 15 times on each side of the body. .Every time 1 to 2 groups, each with 1 minute rest between. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Aerobic-flexible water exercises to help you to lose weight

To enjoy playing water, water fitness has many advantages, such as environment, temperature, just like as in play; aerobic-flexible water gymnastics in General 1-1.4 m water depth to, even if it's not swim, needn't be afraid; aerobic-flexible water gymnastics can walk in water, water jogging, water access, and so on; land-based exercise can be very tired, but in the water feels very comfortable, brilliantly; water on the skin, but also weight loss ...

In coach professional guidance, the reasonable choice of sports, aerobic soft water gymnastics can effectively portray the body parts of lines, the purpose of achieving fitness.

Aerobic-flexible water gymnastics is a new type of aerobic exercise, it combines different rhythmic body movements and dance step, both land-based action, there is water in action, multiple styles of integration.

It takes full advantage of water resistance and buoyancy characteristics, through water resistance, water aerobic exercise can exercise flexibility of strength, endurance, shaping the perfect body; buoyancy by water, the water aerobic exercise can exercise flexibility of flexibility and reduce injuries.

Aerobic-flexible water practicing what

-Bally Total Fitness Club's quarterly chlordane coach said that aerobic exercise is a flexible water in accompanied by soft music, fitness, aerobics and follow a kinds of aerobic fitness.

Water aerobic exercise generally flexible waist or qixiong water, fitness can according to their own height, choose a different location, the water level is higher then do action is difficult, fitness is essential for their physical condition select actions more difficult.

Section water aerobic exercise course is flexible for 50 minutes, courses include: warm-up, stretching, yangcao, strength, agility, flexibility and relaxation.

Quarter of Dan instructor introduction: an aerobic-flexible water gymnastics courses have different content, some reeds mats in gymnastics, water, plastic and yangcao water stretching exercises, and a lesson to the evolving campaign content make fitness who likes it, compared to a single training makes people more likely to stick to it.

Floor pad which is combined with training and gymnastics, mainly in the period of exercise, such as the land of lifting his leg, and some go back and arm movements, water resistance up to practice of difficulty, can significantly less the excess belly fat to lose weight.

Fitness coach who followed the accompaniment of the music in the water to run, jump, walk, exercise, water resistance, buoyancy and heat transfer of whole-body aerobic exercise effectively the thermal decomposition of the whole body.

(Practice editing: what Chris)

Aerobic fitness strode to the five principles

Basically, when most people walk relax, there is a chest with a hump or two heels with foreign characters, ankle lax, ten toes never hard, this is not a scientific method of walking, the purpose of aerobic fitness.

So, how to "go" is suitable for diabetics "aerobic fitness strode"? it is important to remember the following five points:

1. increase the amplitude of each step

First dorsal and lumbar and straight, to walk tall, two feet toes towards the direction of travel, to every step of the way with my hair, letting the body muscle involvement as possible, preferably with an elastic-like feel.

Strode, swing arm rates would increase, try to settle around the arm to help keep body more muscle in the walks.

Because 50% of human vascular set to lower body, when more muscles get exercise, you can squeeze the human body at least 50% of the blood vessels, promote blood flow, lower extremities, which is the prevention of the diabetic foot is the most simple and effective way!

2. push out each step in the

We call the hard walk to "world's away", long Jin go very conducive to lose weight, glucose, maintain muscle consumption volume.

Because human liver, gallbladder, spleen, stomach, bladder, kidney and six limbs by; collateral by, world go at least to exercise human; 50% of the muscles, bones, stimulate the body's nerves, 50% of the human body massage of 50% of the Meridian ...

Long walk hard: the benefit is to reduce the risk of hypertension, diabetes, cholecystitis, heart disease and obesity.

If you frequently in patients with diabetes, you can also walk hard and cure many complications.

3. walking time should be fixed

Best walking exercise time is 15: 00-21: 00 (diabetics have to comply with this).

That is, if you set a daily walk exercise 19: 00, the time to act.

4. walking distance should be fixed

General training distance should be not less than 3000 m (or 30 minutes), can also be adjusted according to age.

But as long as the set. Do not change with the cooking.

5. walking step frequency should be fixed

The speed of each walk; most seem possible line-up as rhythmic walking.

Each week, not less than 5 times, a training period of 3 to 6 months.

As long as you have above the five-point, aerobic fitness strode will play a real role in the regulation itself bodily States "valve" full open, on blood sugar consumption and prevent complications are very good.

(Practice editing: what Chris)

Pilates full week shoufu

Practice group a: scoliosis

Motion effect: tighten abdominal external oblique muscles, "repair" the curve of the lumbar side, while strengthening the rotator cuff muscles.

Action procedure remain proud, shoufu.

Keep the shoulders, arms, pelvis, knees and legs in the same plane, not buttocks after Alice.

Do not turn around and move the position of the pelvis and legs.

If the shoulder have disorders, in practice under the guidance of coach.

Action 1: side sit, walk tall, shoufu, dropping the shoulders.

Legs to the side, top and bottom stack, knees greater than 90 ° corner, above the foot is placed below the feet. Buttocks side arm brace, Palm down flat, finger out. Leg side hand easily into legs.

Action 2: breathe.

The hip side of the arm to do support, sideways lift body, straighten both legs. On the other side of the arm extended upward.

Action 3: the breath.

Keep the body balanced. Upper arm stretched over the head, hip lift up the body's core location to move the body forming a small arc. 1-2 seconds, the getter to return to action 2 and breath back to action 1.

Repeated action 6 ~ 8 groups.

Changed repeat.

Practice group II: beyond the scroll

Motion effect: tighten abdominal transverse muscle, thorough farewell "enormous".

Action 1: the back, arms flat on your side.

Straighten legs close together, lift, at a 60-degree angle.

Action 2: breathe.

Up to the ceiling, straighten both legs, and a 90-degree angle.

Action 3: the breath.

Buttock lift off the mat. Spine section by section, off the ground, to drive the legs crossed on his head, scroll the body until the legs and the ground level.

Action 4: breathe.

Continue to scroll the body until the toe touch. Exhale and return to action 1.

Repetitive movements 6 ~ 8 round.

(Practice editing: child wenchong)

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Pilates--excellent fitness items

Pilates training is joseph.pilates (Joseph Pilates) the creation and promotion.

He was born in Germany, 1880, debilitating illness that his childhood gray, asthma, rickets, rheumatic diseases of more that he has the desire for health. 7-year-old has created a training mode, its collection of yoga, martial arts, Greece's ancient method, the practice itself. Starting from the age of 14, in the doctor's help, pilates to tenacious perseverance to overcome the body's pain, participated in a lot of physical exercise, amazingly in skiing, diving, gymnastics and many other sports are quite accomplished. 20 century to the United Kingdom, dance elements into his training, and achieved very good results. Long-term training process also led him to accumulate and summarizes a set of unique balanced body training system that spread very quickly, and are more and more people are recognized and welcomed, Ballet and other related items as part of the gymnastics special training methods. Pilates training rules accordingly. It was first used to exercise the function of recovery physical therapy. Breathing and movement co-ordination pilati training core, stressed people breathing on the impact of human movement.

Pilates for a balanced body

Pilates combines the concept of Oriental and Western movement.

Westerners have always focused on body muscles ability training, such as low back, abdomen, back, chest, etc; and Oriental people focused on respiratory and heart intensive training that is meditation, yoga and Tai Chi is a good example. Pilates to orient the fortitude of gentle West between long combined, it moves slowly and clearly, and each pose is required and respiratory coordination, pilates is suitable for any age, in particular the lack of movement, long time need contact with the computer and nine office workers. Stretching is also the primary weight training in pilates, its special is that the muscle will not lead to the campaign, developed by the core parts of the body (a waist and abdomen muscles, including transversalis muscle, intra-abdominal oblique muscles, abdominal external oblique muscles, abdominal rectus, paravertebral muscles) exercise, the spine of soft has toughness. So the pilates exercise not only improves the body lines, also on correction and neck and spinal cord to good effect.

Characteristics of pilates

Science: it incorporates ancient Yoga and Tai Chi the essence of the action, with the rhythm of breathing, meditation, flexibility, balance, organic, reach extends the functionality of the vertebrae elongate ligament.

Security: it's movement speed is relatively calm, static state of movement, almost does not produce on the joints and muscles.

At the same time, static and dynamic binding actions cause the body both tension and relaxation, the pace of conversion and a meditation of suction, which makes it easier for people to exercise control over the body, reduce the negative position error.

Comprehensive and effective: it with dumbbell, gymnastics, physical training mat cross, although action sound, look and not popular, but it is omni-directional.

Both for arm, chest, shoulders, and back of the waist and abdomen and strength exercises, but also enhanced the flexibility of extensor la training, each position can be fully tightened and stretching, comprehensive and effective.

Easy to learn: action relative Yoga to simple, it does not have a complex combination of motion, simple and easy to grasp.

Challenging and entertaining: due to the slow, plus the muscle control, respiratory support, making it appear to be a simple action, it will be very difficult.

Pilates exercise environment, combined with relaxing and beautiful music, can enable people to fully relax, convert the smooth movement of natural persons in the exercise, training in cozy and comfortable, no strain.

Arbitrary: you can practice at home, not subject to the limitations of the venue.

Kickboxing fat killers

<P Align=center> </ P> <P> Kickboxing Fighting was first used by European athletes and professional athletes launched aerobics, and its specific forms are to boxing, karate, tae kwon do martial arts, and even some dance moves mix ., and with strong music, a unique style aerobics. .Boxing as an instant powerful explosive large range stretching, exercise more than traditional aerobics, especially for young people, too much fat accumulation, is called the full effect of "downsizing" movement. .</ P> <P> Kickboxing action varied, including Zhiquan, hook, swing in, is playing, smoking kick, side kick, side kicking and other fighting action, with the music waving his fists, vigorous and effective action. .Fitness coach told us that when hit by a shoulder driven fist punching the completion of the punches and kicks before the attack had been looking at target; avoid the elbows, knees too much force; avoid or dodge the hit action over the action .large and dislocation, to avoid reverse the action. .</ P> <P> doing each action requires the perfect combination of speed and strength to fast, there is power, so a complete boxing will consume 600 calories, is twice as aerobics. .Exercise every muscle in the body, while also strengthening the capacity of joint activities, physical agility Flexibility and responsiveness. .</ P> <P> more importantly, in the jump Boxing, require mention gas, chest, abdomen, jaw tightened, his hands fist in the face, and to maintain normal breathing, but do not hold your breath. .Mobilize the gas from the pubic region, including in the chest, so to concentrate the forces burst out. .Otherwise, action will be soft, neither the strength and beauty, but also reach the slimming effect. .Adhere to the gas in the chest, is in itself a contraction of the abdominal muscles and exercise, coupled with the movement to fully mobilize the muscle groups, especially in boxing in almost all the actions required to maintain a balance waist concurrent power, a class down to the waist .Abdominal exercise is very adequate. .</ P> <P> addition, Boxing punching requirements, the abdominal contraction, screaming, not only to exercise the abdominal muscles usually not easy to use waist, hard punching, yelling all ease the emotional .good way to vent their emotions in this way, reducing stress. .</ P> <P> national coach Han Wei remind you, If you want to try, be sure to pay attention to protect the tendons and ligaments to prevent injury, do 10 minutes warm-up exercise should be preceded, so that the joints, muscles begin to relax and then punched .after exercise, muscle soreness, if the phenomenon were found, the best ice immediately. .Boxing great intensity, there leg fatigue, local pain-like discomfort, dizziness, rapid heart rate, etc., are best to stop practice. .</ P> <P> fighting aerobics Note: </ P> <P> (1) warm up the body has not been enough time and enough stretch. .Class should be 15-20 minutes for each leg should be a stretch. .</ P> <P> (2) abdomen, jaw tightened, his hands fist in his face (defensive position) to keep breathing, do not hold your breath. .</ P> <P> (3) to avoid lengthy and specialized training like athletes, should be a large amount of exercise alternating with low physical activity and exercise. .</ P> <P> (4) side kick does not cause the pressure to move focus across twisted knee, sprained knee, will be stretched toes, should be cross-toe side to reduce the knee twisted lateral pressure. .</ P> <P> (5) Do not stiff knee to reduce the buffer. .Lift up your knees when in the turn, otherwise it will sprained ligament. .</ P> <P> (6) hit fist punching when driven by the shoulder, hit the completion of punches and kicks until looking at targets. .</ P> <P> (7) to avoid the crowded room for the action after the kick. .</ P> <P> (8) to avoid the elbows, knees too much force; avoid or dodge the hit action while the Dongzuoguoda dislocated, to avoid reverse the action. .</ P> <P> (9) if the following occurs, stop the exercises (leg fatigue, pain in the body appears like the local discomfort, dizziness, rapid heart rate, etc.). .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.

Aerobic dancing let you keep us down

<P> Aerobic dance is rhythmic dance music with the movement, it is easy to adjust the breathing, is also very happy to jump up, you can put the body of excess fat are "eliminated." .Aerobics one can consume more calories (jump thirty minutes of dance can be thousands of calories consumed 106 calories); the other hand, also so that the "dancers" fully absorb the movement of oxygen necessary to bring in fresh oxygen delivered to the body .everywhere, for respiratory, circulatory organs and muscle activity. .</ P> <P> not necessarily going to jump aerobics dance studio, at home, can jump, but also with the age of choreography, there is greater freedom. .Some like the election will not be too fast paced song and jumping out! .</ P> <P> Here are two basic jumps, the right choice for you. .</ P> <P> stay slim jumps: </ P> <P> → light jumping repeatedly with the music. .</ P> <P> → 1,2 raise the number of knees. .</ P> <P> → try to raise the number of feet straight knee 3,4. .</ P> <P> Oil jumps off: </ P> <P> → marking time with the music. .</ P> <P> → number of 1,2-leg lower my eyes, lift the knee to the opposite side of the chest. .</ P> <P> → reduction of the number of 3,4. .</ P> <P> →-for-foot jump (hand with the beat, with his elbow lift the knees touch the opposite side of the head. </ P> <P align=right> Editor: Peng Daojing </ P> <P> < ./ P>.

You have the U.S. go on aerobics.

<P> Aerobic dance is rhythmic dance music with the movement, it is easy to adjust the breathing, is also very happy to jump up, you can put the body of excess fat are "eliminated." .</ P> <P> aerobics one can consume more calories (skip to thirty minutes of dance can be thousands of calories consumed 106 calories); the other hand, also so that the "dancers" fully absorb the movement of oxygen required, .the delivery of fresh oxygen throughout the body, promote respiratory organs, circulatory organs and muscle activity. .</ P> <P> not necessarily going to jump aerobics dance studio, at home, can jump, but also with the age of choreography, there is greater freedom. .Some choose not too fast like the rhythm of the song and jumping and see! </ P> <P> Here are two basic jumps, the right choice for you. .</ P> <P> stay slim jumps: </ P> <P> → light jumping repeatedly with the music. .</ P> <P> → 1,2 raise the number of knees. .</ P> <P> → try to raise the number of feet straight knee 3,4. .</ P> <P> Oil jumps off: </ P> <P> → marking time with the music. .</ P> <P> → number of 1,2-leg lower my eyes, lift the knee to the opposite side of the chest. .</ P> <P> → reduction of the number of 3,4. .</ P> <P> →-for-foot jump (hand with the beat, with the elbows touch the opposite side of the head and knees raised. </ P> <P align=right> (internship Editor: He Lili) </ P>.

Perfect bump: aerobic Latin fitness ideas

Nowadays, many young people to simple exercises are tedious, so let's add some spice to it — burning dance elements with exotic swaying movements make exercise more charming.

If you haven't tried it this time, be sure not to miss, to abandon the traditional fitness project of dryness, into Latin by unrestrained and passion, aerobic Latin let fitness becomes more lively!

Cuba's Latin American dance and Latin music.

Initially, Latin music and dance is people celebrate victory or harvest of an expression, then gradually developed into a young man of mutual love….

In the process of development, Latin was because the action is too warm, emotional expression and not betray any constraints and exclusion, but this does not affect Latin American Development, irresistible charm will eventually make Latin swept the world.

In today's young people, Latin is unstoppable. Whether it's music or dance, Latin dance styles are popular.

Latin calisthenics and national standard Latin, which is the sport dance, the pace of basic requirements is very high.

While the former, the emphasis is on energy consumption, the details of the actions does not, as long as they can keep up with the rhythm, it focused on the migration and on the hip, spine and chest, shoulder, and other joint activities.

After the introduction of the Latin, Latin dance workout is the Latin for "aerobic".

This name was uttered will dance as a kind of fitness modes of creativity. This means there will be dance and undertake "grafting" yangcao into line with scientific strength standards for aerobic exercise. People feel the Latin heat at the same time robust body worlds.

It has yangcao Riga into dance moves, let you experience of Samba, Cha Cha, Rumba, slow-wave and other Latin dance of fun, but it has also complicated the Latin "delete", rules let you enjoy the release of her body.

Latin exercise is a combination of Latin dance movements and pace, and join the action of aerobic exercise, you add some arm combination of actions.

Latin exercise refers to a Latin dance craze music, fitness, passion of Latin music, enjoy a better posture and show themselves, and the fitness to crazy twist and dripping with sweat, minus the Department of waist-leg excess fat.

Aerobic Latin free, passionate, rhythm, very suitable for young people.

It requires 100% emotion inputs, energy consumption, and the more stressed discover the Latin sensation play, the more loose, cool, release the music for the body, spirit and body stretch.

In addition, it details the actions do not ask for much, just follow the rhythm, it is not a simple calisthenics, does not require uniform.

Once you have the place of feeling, bold release their energy, free, free to twist it.

A lesson on either side of the stick, waist and thighs are fully exercise.

This is the many young people like it can exercise female waist, hips and thighs case dewlap stacked special benefits.

Latin calisthenics and ordinary compared with yangcao, it combines Latin actions, therefore, interesting, ornamental stronger.

And fitness to practice Latin exercise, you can master some basic actions, Latin dance to lay the Foundation for future learning Latin dance.

At present, the dance is a dance of fashion, today has become the new darling of the workers, but many go through Latin exercise fitness seekers after jump from Latin easier.

Cheerful music and easy to learn, the more folk and dance popularization, fitness also can learn hot dance movements, these are aerobic workout of Latin in the rush to set off the real cause.

Popular there are many kinds of exercises, but from its durability and popularity index, Latin is the method of prizes.

Civil Latin heat more physicians.

(Practice editing: what Chris)

Body: Aerobic Latin Niuchu waistline.

<P> Full swing in the gym, passionate encounter a Latin aerobics, stir the fire of the "aerobic Latin." .Exercise had become monotonous hot passion, imagine, with a Latin Twist arm style is not to make the woman who danced Exercise more glamorous? .Flowing into the Latin, fitness is no longer boring. .If you have never tried such a campaign, and join us for swinging it with the coach! .</ P> <P> Latin aerobics basic movements </ P> <P> 1. Thorax translation </ P> <P> Action required: </ P> <P> legs to stand, tighten leg muscles and .hips, relax your shoulders, abdomen, put their ideas on the arm near the point, back and abdominal muscles in the lower part of the muscles of the chest in front of moving to the side of the head and chest synchronization, stability must not move the hip, shoulders to ensure relaxation. .</ P> <P> main roles: to increase the independence movement in upper body flexibility, contralateral lumbar exercise more. .</ P> <P> 2. Spine swing </ P> <P> Action required: </ P> <P> sub-leg standing, squat knees, cervical, thoracic, lumbar, caudal and forward flexion, the body .into a C shape. .Slowly straighten the knee, hips pushed back up, tighten the lower back, upper body center of gravity before the pressure, the head dive, with the extension of the thoracic spine, head of natural lift to the spine, and keep the overall maximum extension, at the same time .upper body slowly back, the spine forward flexion gradually to the starting position from top to bottom. .</ P> <P> major role: the overall coordination of movement and exercise the spine of abdominal muscle control. .</ P> <P> 3. Samba swing </ P> <P> Action required: </ P> <P> and legs, standing, completion of action, has maintained the knee slightly bent, hip joint laxity (the groin .), after hip Alice (caudal extension.) .Relocation of a shoulder on the right leg from the body center of gravity outward simultaneously (keep the legs at the central axis) and, under pressure, the natural outward yaw hip (not the top of the hip), right foot palm pushed back under the rhythm of the body, .At the same time will force the left hip back waist, back to the starting position. .</ P> <P> main roles: focus on overall coordination of the exercise, in particular reinforce the side waist muscles and coordination. .</ P> <P> 4.Check </ P> <P> Action required: </ P> <P> and legs, standing shoulder press, micro chest, abdomen mention hip, left leg force, back .Bengzhi knee, abdomen Bottom (after caudal extension) the body center of gravity forward and backward, the whole body forward, fell on his right foot in front of his left foot, straight knee support the body, upper body slightly forward, arms unfold naturally .After the trunk is now before, was 120 degrees, lower after the high-front, pay attention to the shoulders relaxed, palm down, fingers reach. .Coordinated development effort to recover the right side of the body back to its original position. .</ P> <P> major role: from the national standard is precisely, where the relatively simplified, mainly to strengthen the back and leg muscles and trunk stability. .</ P> <P align=right> Editor: Peng Daojing </ P> <P> </ P> <P> </ P>.

The dance is the most effective way of reducing stomach

1. strong heart

Latin to heartbeat consists of 80 times per minute to 120 times and even more, you can enhance the strength and endurance of the heart.

2. healthy muscle

Often the dance can enhance muscle flexibility and toughness.

3. wood joints

Research shows that the prevent early arthritis and treatment of joint discomfort is the best way suitably use joint, and Latin dance enables all body joints lumps in neck, shoulder, elbow, hip, knee, ankle, etc. can be effectively exercise.

4. guarding the spine

Often the dance bending spines can be reformed, intervertebral disc can be prevented and treated.

5. promoting respiratory

Research shows that intense dance enables stronger lungs and increase the oxygen, can be more effective in preventing disease.

6. reduce abdominal fat

Abdomen generally not easy activities to Latin sharp pelvic shake, hip twist is dealing with firefighters on the most effective method of fat, weight loss results are obvious.

In addition, regular dance can enhance self-confidence; spirit is in a depression or highly tense, jump on a Latin American dance can also make the body and mind get thorough catharsis and relax.

(The right to practice editing: longwin)

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Aerobic endurance training general method

General endurance training: endurance can be divided into two

A strength endurance,

Second, speed endurance.

It manifested in a relatively short period of real time, to maintain a certain power, speed, and there is a certain density and strength.

1. hit sandbags in fully prepared activities to maintain a certain speed and power, continuous do more than beat 5 groups.

Each set is 3 minutes.

2. variable speed run 3000 to 10000 m distance, run 50 metres, jogging 50 m.

3. uniform running heart rate control in about 150 times per minute, the load time remains for more than 30 minutes.

4.5 km cross-country race.

Running, often transform stride and rhythm (kept changing the stride, and enables different muscle fiber are exercises).

5. skipping rope skipping 3 minutes rest 1 minute, then the next set of exercises.

Each training do 3 sets. When trainees find adapt this exercise, you can remove the middle period of rest, continuous jumped 30 minutes.

6. empty blow 3 minutes for a group, do the 3 to 5 groups.

7. combat with different opponents to this practice.

(Practice editing: what Chris)

Pilates junior level single-leg flexors and extensors

Compared to the level of the "primary" and the pre-vocational present a leg brace show reduced further, abdomen and pelvis strength and stability requirements.

Alternating legs, each side of the pelvic bone, knee and foot should be a straight line, training their knees don't sway to the side.

This intuitive can improve your daily activities, such as stairs, running after the bus posture, reduce the wear knee injuries.

1, supine, hands placed on either side of the body.

Knees together, buckling toward the chest.

2. condensed the body axis.

Lift head, neck, shoulder and lift from the ground up. Right foot and ground into a 45-degree angled stay on the right hand on the left knee, the inside of the left hand side of the ankle. Hand to lift up to the outside.

3, suction, left knee to the chest and then drag.

Alternating hands posture. Continued alternating legs, breathe in a group, and then do a set of exhale. The target is a foot feet closer to the chest, another foot brace exhibition from the body.

4. When finished will shoulder, head and hand back on the mat (step 1)

(Practice editing: what Chris)

Sexy slimming Pilates hardness with softness.

<CENTER> </ CENTER> <P> Pilates hardness with softness </ P> <P> Q: Pilates the game, and the main parts of the body which exercises do? </ P> <P> A: .Today, Pilates has evolved as a noun, refers to the use of Joseph Pilates movements exercise all the courses. .The course is offered for the abdominal muscles, hip muscles, shoulders, back and other parts of the small muscle group training. .Help to correct body posture, relax the waist, neck, shoulder to solve the problem, tighten the arms, abdominal muscle relaxation. .Many professional athletes have to practice it in order to avoid sports injuries. .</ P> <P> Pilates into the Western emphasis on functional training of muscles and the "just", and the Eastern emphasis on physical and mental unity of the "soft" and not limited to venue, not rigidly stick to action, done by the muscles, the abdominal .respiratory, physical and psychological access to proper coordination of aerobic exercise. .The difference with other aerobic exercise is that it is static, pay attention to breathing coordination, while in motion, with soft music enter the meditation state. .</ P> <P> Pilates Tai Chi and yoga lessons essence </ P> <P> Q: Why is Pilates can be quickly swept? </ P> <P> A: Because it has many advantages: </ .P> <P> science: it absorbed the essence of yoga and tai chi movements, with the rhythm of the breathing, meditation, flexibility, balance and other organic combination, to achieve stretching the spine, ligaments stretching effect; the safety speed peaceful .will not harm joints and muscles. .Meanwhile, arrangements for combining static and dynamic action, making the body a degree of relaxation, meditation have both the pace of the conversion rate adjustment, easier to control the body and reduce the adverse effect of position errors. .</ P> <P> comprehensive and effective: using dumbbells, gymnastics bars, mats for comprehensive training, both for the arms, chest, shoulder exercises, but also to practice waist and back strength, as well as enhance the flexibility of the thrust .training in various parts of the body can be fully tightened and stretching; easy to learn yoga movements than the simple combination of complex movements is not easy to grasp; easy during practice with the lyricism of the music, you can make people relax, so that the action .transition smooth and natural. .Comfortable during exercise itself, does not produce a sense of fatigue. .</ P> <P> free: You can practice at home, without space constraints. .</ P> <P> Pilates For people widely </ P> <P> Q: Who is Pilates suitable for practicing? </ P> <P> A: lack of movement of workers: for a long time sitting in office .table, so that your muscles lose strength, difficult to support the body, easy to back pain, weight gain, the formation of ugly "spare tire." .Pilates can help you re-stretch the muscles, as do the deep massage. .While muscular endurance exercises, so that the pressure evenly to all parts of the body, not easily tired. .</ P> <P> practitioners of any age: even pregnant women can also be followed by coaching practice, supporting the spine in order to enhance the ability to help survive the pregnancy. .</ P> <P> do not like the running man: Practicing Pilates comfortable than running. .Because muscle contraction during running, resulting in creatine, resulting in pain sense. .However, Pilates is help stretch the muscles, creatine metabolism speed up movement, pain feeling soon disappear naturally. .</ P> <P> Pilates, women shapely </ P> <P> Q: Some people say that Pilates is the best women's sport, so you really? </ P> <P> A .: Indeed. .Pilates practitioners welcomed by women, its causes and effects of its exercise inseparable. .Pilates emphasizes still in control of the process, shape the sculpture, it does not increase muscle volume. .Which follow a small light weight training equipment, multi-frequency approach, so that full flexibility without increasing muscle circumference. .Its intensity is not, but pay attention to control, stretching, breathing, helps women </ P> <P> of exercise waist, abdomen, buttocks and other key parts, create a beautiful curve. .Thrust exercise is an important part of Pilates training. .It is with some of yoga postures, body shaping while strengthening the body organ function. .</ P> <P> Pilates easy to build muscle than the yoga line </ P> <P> Q: difference between Pilates and yoga have you? </ P> <P> A: Yes. .Pilates is a philosophy practiced by the body to a state. .Many of these actions is to create a gesture imitating animals, mainly for small muscle groups and organs to practice. .Easier to build muscles, body shape. .Yoga emphasizes breathing and movement coordination. .</ P> <P> attention to practice breathing and body control Pilates </ P> <P> Q: Pilates exercises, you should pay attention to what? </ P> <P> A: There are 2 basic principles should .Note: </ P> <P> respiratory control principles: with nose and exhale through the mouth; pay attention to the depth of breathing, as far as possible the use of abdominal breathing; respiratory rate should not be too fast, the speed should be consistent with the action, not .breath training; exercise breath, resting breathing. .This can ease the muscles and because of the pressure within the body; through controlled breathing, focus on your breathing, reduce the sensitivity of muscle soreness. .</ P> <P> body control principles: the slow movement, muscle control to extend the time, as parts of the body's energy consumption to achieve the reduced fat, weight-loss purposes; control the body's posture, the body can be realized for a long time to practice .the excitement; abdomen and torso is the practice of fixed core. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.

Pilates basic action guide

Pilates training is from Germany who was founded by Joseph · Pilates, this novel methods to gradually corrected people accustomed to the left or right of the bad habits that make the body more coordinated balance.

At the same time, it is difficult to exercise general movement to the place and the sedentary result of shoulder pain, backache, or muscle discomfort, are available through Pilates exercise to improve.

Basic essentials

※ Abdominal exercises

★ Flat on mat, stretching his arms above his head, arm clamping of the ears, knees bent, feet breathe on land.

(Note: to close your mouth, nose)

★ The breath with his mouth, controlled slowly sit up, do not tighten abdominal, feet off the ground.

★ The back straight, shoulders down, breathe.

(Breath, body returns to the original state, actions to slow, controlled)

¡Ù hip movement

★ Relax breath, shoulders, legs straight on the underside, toe on the pedal, and hip and leg up and play forward once a vibration.

★ Suction, after the exhibition on the side of the legs, hips, straightening the knees tightened.

※ Back campaign

★ Prone, upper body and legs at the same elevation, alternating leg and arm, like swimming in the water.

★ Finger forward, compatible with the orientation of the toe, hip lift, keep straight.

★ Suction, one leg up play, keep the hips don't fall.

Exhale slowly returns to ready.

※ Waist movement

¡Ï preparation of actions, on the side of the leg bow, feet on the underside of the thigh, arm fell on his knees.

★ Support arm, keeping the body into a straight line, arm extended oblique 45 degrees on the breath.

(Practice editing: zhangxing)

Men's Dance Aerobic Kickboxing.

<P> Daily shuttle in the evening the crowd you can feel the pressure everywhere, work, life, and many, so you no place to vent. .Once the pressure of the outbreak of simmering, not only can make your skin lost its luster, let your body get sick, you and he also trigger emotional crisis. .</ P> <P> In fact, the decompression is the eternal theme of urban white-collar workers. .If yoga, SPA is a gentle way to free your mind, then Aerobic Kickboxing is to let you complete the movement in the intense passion of the release process. .</ P> <P> aerobic boxing (kickboxing), first by creating a black wrestling world champion. .It is characterized is boxing, karate, taekwondo, martial arts and mixed with some dance moves, and combined with the dynamic full background music. .Highly explosive action, so that you vent the sweat of passion and youth. .</ P> <P> boxing pay more attention to the explosive moment, sensory stimulation, if combined with dynamic music, it was once called "man's dance." .However, women seem not willing to back down more quickly than men into the "man's dance", the do not know the pure beauty by the Korean "My Sassy Girl" was inspired. .Aerobic Kickboxing Exercise can not only proceed from the fashion, fitness for purpose and should, of course, in practice, there are still many problems need attention. .</ P> <P> 1, warm-up time should be sufficient, otherwise the body can not get enough stretching. .Leg should be in class every 15 to 20 minutes for a stretch. .</ P> <P> 2, abdomen, jaw tightened, his hands fist in his face (defensive position) to keep breathing, do not hold your breath. .</ P> <P> 3, to avoid lengthy and specialized training like athletes, should be a large amount of exercise alternating with low physical activity and exercise. .</ P> <P> 4, forward twisted side kick does not cross, otherwise it will lead to pressure to focus on the knee, a sprained knee, will be stretched toes, should be cross-toe side to reduce the knee twisted lateral pressure. .</ P> <P> 5, the knee not stiff, to reduce the buffer. .Lift up your knees when in the turn, otherwise it will sprained ligament. .</ P> <P> 6, hit fist punching when driven by the shoulder, hit the completion of punches and kicks until looking at targets. .</ P> <P> 7, to avoid the crowded room in the post-kick action. .</ P> <P> 8, to avoid the elbows, knees too much force; avoid or dodge the hit action while the Dongzuoguotai dislocated, to avoid reverse the action. .</ P> <P> 9, if the following occurs, stop the exercises (leg fatigue, pain in the body appears like the local discomfort, dizziness, rapid heart rate, etc.). .</ P> <P align=right> (internship Editor: He Lili) </ P>.

The most effective abdominal fat Latin dance

Latin is a popular folk dance, casual, casual, relaxed its characteristics, have greater freedom to play space, it is the Latin American people during the long history of distinctive passion, romance and vibrant, thriving artistic expression, by the Latin American people's love in their lives, become indispensable for the important part.

Latin is a fashion of aerobic exercise.

Often the dance not only stimulate but also fitness, it benefits. Either from the physical, psychological or social point of view Lei, the dance is one of the best high aerobic exercise. It is not only fun, freedom, the biggest benefit is that it always together with others.

Strong heart

Latin to heartbeat consists of 80 times per minute to 120 times and even more, you can enhance the strength and endurance of the heart.

Kin-muscle

Often the dance can enhance muscle flexibility and toughness.

Movable joints

Research shows that the prevent early arthritis and treatment of joint discomfort is the best way suitably use joint, and Latin dance enables all body joints lumps in neck, shoulder, elbow, hip, knee, ankle, etc. can be effectively exercise.

Nurse-spine

Often the dance bending spines can be reformed, intervertebral disc can be prevented and treated.

Promoting respiratory

Research shows that intense dance enables stronger lungs and increase the oxygen, can be more effective in preventing disease.

Reduce abdominal fat

Abdomen generally not easy activities to Latin sharp pelvic shake, hip twist is dealing with firefighters on the most effective method of fat, weight loss results are obvious.

In addition, regular dance can enhance self-confidence; spirit is in a depression or highly tense, jump on a Latin American dance can also make the body and mind get thorough catharsis and relax.

Latin exercise on actions require a high level of coordination, fitness, exercise when you feel is important to relax, do not have fear, don't be afraid of action do not good to be laughed at.

(Edit: Huang Yin practice yen)

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New Mommy body sculpting aerobic exercise.

<P> "Health is the biggest wealth in life," Bible said. .For the formal entry into the mommy community, busy with the baby and the lives of women, it is very important. .</ P> <P> busy being tired and still have a very happy healthy; love to take care of the baby at the time of recall was elegant and graceful posture. .One of the most real secret is in love with aerobic exercise - the healthiest and most dynamic sports! </ P> <P> to win a good aerobic exercise on the body, release the charming youthful vitality to Sign - .</ P> <P> What is aerobic exercise? </ P> <P> understanding of aerobic exercise and aerobic exercise will be good friends, and of course, need to know about glamorous it! aerobic exercise .(aerobic exercise), all known as aerobic exercise, aerobic metabolism to provide energy refers to the movement, characterized by low intensity, rhythmic, uninterrupted, long duration. .</ P> <P> this movement can increase the body's oxygen inhalation, transport and use, improve the body's oxygen consumption, improve respiratory and cardiovascular system function. .</ P> <P> lightly stepping, brisk walking, jogging, running, climbing, rowing, cycling and other outdoor sports, and all have musical accompaniment of aerobic fitness, or the use of some sports equipment, including rowing machine ., treadmill, bicycle, or in situ, are forms of aerobic exercise. .</ P> <P> Therefore, the Mummy family can according to their preferences, and time, choose some aerobic exercise, carried out with each other, create a diverse tastes, will be the driving force behind your stick! </ P> .<P> wonderful aerobic exercise </ P> <P> how, is not already a good impression on the birth of aerobic exercise, come enjoy the great benefits it fascinating to 5 bar, so Mummy is absolutely willing to be ."aerobic" fans! </ P> <P> 1. Health Express </ P> <P> aerobic exercise the body muscles get the oxygen ten times higher than usual, so as to promote human metabolism, reduce the body's cancer-causing .factors and virulence factors, increase vitality, relieve stress and relax. .Most suitable for the busy woman to do a mommy. .</ P> <P> 2. Delay aging </ P> <P> significantly improved the function of the cerebral cortex and the cardiopulmonary system, the nervous system to maintain the vitality and makes the body increase in the number of anti-aging substance, delayed muscle, heart .and other physiological functions in different organs of aging and degradation. .</ P> <P> 3. Burn fat </ P> <P> convenient and easy to adhere to the aerobic exercise can help the body in the "aerobic" state, which really burn more body fat. .If the same food at a reasonable arrangement, combined with aerobic exercise, weight loss is not only successful, but the body weight after weight loss will not annoying to bounce! </ P> <P> 4. Xingnao refreshing </ P> <P> have .mental oxygen movement is the understanding that when the brain was tired, to the outdoor running, you can restore the function of the brain to 58%, and if the words do not do sports choose to take medicine, brain function can only be restored to 40-50% .. .</ P> <P> 5. Quick boost </ P> <P> aerobic exercise is a positive fitness recovery of shortcuts in a very tired, if added to the health of an exciting group in the exercise, .will let you restore full of emotion and emotional relaxation. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Conditions of aerobic exercise prescription.

<P> According to the American College of Sports Medicine (American College of Sports Medicine) of the statement and conclusions of the study, improve cardiorespiratory fitness exercise prescription, should meet the following criteria: </ P> <P> 1. The movement patterns: < ./ P> <P> any use of the body large muscle groups (Large Muscle Groups), can be sustained for a long time (Can be Maintained Continuously), and has a rhythmic and aerobic forms (Rhythmical and Aerobic in Nature) physical activity; < ./ P> <P> such as: running, walking, swimming, skating, cycling, rowing, cross country skiing, rope skipping and a variety of endurance sports (Endurance Game Activities). .</ P> <P> 2. Exercise intensity: </ P> <P> the pulse number as the index pulse per minute during exercise should be the maximum number of pulse number (can be 220 minus the person's age as a predictor) of .seventy percent to ninety percent range for the appropriate exercise intensity. .</ P> <P> such as a four-year-old normal subjects, the number of his greatest predictive value of pulse hundred and eighty times, and he should be the appropriate exercise intensity pulse of a few hundred and twenty medium in the sixth minute .(180 × 70%) and the second hundred and sixty (180 × 90%) between. .Beyond this range means that the exercise intensity is low or too strong. .</ P> <P> 3. Exercise duration: </ P> <P> to the foregoing the exercise intensity for 20-60 minutes continuously. .Typically, the duration and intensity to be with, if exercise intensity is weak, then the longer duration on the side; the contrary, if the exercise intensity is stronger, the exercise duration to be shorter. .However, the range of adjustment still to be mediated in within the limits specified. .</ P> <P> 4. Exercise frequency: </ P> <P> principle, once every two days of aerobic exercise. .Units such as a weekly rest, at least the implementation of three times a week, for example, three, five, or two, four, six law applied for. .</ P> <P> up is once a day, but this is not absolutely necessary, especially to guard against fatigue caused by lack of rest, or increase the risk of injury. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

There is training can increase lung capacity yangcao four campaigns for urban women

In winter, women should be actively pursued and cold acclimation, optionally some aerobic endurance exercise such as walking, jogging, dancing, biking, playing badminton, to improve their health.

To female friends recommended four more popular forms of exercise.

Yoga originated in India, is a physical, breathing and heart medicine and physical exercise on the basis.

It is mainly through tiweifa exercises and, with the support of conscious breathing method so that the spirit to rest.

Yoga to exercise internal organs, glands and the nervous system, muscles, joints, spine and musculoskeletal system more effective, coordinated, so that the whole body is full of vitality.

Yoga sculptures in shape, weight loss results.

Taijiquan with unique self, fitness and self-defense.

It on the human nervous system and internal organs with a special status of the adjustment.

Shanghai fair female Hospital Medicine director Wang Yong said: "the static nature of taijiquan is fastidious pine, for relief of stress, improves mental ability to adapt to the environment has a special effect.

Tai Chi is fastidious remain relaxed abdominal breath, can promote offal peristalsis, improving internal functions. ”

Pilates stress control, stretching, breathing, and exercise intensity is not particularly significant.

It passed the core parts of the body, the body of exercise becomes soft and toughness. Pilates exercise on the back, abdomen and buttocks curve--very helpful to meet modern feminine physique.

Wang Yong, Director said: "sedentary result of shoulder pain, backache, or muscle discomfort, are available through Pilates exercise to improve.

And it's in some diseases are treated with special effects such as constipation, varicose veins, etc. Pilates is suitable for any age, in particular the lack of movement, long exposure nine-to-computer and office workers. ”

There is a fitness coach Joe Yangcao told this reporter, yangcao training can increase lung capacity, promoting the body and blood red blood cells and oxygen metabolism, improve training, physical stamina, reduced fat content.

Working in an Office, to varying degrees of shoulder and back muscle pain and other symptoms that often jump there is a special yangcao.

The advantage of having yangcao can exercise for heart, lung, and the cardiovascular system more effective, quick to bring oxygen to the body of each part.

Responsible editor: Peng Road King

Stovepipe skinny belly will learn step aerobics 3.

<CENTER> </ CENTER> <P> level of lying in bed, legs, and together, hands by your sides. .</ P> <P> </ P> <CENTER> </ CENTER> <P> suction hands and upper body without moving his legs had been and was, slowly move upward at 45 degrees, so to help stretch the calf muscles, .for 1 minute, completing a process of inspiration breathing. .</ P> <CENTER> </ CENTER> <P> further efforts to lift up the thigh, stretching the thigh, leg and upper 90 degree angle, the process has fixed the upper body, abdominal muscles tight, inhale the attention abdomen .and exhale air from the nose out, for 1 minute and then slowly down the legs. .</ P> <P> Note: </ P> <P> watching this operation is very simple, in fact, carried to 90 degrees is indeed difficult, to use the power of the lower abdomen, lower abdomen so the pull legs can do the effect of thin .. .Back and forth 10 times a day before going to bed, the muscles will be stretched, tummy fat will disappear. .Adhere to a month now! .</ P> <P align=right> (internship Editor: HUANG Xian-Yan) </ P> <P align=center> Click here for more exciting content </ P>.