Fitness: aerobic Kickboxing "barbarous" fashion

Decompression is the theme of urban white-collar forever.

If we say that yoga, SPA in a gentle way to release the body and mind, then, kickboxing, street dance, karate, taekwondo, movement, is to let people in vigorous exercise in complete passion released.

These sports and let the collared with another release of mental and physical manner. So that more people don't go to the bar in the evening or singing room, but the time spent on these "barbarous" movement, hone your body at the same time, the spirit world to relax and meet.

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".

Tensile strength (woman, 32 years old, a certain company personnel Manager):

I am a natural harmony is not very good, aerobics, others are quite nice jump, I work very hard, although no one said I, but the blow to my confidence.

First, I just came back. Later, coach suggested I try Kickboxing. To begin, I feel that I'm older, may not be appropriate for such "violent" movement, but also very hesitant. With the kickboxing class going more and more, I am also slowly like this game. Boxing action simply, without much difficulty.

Yu feifei (female, 34-year-old, an organ of the staff)

Previous practice exercise at the gym, hoping to lose weight.

Practicing some time after the weight loss effects are not so obvious. Listen to the coach said boxing fun, want to try to practice; and, I think the woman to do some powerful action quite "handsome". Kickboxing easy to learn and practise after body find flexible. I think this campaign is very suitable for regular Office, exercise fewer women, particularly female over the age of 30. Long-term sit easy long nut belly. Do Kickboxing can be effective for arm, waist and abdomen doing exercise, so as to achieve the goal of losing weight.

Yang Xu (-Bally Total Fitness Club coach):

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

For example: to strengthen the activities of the joint, muscular endurance, rigid body no longer; 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 hurting anyone of the vent: fitness are not fight with other people, 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.

Kickboxing instant explosive force is strong, stretched range, than the traditional Aerobics exercise, therefore, very suitable for fat stacked too many young people, can be said to be a very obvious "downsizing" movement.

It not only helps burn calories, lose weight, you can exercise all parts of the body, to achieve the effect of bodybuilding and fitness. It is worth mentioning that Kickboxing in almost all the actions are required to maintain a balance with waist and abdomen, enables fitness ' side of the back, abdomen, thigh, arm, shoulder and back to reduce the fat, the purpose of achieving downsizing. Therefore, particularly suitable for long sedentary, resulting in the accumulation of fat in the belly of white-collar workers.

Coach reminder:

Skip Kickboxing when aerobic Kickboxing exercise intensity, if leg fatigue, local pain of irritation, dizziness, rapid heart rate, and so on, should immediately stop the exercise.

If you find that muscle soreness, preferably immediately ice compress. Office workers to practice kickboxing, care must be taken to protect the elbow, knee, ankle, and other joints, tendons and ligaments of the protection to avoid strain injury. In addition, it is best to do before 10 minutes of warm-up exercises, joints, muscles and then begin their fists.

Responsible editor: Peng Road King

Fight: taekwondo PK karate

The same atmosphere thick road Museum, courtesy of formal and solemn, white daofu, barefoot into battle ...

It is popular with the public, but the leading position. But the beauty of MM more concerned about what they are and who better to lose weight? on Tae kwon do and karate, both between different forms of martial arts and what are the similarities and differences, who practiced the better, we want to know.

The difference of the origins of

Korea taekwondo: powered by Guoji

Korea taekwondo is powered by Guoji of martial arts, founded China Northern Shaolin Kung Fu, is a kind of hands and feet of martial arts.

After centuries of exercise training, as well as numerous improvements, gradually formed as "taekwondo" today.

Karate: from Japan

The Karate, is an ancient combatives and by the Chinese in China-Japan blend of martial arts forms.

Since the fusion of the ancient Chinese culture and martial arts, in ancient Japan's Ryukyu Islands, this fighting technique was originally named "Tang hand", in the beginning of this century, been Japan karate to be renamed the "karate" and after the exercise and after continuous evolution, today's "karate".

Skill differences

Taekwondo: 70% of the actions done with legs

Taekwondo, 70% of the movements are accomplished by the legs, main points of the leg mainly emphasizes technology.

The legs of flexible rotation, as well as the correct application of force, is the key to the Taekwondo training. Taekwondo in the leg in almost all of the martial arts is the best, tailored primarily to leg and punch, kick kicking to the attention of the leg and shoulder height with high, playing time cannot attack the lower, the back and the brain. A total of 3200 a Tae kwon do, including legs approximately 3/4, there are many different kinds of techniques, this is a very respected by leg of the martial arts forms. In this process, but also with the correct by first attack, arm free shrinkage and leg formation agreeable, is it possible to make timely adjustments in the process of forming and ever-changing tactics, play.

In addition, this is a whole body flexibility demands higher martial arts projects.

In the interview process reporter was informed that for taekwondo practice are some body flexibility very good youth. From competitive this perspective, the younger, more flexibility, more easily stretched ligament, the more useful for taekwondo training systems. But if the only single from the health point of view, as long as they do not carry too much strength training for older people is in fact not constitute harm. Age differences in body for exercise intensity of adaptation and sustainability aspects, the same intensity of combat game, a 10-year-old boy body for resistance against slander, will obviously good too-a 40-year-old adults.

Karate: more emphasis on practical results

Relative to the kickboxing, karate, more emphasis on practical effect.

Karate while also want to use to separate the leg and the blow, but the biggest difference is that the use of punch, leg technology, requirements for waist great strength. Karate in the most critical factor is the use of the waist great strength, whether offensive or defensive actions, all technologies are exerting force from waist to begin. In the course of the play, karate requirements are not allowed to attack each other in the head, the legs kick method compared with the case of small lots of taekwondo. For practitioners who own body requires a particularly high, only in strength and muscle training is based, with Karate emphasizes hands legs and, the offensive and defensive tactics with the demand, the effect will show a certain degree of usefulness. Its main feature is the action in its simplicity, not like Tae kwon do moves fancy, but each and each type can have the effect of the attack.

In practice, the karate to ping boxing, such as boxing and kick boxing skill leg as the core Essentials by action.

Basic contains offensive, fearsome red boxing, boxing, double-side kick, after playing, kicking and so on. Defense, the defense from top to bottom, bottom-up defense, lateral defensive three categories. In addition to mastering the flexible footsteps, as in bow step, step, pile step, Knight and cross step. Use of physical coordination between the various parts of the uniform of the opponent. During the fighting, require action fast, fierce, we carefully hand-type are direct competitors in the home. For the purpose of a defensive, Karate is more practical, it is understood that the present capital of the road Museum karate female member ratio is gradually rising trend, strong antagonism on the one hand to avoid many female distance, has attracted a lot of female members.

Adapting to differences between population

Taekwondo: young people and women who choose

Relative to the karate, taekwondo can only be used to confront his legs and boxing.

In the training process, we render a protector, are usually produced by the sponge. But in the battle against real should wear protective gear, so its security is very high. At the same time equipped with standard taekwondo competition with pad, practitioners will have very good protection. So for young people and women members, if you want to avoid strong antagonism, the probability of reducing injuries, taekwondo is a good choice.

Karate: all ages, men and women do not limit

According to Karate Instructor Hsu, karate, this project is an all ages and both men and women in sports, as long as it is 6 years old-45-year-old Centerless cerebrovascular disease, healthy people can be in the campaign to get exercise, particularly office workers, long-term Fuan workers and defensive needs of women, through the movement of karate, improve their health.

In the training seldom appears injured in a confrontation training coach will guide the next special, because the venue has a sponge mat shop, even if the above do not feel pain.

Coach reminder: to select an item to the situation under its own

According to Karate Instructor Hsu, now many female fitness enthusiasts, will select some fight class Athletics as training courses.

Because in these projects, both can play a role in weight loss and fitness, from middle school to acquire skills,Can be used as a defensive, so why not do it. But in karate and Tae kwon do, has quite a difference, if you want to achieve your personal goals, but also based on individual physical condition select items.

Taekwondo is one of the hands and feet it self defense martial arts, exercise to keep fit, increase individual thinking skills, agility, confidence, it features fast playing feet sell accurate formulas to streamline the practical, easy-to-learn.

But since the project is focused on the leg, offensive means more to attack mainly legs, arm balancing the body's role more, require flexibility are relatively strong, for the strength of the smaller girl is more appropriate, because the average woman's flexibility is quite good, in this movement which could play a greater advantage.

And karate practice is in fact a person in honing their perseverance, it demands high, and the training is very difficult for a process, a long time, training intensity is high, every church training will make you feel whole body exhaustedly, large number of young people participating in the campaign, because shortly after training project dull, dull, strict but not down and eventually give up.

According to karate enthusiast ye Hao, explains: in general practice karate man, just started are curious because they think it's cool that so often positive focus on training, but they have a fresh, very few people can stand down, especially now the city's child, is generally not a bitter, in such a high intensity training, few can adhere to the last. For example, in the training often some people can't finish the coach's actions, as well as attending to sweat, if you want to this body-building reaches a certain level, there is no willpower will move forward.

(Practice editing: child wenchong)

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Let white collar more charm-gymnastics

In the white collar worker, some male staff were in peacetime don't pay attention to movement, play too often, the daily accumulation of abdominal fat, forming conspicuous "beer belly".

Some men also appear hip mast, thigh stout, lossy image of the body. Here is their own above bad shape of men a prescription, recommended a set of popular abroad, in the Office of the special aerobic exercises. As long as taking the time to do 15 minutes a day, about a month, waist and abdomen and buttocks "stay" of fat will gradually disappear, a male body will definitely charm you.

Bent arm movement:

The phone book, and so a certain weight of things into her purse, then hand hold package handle and repeated it to bend the arm of forms, starting from the waist, mentioned the shoulder alternating left and right arm, back and forth to do 30 times.

This movement can be effective in stimulating the biceps, make it sturdy developed.

Bent arm exercises can exercise your upper body, say goodbye to single book, thin upper body, and do a get strong arms and generous chest.

A push-up exercise:

Your hands are placed in the left shoulder about a fist interval outside of the second Chair, the body tries to keep a straight line, and then doing push ups.

This movement may exercise the upper arm triceps.

Push-up exercise B:

Getting ready for movement and posture, but A the same as increasing exercise intensity, feet-on the table.

Straighten legs. slowly doing push ups, so you can make the lateral arm muscle groups are stimulating, gradually become resilience.

Squat movement around the legs apart, and shoulder width, legs slightly outwards, tip legs slightly bent and hands hold after the brain.

Then, enable hips slowly underground squat until thighs and the ground plane. Then slowly recovering, careful not to straighten the knee.

Knees and movement:

Hips slightly contact Chair, hands on the edge of the Chair.

Let the knee bending, easily legs spell creeping, and then, slowly so that the knees to chest near, then slowly recovering.

Sideways movement of the handheld for proper bending the weight of the bag, hand in hand on the head.

Then, handbag like pulled to ground the same natural droop, body followed with side bent. Recovery actions are: slowly on the handbag, your body is slowly straighten. Alternating left and right side.

Lower body training:

Want to make the buttocks, thighs and energetic tighter, creating an ideal lower body, please do the following:

After the song movement:

Feet apart and shoulder width, a hand on his chair, let the upper body remains stationary, and then, knees forward very slowly, and waist is to tilt the whereabouts., maintain this posture, until more fatigue.

This principle enables the front part of the thigh muscles strong, consumption of fat hips.

(Practice editing: Liu Haibo)

TOP8 fall Burns of aerobic exercise

Running:

66% of people who love running, running their sex.

Running help weight loss, promote heart and blood circulation. In particular, to enhance women's sexual desire is helpful, just this reason, he would prefer to go with you.

Skating:

Help raise vital capacity, but men play the "protracted war" most in need.

Together with skating useful batai best evidence is all twin sport, in the case of double figure skating lovers.

Swimming:

Which the breaststroke and Butterfly because the full application of the thigh and pelvic muscles, the most suitable for women.

In addition you can have plain abdominal muscles, increase sexual sexy, more can prevent rectal prolapse of uterus, droop, bladder drop and so on. Butterfly is the sexiest male sports.

Horse riding:

Physical agility and coordination, in particular, can make the men of the leg muscles strong, has a hardness, the man in sex more brave and strong.

Women who love to ride a horse in sex are also more proactive.

(Practice editing: Liu Haibo)

Never outdated downsizing of aerobic exercise

Warm air conditioning room, rhythmic music, dripping with sweat in good time ...

In the spring, has been referred to again yangcao after-hours program, past the old love new love again.

An inventory of the basic equipment

Jacket: General Gym is very warm, and therefore they will own package dressed, they can wear shangchun Amoi listing of short-sleeved t-shirt or cute little vest.

In short, the principle of a relaxed casual, but must sweat permeable.

Because of the movement for a long time yangcao, physical activity and a large, easy sweating, if you wear too thick, but easy to catch a cold.

The following attire: yangcao on clothing is not high, so comfortable.

Low waist titun casual trousers while showing the graceful curves, but very test build. And a detail-rich, color powder in pants more attractive and eye, if able to coat phase contrast that's even better.

Sports shoes: jump drills, due to the amount of exercise is very large, so the earthquake of shoes is important, it is best to choose multifunctional sports shoes, the shoes in front of the Palm and the Palm has after a cushion to slow down the jumping on impact.

Otherwise the impact on foot to Ischia and the spine Department, is likely to cause serious problems, not problems summary shoes underestimated.

Fitness shoes should have thicker cushioning, shoes are too soft, you can use half-height drum, to protect the ankle.

Sport package: Compact sport package to fit your mobile phone, keys, skin care, and so on, and the movement of oversize packages not only keep up with fashion, the suits, towel clean sweep.

Sports towel: soft, lightweight cotton sport towel is essential, it can spoil your skin properly, you can avoid the common cold.

Apron: small apron not only to help us take care of your hair, don't let them block your own eyes, also has the ability to absorb sweat, so that my image more perfect.

Small series of the reminder:

1, step by step.

Initially, should take steps to move the body and limbs have sufficient time to adapt. Start do not be too long time to 10 minutes.

2, after yangcao movement in time replace the sweaty clothes.

Avoid cold, especially in the air conditioning room campaign should do some stretching further shower.

3, often doing aerobic exercises, to keep an eye on their own feet, often clipped toenails.

More sport sweating, sweat in toes in easily let germs, so should always keep your feet dry skin.

4. jump exercises have to wear comfortable cap Rally Sport bra.

5, menstrual jump gymnastics, physical activity should not be too large.

6, no exercise habits of women during pregnancy, it is not advisable to begin to do exercises.

Even with the female body building training base, during this period is also a need to consult your doctor to decide whether to continue to exercise training.

Aerobic oxygen-PK

Yangcao: are aerobic metabolism State exercise by movements to consume the body fat, weight loss goals.

The long campaign to heart (blood circulatory system), Lung (respiratory) sufficiently effective stimulation and increase in heart, lung, and allowing all body tissues and organs get good oxygen and nutrient supply, maintain optimal function.

Anaerobic exercise, although it can enhance human muscle and explosive force, but because they cannot effectively stimulate the heart, lung, and their fitness weight loss results as aerobic exercise.

Results: yangcao is better.

How long will it take aerobic exercise?

Greater than 15 minutes, the best is 30-60 minutes.

The longer the burning of fat, the more; of course time to their own physical power allows the premise.

Suitable for groups: all full fitness enthusiastic ladies

There are already as popular yangcao universal acceptance, from teenage girls to forties women are "crazy" head over heels in love with this campaign, they use it to self.

(Practice editing: what Chris)

Pilates storm body dimensions

Pilates (PLATES) training, scientific name "static muscles" is a unique set of balanced body training system, the use of breathing and movement, stressed people breathing on the impact of human movement.

In order to improve human motion function for balanced movement skin and restore physical therapy, the effect is very significant.

Pilates and yoga is the difference between the most concise sentence, the former is a dynamic which is static.

Yoga and Pilates fitness clubs in their sights

Yoga, two familiar with Word, has now become the most fashionable clubs and small, popular items.

Why "set all Yoga love all in one"?

In addition to slimming, yoga and nurturing role, long Yoga will be calm with a calm mind to face side of things, the invisible, the pressure is reduced, life gets easy, so the high life of working women like the yoga as they relax decompression.

However only Yoga is unable to meet the growing demands of taste.

A few months before the sublimation of Yoga — Pilates has version landing in Guangzhou, and a matrix of the cyclone.

Prior to this, Pilates has swept the United States, many big-time Hollywood stars are on it.

Madonna practicing Pilates, forties still concert shows better build, Elizabeth Hurley born out of a child · back against the Pilates body continue to twist the rapid resumption of her shuisheyao ...

Pilates is a collection of yoga, dance, gymnastics body training.

Oriental movement such as yoga and Tai Chi, focused on respiratory and heart set; Western campaign focuses on muscle fitness training. Pilates is the concept of combining the two, stressed that "the body axis" is also strengthening the abdominal and back to fitness.

Speaking of Pilates and yoga, most concise sentence is the former is dynamic and the latter is static.

Of course doing yoga you will raise your hand to leg, but the focus is to reach a position, and then use your strength, balance, toughness to maintain a posture.

While Pilates, focus is achieved a position of the procedures, it does not care you can not achieve perfect posture.

Pilates weight loss functions are first-class, precisely so that it becomes many Hollywood stars-love baby.

Is not only limited to knock a few pounds of fat, Pilates also creating the muscles strong and rich line, let people build looks beautiful and well proportioned.

(Practice editing: what Chris)

Perfect bump shaping】 【Doctrine: aerobic fitness Creative Latin.

<P> Nowadays, many young people simply have very tedious aerobics, then add some spices give it right - the burning of the Latin elements, with the act of swinging exotic aerobics became more glamorous. .If you have not tried it, do not miss it this time to abandon the traditional dry solid fitness program, unrestrained and passion into Latin, Latin for aerobic fitness has become more lively! .</ P> <P> Cuba is a Latin dance and Latin music's birthplace. .Initially, the Latin music and dance celebrating victory or an expression of the harvest, and later gradually developed for young people express love for each other's methods. .In the development process, because the action was too Latin passion, emotional expression is too blunt and no exclusion of any constraints, but this did not affect the development of Latin irresistible charm of an end to the Latin dance swept the world. .Young people today, Latin is unstoppable craze. .Whether it is music or dance, Latin dance styles are popular. .</ P> <P> Latin Latin Dance Aerobics and GB, which is a dance, the basic requirements of a very high pace. .The former emphasizes that the energy consumption, the details of the action not ask for much, as long as can keep up the rhythm like it is shipped and the focus on hip, waist, chest, shoulder and other joint activities. .</ P> <P> the gym after the introduction of the Latin dance, Latin dance has become the "aerobic Latin." .The name at once seen that the way of Latin as a creative exercise. .That is the Latin dance and aerobics for "grafting", making it consistent with the scientific strength of standard aerobic exercise. .People feel the Latin heat in the body, while strong, best of both worlds. .Riga it into the dance aerobics moves, so you feel samba, cha-cha, rumba, slow wave, and other Latin dance fun, but it's complicated rules of Latin dance again, "delete" and let you enjoy the release of their own .body. .</ P> <P> Latin aerobics is a combination of Latin dance movements and the pace of the action and join the aerobics, and then add some combination of arm movements. .Latin aerobics fanatic quoted Latin music, so fitness in the passion of Latin music, enjoy the show their good posture, and to fitness in the wild twist and dripping sweat, the less the excess waist and legs Department .fat. .</ P> <P> aerobic Latin to be free, passionate, rhythm was very suitable for young people. .It requires one hundred percent of the emotional investment, emphasizing the energy consumption, the more vividly the feeling of the Latin play, the more open, the cynical, the music release of the body, resulting in mental and physical stretch. .</ P> <P> In addition, the details of its actions do not ask, just to keep up with the rhythm like it is not a simple aerobics, does not require uniform. .Once you have put in place the feeling bold release their energy, free, free to twist on it. .A class survives, waist and thigh on both sides get plenty of exercise. .This is why many young women can exercise fancy waist, hips and thighs, to prevent the accumulation of fat in which the special benefits. .</ P> <P> Latin aerobics and aerobics than normal, which combines Latin moves, therefore, interesting and entertaining more. .And fitness through Latin aerobics in the practice, you can have some basic Latin dance moves, to lay the foundation for later learning Latin. .Currently, Latin dance is a style of dance, has become the new darling of white-collar workers, and many Latin aerobics workout after the jump Latin dance fitness easier. .</ P> <P> cheerful music and the pace is easy to learn, so that Latin is more folk and popular, while in the fitness learn hot dance moves, which are set off in the gym and aerobics boom of the Latin .the real reason. .</ P> <P> popular aerobics there are many, but its durability and popularity index of view, is undoubtedly the Latin of these methods, Jiao Jiao. .Latin people are becoming increasingly severe heat. .</ P> <P align=right> Editor: Peng Daojing </ P> <P> </ P>.

New Mommy fitness aerobics

To win the aerobic exercise good for the body, the release of enchanting youthful vigor, hurry —

What is 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: child wenchong)

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Are you crazy in love with yangcao self-cultivation

Warm air conditioning room, rhythmic music, dripping with sweat in good time ... There was mentioned again yangcao after-hours program, past the old love new love again.

An inventory of the basic equipment

Jacket: General Gym is very warm, and therefore they will own package dressed, they can wear shangchun Amoi listing of short-sleeved t-shirt or cute little vest.

In short, the principle of a relaxed casual, but must sweat permeable.

Because of the movement for a long time yangcao, physical activity and a large, easy sweating, if you wear too thick, but easy to catch a cold.

The following attire: yangcao on clothing is not high, so comfortable.

Low waist titun casual trousers while showing the graceful curves, but very test build. And a detail-rich, color powder in pants more attractive and eye, if able to coat phase contrast that's even better.

Sports shoes: jump drills, due to the amount of exercise is very large, so the earthquake of shoes is important, it is best to choose multifunctional sports shoes, the shoes in front of the Palm and the Palm has after a cushion to slow down the jumping on impact.

Otherwise the impact on foot to Ischia and the spine Department, is likely to cause serious problems, not problems summary shoes underestimated.

Fitness shoes should have thicker cushioning, shoes are too soft, you can use half-height drum, to protect the ankle.

Sport package: Compact sport package to fit your mobile phone, keys, skin care, and so on, and the movement of oversize packages not only keep up with fashion, the suits, towel clean sweep.

Sports towel: soft, lightweight cotton sport towel is essential, it can spoil your skin properly, you can avoid the common cold.

Apron: small apron not only to help us take care of your hair, don't let them block your own eyes, also has the ability to absorb sweat, so that my image more perfect.

Edit a reminder:

1. gradual.

Initially, should take steps to move the body and limbs have sufficient time to adapt. Start do not be too long time to 10 minutes.

2. the exercise, to yangcao timely replacement of sweaty clothes.

Avoid cold, especially in the air conditioning room campaign should do some stretching further shower.

3. often do aerobics, to keep an eye on their own feet, often clipped toenails.

More sport sweating, sweat in toes in easily let germs, so should always keep your feet dry skin.

4. jump exercises have to wear comfortable cap Rally Sport bra.

What is aerobic fitness?

Sports minute aerobic and anaerobic exercise.

Aerobic exercise is the wealth to the rhythm of movement, the movement for a longer time (about 15 minutes or more), exercise intensity to medium or medium above, i.e. the maximum heart rate of 75% to 85%.

Aerobic exercises are divided into two categories: high-impact aerobic exercise and low-impact aerobic exercise.

First, high-impact aerobic exercise is a traditional sports such as running, swimming, table tennis, etc.

Second, low-impact aerobic exercise is often relatively slow pace, but campaign long campaign, such as skipping, rotation, jogging, walking, etc.

In contrast, low-impact aerobic exercise because it reduces the movement of the injured, so higher popularity.

Aerobic exercise?

Aerobic exercise is a rich rhythms of movement.

It passed long time (15 minutes) and continuous movement, not only makes the heart and lung function increases, but also to exercise a large muscle groups.

Exercise can improve their health, but also as a social fashion.

Participants will not only meet like-minded friends, also available through exercise keep cheerfulness, energetic, with impressive figure, as well as health and beauty.

Aerobic exercises several

Aerobic exercises are divided into two categories: high-impact and low-impact.

1. high impact aerobics

High impact aerobics is traditional exercises, often do one foot or feet jump, energy consumption.

Cardiopulmonary exercise effect is better. But on some seldom exercise and obesity and the novice who may exercise too large and too stimulating the heart and lungs to accept it. In addition, too many jump makes excessive impact with the ground of lower limb, easily lead to lower extremity joints and spinal injuries.

Second, low-impact aerobics

Low impact aerobics for the concept is the result of impact damage caused by the development of the so-called low-impact, notably by deleting the feet at the same ground of jumping action, replaced by other rhythmic and feet off the ground without at the same time the exercise movements, such as the low kick, strode, rotation, motion, etc in bow step before and after.

Even jumping kick, continuous nor more than 4 times.

Due to reduced lower limb large muscles of the upper limb activities of activities, should be a corresponding increase of choreography, and even strengthen the activities of the trunk muscles to compensate for the lack of physical activity.

Because of the low impact exercises can reduce chances of injury activists, has replaced the high impact aerobics, while low-impact action more relaxation, but due to the continuous movement of 15 to 30 minutes, so it can keep the movement's strength (maximum heart rate of 60%-80%), can provide a sufficient incentive to exercise heart and lungs.

Skip aerobics instruction

Initially, should take steps to move the body and limbs have sufficient time to adapt.

Start do not be too long time to 10 minutes. Pace walk before warm up and appropriate stretching exercise, especially the lower stretch of moderation is important.

Cold weather, warm up longer and more clothes.

Pace around and have your own number per minute pulse and recorded for your reference. After a long time to exercise, cardio-pulmonary stamina will increase, the heart rate slows, after exercise to restore normal heart beat faster.

Beginner to every Tuesday, three times, every other day.

The number can then be appropriately increased until they feel right, never forced.

(Practice editing: what Chris)

Pilates swept the elementary level long footer.

People who do not know Pliates <P> often have this sort of comment: "I do sit-ups Chengri, ah, do 100 every night under it, what need to go to school Pliates! General SitUp and Pliates" long-footer swept "the difference .the naked eye to see clear, unless you sat on the ground once knew. </ P> <P> "long-footer swept" requires abdominal contractile interior music, slow and smooth steps to prevent use of your cunning to taking out the neck and upper body Beiji ., the volume can not suddenly fall back upon the time. So, want to "close the belly," 5 times "long footer swept" under effective than 50 so-called sit-ups you! </ P> <P> 1, supine, hands set .the sides. knees buckling close together, feet flat on the ground. </ P> <P> 2, inhale, lift the head, the chin into the chest. unite the body axis, spine lifted off the mat. attention to each .a spine with the torso in the initiation, section by section, section by section, detached from the mat. </ P> <P> 3, exhale, curl the trunk and across the hips, while straight clamping legs. </ .P> <P> 4, explore the former, arms extended to the opposite wall. navel pulled into the spine. </ P> <P> 5, would have reversed the order of the action. inspiratory time, start your spine .down the back, while pulling up to knees buckling state. has breath, the spine section by section of the lay back pad, ready to be restored to the position. </ P> <P align=right> (internship Editor: He Lili) .</ P>.

Pilates Master moving figure

New year.

If your plans for 2005 includes a pair of physical gestures with paragraph, may wish to try this set of six-week fitness plan of Pilates. The core of this exercise is to strengthen the body's five Pilates basic actions. Then, according to the weak parts of your body, in addition to the core exercises, and then added to the upper body and lower body of three exercise movements.

Adhere to exercise such a programme, soon you will see amazing results.

It's the fast fitness effects appeared, such as Pilates fitness method founder — Joseph · Pilates said — exercise 10 times, you will be able to realize different; exercise 20 times, you can see the difference; exercise 30 times, you have a brand new body. If you do not have a full grasp and actual visible results, who can boast of such Haikou

Training plan

Schedule 5 times a week, a total of 6 weeks to warm up for 5 minutes of stretching exercises, such as side, around the shoulder in bow step.

Crook of the arm.

Beginner training programme

If you've never rehearsed Pilates, 1 week, 5 1 do action, action 2 ~ 5 do 3-5 times.

2 ~ 6 weeks, five basic actions have further 1 time per week exercise, while increase of 1 per week for the weak parts of the exercise movements, note that the text of the proposed frequency and the number of groups.

Players training programme

If you are in the past 3 months. weekly at least 2 Pilates exercises.

You can do five basic actions, plus 3 for the weak parts of the exercise. Week 1, actions 1 to 10, action 2 ~ 5 do 6 ~ 8 times. 2 ~ 6 weeks, each action weekly increase 1st practice respectively.

Progress way

In the first 5 to 6 weeks, between each exercise movements do not stop doing 5. continuous ~ 6 weeks later, the weekly Pilates exercise number reduced to 2 ~ 3 times increase of 1 ~ 2 times the traditional strength training, so stick to 4 to 6 weeks, then return the players training programme

Relax

At the end of each exercise, do before bending-wall to relax the body back to the wall standing body upright body slowly began to bend forward, to their maximum extent, arms and head relaxed manner, then slowly began to roll up the body.

Repeat 3 ~ 4 times.

Aerobic exercise programme

Weekly 3-5 times, and each 30-45 minutes of aerobic exercise, strength training that transform, use the following introduction of the upper body, lower body Pilates exercise program of aerobic programme.

Lower body Pilates exercise plan

Your question part

Hip and thigh, buttock, obesity.

Your goals

Slim thighs.

Sturdy hip. Mellow hip

10 ~ 20 ~ 30 times the effect of

The Pilates exercise can improve the biceps femoris, quadriceps, gluteus, hip adductor muscle and thigh muscle strength and endurance.

Exercise 20 times, you will be able to see your buttock line on a clear, finally, your legs look ultra tall, hip, hip solid tangible.

Aerobic programme

On the steep slopes run or walk (on hill slopes, or at least 4% on a slanting of the treadmill or elliptical walking machine), you can also set the intensity is very high bench machine exercises.

You also can try skiing, etc. on the diagonal movement, these movements are firm and your thighs adductor muscle and hip muscles.

Upper body Pilates exercise plan

Your question part

Shoulders, back, arms were thin and weak, the entire upper body seems soft no shape.

Your goals

Strong physical upper body.

10 ~ 20 ~ 30 times the effect of

The Pilates exercises can strengthen the arms, shoulders and back line shape.

The triceps, chest, shoulder muscles, upper back muscles and back muscle is a good challenge. Exercise 10 to 15 times, and you can see the outline of the shoulders and arms has appeared. Exercise 20 times in the chest open, your body will be more balanced than in the past.

Aerobic programme

Select can exercise to arm muscle of instruments, such as two-way elliptic walking machine, mountain climbing, boating, swimming, boxing and martial arts is a good choice.

Pilates basic practice actions

1. a hundred times, back, knees, just above the knee is located in the hip, calf and ground, for parallel, stretched arms over the body on the toes on each side.

Contraction of the abdominal muscles, head. Shoulder carry off the ground, two arm also picked up off the ground, and shoulder parallel, palm facing downward. Legs straight, and ground into a 45-degree angle. Two-arm up and down the body side do tap actions (1b). Gas tap 5, the breath tap 5 to a complete 1 group exercises. Knees, head, shoulders and back on the ground, back to the start position. Repeat the exercise, the number of groups is recommended complete.

2. the volume back on the abdomen, legs, knees and heels keep pressing on the ground, check feet.

Two-hand side of the thigh, breathe in, restart the contraction of the abdominal muscles, head. Shoulder carry off the ground, continue to scroll upward, onward, imagine spine section by section and leave the ground. Breath, continue to scroll up to the shoulder joint is located above the thighs, legs straight, while maintaining check feet, hands are placed on the back side of the thigh. Physical back-scroll back to the start position, back in contact with the ground, bending your knees. Repeat the exercise.

Back, knees, above the knee is located in the chest, legs are close to each other.

Two-arm on your side on the abdomen, head-contraction, shoulder lifting off the ground. Breathe in, left hand grip right knee, right hand raised in the right lower leg, tibial, left leg straight, and ground into a 45 degree angle (if you can control that can left leg decentralized location closer to the ground. Breath, leg and hand position. This is the complete 1 group. Repeat the exercise.P > back, knees, above the knee is located in the chest, legs close together, the two-arm on the side of the body. Contraction of the abdominal muscles, head, shoulders and carried off the ground, the hands are placed in the lower leg tibial (4a). Breathe in the arms above the head, after stretching, while Palm relative legs straight, and ground into a 45 degree angle (4b). Breath, the crook from your side arm, while bending your knees, hands back to starting position. Repeat the exercise.

Sit on the mat, two legs in the body, upper body before straightening probity.

Two-arm before bed, and chest with, palm facing downward. Check feet, heel point to the front. Inspiratory and expiratory, bow, Chin close up to the chest, and back to back bow (not straight back from the hip begins to tilt the straight back and forward). Suction, torso and head start against the volume back to the upright position.

Lower body exercise movements Pura

1. the shoulder bridge back, knees bent, feet flat on the ground, two arm placed on either side of the body.

Contraction of the abdominal muscles to lift the hip to the torso from the shoulder to the knee in one line, and then lift the right leg straight, vertical, stretch your toes. Breath, decentralization, the right leg and trunk lines (1b). Right leg lift and decentralisation on doing action 3 times. Then hip back into the ground. The other side of the legs and repeat 1st practice.

Improvement: increase 1 time per week.

2. before playing side leg legs straight and slightly in front of the body and the body into movement, the 45-degree angle, right lower arm brace on the ground, right elbow is located just below the shoulder joint.

Left hand in the left hip. Contraction of the abdominal muscles, breathe in, gently lift the left leg, and then to the body of former "play," check foot breath, left leg to the body after the direction "kick", shrink, stretch the toe of the gluteal muscles. This is the complete 1st practice. Do 5 ~ 6 times, and then lift the left leg, clockwise and counterclockwise direction respectively designated 5 ~ 6 laps, the circle will not be too large. The other side and repeat the exercise.

Improvement: increase 1 time per week exercise (including before and after playing and crook action).

3. the wall standing Chair type back against the wall, and then two foot forward, one step away from the wall approximately forty centimetres.

Separate the two feet wide, with hip arms on both sides of the body. Contraction of the abdominal muscles. Breath, a two-arm lift to the chest, the back wall squat, and thigh is parallel with the ground, the knee is located just above the ankle. Maintain a squat position for 3 seconds. Repeat exercise 3 or more times.

Progress: weekly increase to maintain posture time 2 to 3 seconds.

1, triceps arm flexors and extensors cervical legs crossed sat on the mat, knee down pressure.

The hands are respectively a 3 to 5-pound dumbbell; Palm relative. Two-arm, arm attached to ear side. Contraction of the abdominal muscles. Elbow, to head back down the dumbbell. Aspirated exhale, then, his arms stretched. Suction-, elbow-, repetitive movements 6 times. Improvement: increase 1 time per week.

2. boxing-stand, separate the two feet wide, with hip holding hands 1 3 pound dumbbell.

Knees, starting from the hip, the first being before bending and ground parallel. Elbow, pull-up dumbbell to either side of the chest. Breath, the right arm stretched forward, parallel with the floor, hands down, while the left arm back stretching, palm facing up. Breathe in, arms, breath, two arm Exchange extension direction, right arm stretched backwards, the left arm stretch forward. This is the complete 1st practice. 6-arm continued Exchange direction. After completing the exercise, the body before bending, head and arms relaxed way down to the ground, give back chenla.

Progress way; add 1 time per week.

3. push ups-station at one end of the mat, feet close together.

Bow to move closer to the chest, Chin, and then start moving forward bend knee slightly bent, the hands are placed on the ground. The hands are alternating forward and the "go", until the body from head to toe in a straight line, wrist and shoulder in a straight line. If you want, you can put the knee on the floor. Then, breathe, elbow. body slowly devolved, two cubits on your side. Shoufu. Breath, arm. Repeat 3 times to do push ups. This is the complete 1 group exercises. Hands alternately back "go" to begin the body volume back posture. Total: 2 ~ 3 group exercises.

Improvement: increase 1 set per week.

(Editors: Liang Li Ying)

Pilates body breast enhancement-4

Fitness is a kind of sports, especially including unarmed or using instruments of gymnastics, gymnastics can enhance the strength, flexibility, increased endurance, enhance coordination increases body parts control, so that the body strong, exercise has no effect, is to go through a period of training in order to be aware of.

Pilates body breast enhancement four type:

Action 1: clip chest exercises

Requirements:

Legs natural sitting, upper body upright.

Becassocked and arm and elbow joints together are close to each other. When fully close together after fingers slowly rise. It is necessary to pay attention to the elbow is always to keep tightening. Maintain 20-30 seconds.

Objective: to increase the flexibility of the chest

Action 2: raise knee exercises

Requirements:

Single-leg stand, two hands hold the knee, tall, eyes shoufu head-up front.

Slowly release the hands, the hands open-side flat location. Try to raise knee, leg as possible to the stomach tighten. 15-20 seconds.

Purpose: to be a good improvement in the pelvic region of circumference

(Practice editing: what Chris)

How to make a run to pose the calf becomes thin?

Many people like running but does not dare to go running, because the run leg thicker.

Does the calf thicker is running in the wrong?

Running it will thicken leg, the leg on the sprinters are very sturdy; running will let the calf becomes strong leg line Marathon athlete more beauty, each calf is very thin.

This is because running posture and running strength.

At run time, the front portion of the first touching the ground or whole feet touching the ground, on the front of the lower leg and knee injury caused the tibia, and strongly stimulates the calf muscles, resulting in lower legs thicker; if you jogging position is to minimize the heel first touching the ground, and then scroll to the heel of the foot.

This run will reduce running on ankle pressure, avoid injuries. Foot landing time keeping the knee slightly bent, not straight, right knee with a cushion, can stretch the calf, calf muscles of stimulation is not strong. The run method does not make the legs thicker. Run-time, we need to use all of the leg muscles in the body pop-up. Which mainly contribute to the front thigh muscles, but inevitably to the calf muscles. In order to avoid the radish leg, finished running, you can do some exercise, reinforcement to relax tense muscles.

Even if you take the correct running posture, female friends are still in the early days of the jogging for feeling the calf is in the "long rough", this is because the jog, leg very tired and stiff, stiff, tight feeling, let female friends have thicker.

Lift running, many people think that it is no aerobic exercise, not necessarily.

When running the intensity big, sharp is anaerobic exercise, such as 100 m, 200 m, 400 m, Sprint. Sprint is taken before the foot touching the ground, so run faster, but also need strong calf muscles. Therefore, you will find all the rough sprinters legs. When running strength low, long time is no aerobic exercise such as running the marathon, they ran a dozen km every day, their legs only finer, more homogeneous and no thicker.

Therefore, avoid the thin legs thicker method in addition to taking the correct running posture to take strength, low, rhythmical, duration longer aerobic exercise of jogging, it consumes is body fat and sugar.

Jogging time requires at least 30 minutes, a maximum of 1 ~ 2 hours. But the speed is not too fast, to put the heart rate control in aerobic exercise for heart rate range, nor too slowly, or not to exercise. 20 mins slow run not only can exhaust the body's glycogen and fat in the body you want to use. Due to the slow running non very intense, does not make the body too, helps fat oxygen consumption, so as to achieve the goal of losing weight.

It is important to note that the greater weight to lose weight, its weight impact on the joints will be relatively large, knee and ankle will cause harm and is therefore not suitable for long-term single jogging, you can select the ellipse, climbing machine, rowing machine, stationary bike for aerobic exercise fat loss.

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

[Enter fitness channel]

Excellent man muscle revealed!

All the attempts to self-flagellation fitness method

9 the most economic Devil Shoushenfa

Ten mistakes derail your fitness

50 tips! best smelting out jeans fit

Don't spend money on getting the devil is the secret of the seven

Overcome the obstacles of 10 mental disorder

Chest exercises 6 rules and plastic steel breast muscle

Front of the computer for a long time to bid farewell to breasts droop sat OL

Every day sitting in front of a computer, a spinal deformity, a long time will have the force of gravity caused by breast SAG.

Do several actions for some products, you can easily leave office chest crisis.

step1、2

Hands folded, hand grasp the hand of the wrist and then raised to shoulders, hands to promote each other.

Side, side to the head, shoulders, back and forth 5 Exchange position of the arm, redo 20 times.

step3、4

Legs and shoulders balance stand up, back straight, deeply hard breath, and then slowly brought the two arms.

Next, his arms stretched backwards, large open, slowly breathes while chest forward quite.

step5

Becassocked, arm is placed in front of the level.

Arm and Palm is a vertical position.

step6

Arm slowly to the top, and then slowly return to the chest.

Keep the line moving.

step7

Arm slowly to the left and right do translational motion.

step8

Continuously repeat the up, down, left and right movement, do 5 minutes.

Product recommendation:

Bristol Ouquan living Springs chest compact dew

Contains excellent skin firming ingredients, like cold bath as rapidly tightening of the skin in the chest, the chest of the skin significantly increase compaction and elastic.

H2O hydration breast firming essence liquid

Marine mineral composition elements red algae and the Huang alfalfa, can stimulate cells more students, strengthen the chest cells and microvascular wall, to improve flexibility and keep the lines of the chest.

Niuer orange flower elastic meixiong cream

Add orange flower extract essence, sweet orange essential oil, as well as multiple moisturizing and elastic components, capable of maintaining a chest skin compact and detailed, often used to maintain the beauty of the skin in the chest.

Dr Lee grace beauty cream

With a variety of precious natural ingredients that penetrate through massage effect given to the Organization, promotion of the human thorax hormonal secretion, help breast growth again.

(Editors: Yang-Miao)

Pilates for a crowd

Pilates for the crowd:

★ The lack of movement of workers, permanent Office makes muscles can't lose strength, support, and so easy to your body, with the passage of even the body lines are out of shape.

Pilates helps to stretch the muscles tense, as do deep massage, at the same time exercise the muscle endurance body pressure then evenly distributed.

★ Pilates is suitable for any age, even if the exercise of women during pregnancy also followed the tutorial exercises to strengthen the spine support.

It has become one of Hollywood's recent popular fitness.

★ Practicing Pilates is running after feeling comfortable.

Because running muscle contraction, creatine will accumulate, causing sore feeling; but Pilates will help stretch the muscles, to speed up the metabolism, sore feeling creatine naturally will soon disappear.

¡Ï many people every day "sitting" on the computer, waist circumference "lifebuoy".

Pilates training is the abdomen, back and side waist and hip muscles, you can remove the "lifejackets" and slowing the heart pressure, most suitable for Office workers.

(Practice editing: what Chris)

Home from practicing Pilates easy wear

Recently, many Taiwan people will gym nowadays popular Pilates fitness band home their own method of practice, the results are not only didn't reach the effect of relieving muscle soreness, but develop a muscle injury.

Beijing-Bally Total Fitness aerobics Director Vincent CHENG told reporters, Pilates is a need to cope with deep breathing muscles into deep exercise, a Western muscle training and the oriental concept of luck and body unity, is a gentle slow movements, the original of the movement were used as barracks in bed ' restorative training.

However, although seemingly "gentle", but as long as the real contact with Pilates exercise you will find, just a 5-minute exercise, the body will have a fever, sweating phenomenon.

So, if we all buy a DVD at home exercise, bad sports essentials, it is easier to get hurt.

Vincent CHENG special emphasis, practicing Pilates, all actions are organized around the human lower abdomen force exerted, easily lead to muscle strain and abdominal pain.

This requires before 45 minutes and a half hours after exercise in not eating, and preferably with formal coaching always accompany.

If you are elderly, children, pregnant women, and other special populations, or suffering from sciatica, spinal had wounded person do Pilates, exercise must have expert guidance.

(Practice editing: what Chris)

Latin urban white-collar women in love.

<P> One is rich in exotic "Spanish Matador" roaring, accompanied by music, dozens of urban women rise immediately, chest, stand back, and then follow the rotation Latin, rhythm, movement began three elements .the training. .</ P> <P> According to Xinhua News Agency, Xining, June 5 -, Early summer evening in the night drop, many white-collar women in the city to lay down a busy day, the time to a warm Latin. .Ballroom Dancing at the Institute of Xining City, the training room, a media editor from Qinghai Li Xin wearing a rather trendy clothes, the music kept changing the dance steps and gestures, and fully enjoy the Latin Dance bring their own happiness. .</ P> <P> daily work pressure, and often no place to feel the pressure release, if the pressure of keeping everything inside, the passage of time will certainly be sick, so I chose the Latin dance, not only physical health, but also can release pressure .why not? ."Li Xin said. .</ P> <P> and Li Xin, like falling in love with the sport, are more urban white-collar women, their modicum of success in their careers, financially sound, have their own ideas and aspirations. .Participate in dance class, a woman said, "Now the city more and more popular fitness programs, I think Latin and other public health projects, compared with a high artistic, ornamental and pleasure, more in line with our kind of .people's psychological needs. "</ P> <P> according to international standards Xining Yu Jin Dance Society introduced here a few years ago mainly for children, Latin dance lessons, but from the beginning of this year, more and more white-collar workers .Women come to counseling, hoping to find a special stage for women to teach. .I did not expect one to open this year's adult classes, there are dozens of white-collar women enrolled in the city, never absent from school three times a week, but there are always new students to join. .</ P> <P> Latin dance originated in Latin America, the music warm, melodic, fast and smooth rhythm, dance filled and lively. .</ P> <P align=right> Editor: Peng Daojing </ P>.

Off fat aerobics stay slim.

The author wrote this essay because I want everyone to exercise to lose weight, her thin body experience tell us so that everybody can be a healthy and beautiful woman.

The following recommended for everyone, there are two simple ways to danced yangcao exercises have yangcao is not necessarily going to dance the classroom, at home will skip, you can meet the age, have more freedom.

Selected favourite and rhythm will not be too fast for music and dance at it — —

To recommend a yangcao

Skinny Skip method

Get rid of grease jumping method

→ With music and light jump repeatedly.

→ Number 1, 2, elevation knee.

→ Number 3, 4, straightening the knees as elevation feet.

→ With music.

→ Number 1, 2, one foot down on my knees, knee-lift the opposite side of the chest.

→ Number 3, 4, reverted.

→ Change foot jump (the hand with the beat, the opposite side of the elbow up knee head).

If someone is willing to go with me, I can put my jump of basic actions, because I just jumped by ear, many actions are not remember, but the main actions and routine has finished an hour, the feeling is very light, very good flexibility, sleep is particularly good.

Well, this is my weight loss method, I wish all the beautiful and JM is full of vitality.

In addition, 30-year-old is a girl's best age, mature and sexy, but inevitable, you have to take good care, both in peacetime or in campaign.

(Practice editing: what Chris)

9 tips to great effect ml bath design exercises designed for OL

Do you want to live in a bath of bodybuilding body, bath and body-synchronization complete "in fact, this wish is not difficult to reach, here's the set design for women physiological characteristics of ml bath exercises can help you achieve.

1. warm up the action:

(Water contact cervical and dorsal vertebrae) one hand-up, close to the ears, neck and shoulder stretching, relaxation, relieving pressure on the shoulder and neck, at the same time make the muscles stretch to relax.

The bath milk packed in hand, aroma delightful atmosphere let you will one day tired throwing reset, plus a reasonable amount of rinse bubble, and then start leg shower fuck.

2, leg movements:

(Water contact with lumbar and dorsal vertebrae) press down the leg massage to the thigh, thigh top-down touch to the ankle, promote blood circulation, knead the dynamics to moderate, the leg skin smooth through massage and more flexible.

3, hip action:

(Water contact with lumbar and dorsal vertebrae) squat, hands down from the front leg loop massage to the ankles, and legs straight, straighten straight body, hands and bottom-up lifting buttock muscles, beautiful buttocks lines.

4. waist action:

(Water contact cervical and dorsal vertebrae) hands alternately up massage side waist, side of the abdomen, the chest until side to beautify the waist curve.

Arm stretch up as far as possible, tensed body lines.

5, Thoracoabdominal actions:

(In the face of the shower, the water flow gently contact the sternum) hands to belly cross, backward and forth chest-expanding, Palm massage abdominal twice.

Prevent excessive accumulation of fat cells, and promote the metabolism of the body of recycling.

6, arm movements:

(Water contact lateral neck and shoulder week) with bath ball from shoulder to wrist loop massage, up crankshaft, bath balls from the dorsal to the elbow, arms stretching straight.

Note the expansion line chest, beautification of the chest.

7, shoulder and neck movements:

(Water contact lateral neck and shoulder week) hands knead by shoulder trapezius, relax neck pressure, and then looked back, hands on alternating with lateral cervical massage to lower, to speed up the lymph circulation, the shoulder and neck skin thin slide compact.

8, back actions:

(Water contact lateral neck and shoulder week) with one hand on the back, hand bath ball clean back skin, elbows firmly back stretching around the wag, while relaxing the waist, tighten the back line.

9, stretching:

(Turn off the water flow) from the stomach through the upper body with his hands up to overhead, combined with suction, tighten up the whole line, plastic, breathe, restored.

(Practice editing: Liu Haibo)

Water aerobic exercise movements the flexible weight loss method

Water buoyancy effect allows the body obese people in the water activities, you can feel the ease, conquered land activities easy fatigue defects, we can say that aerobic exercise is a flexible water fat people for a sporting activity.

Aerobic-flexible water gymnastics exercise aims primarily to improve the body's oxygen function.

Water resistance will increase the amplitude of the movement, therefore, in the water do the action of forces is 20 times more land, the human body can consume more calories.

People in the water activities blocked sensation is air 800 x, jump gymnastics in the water and on land, at least compared to more than 6 times more strength, therefore the water sports you can achieve a multiplier effect.

In addition, because of the water environment in heat capacity is 28 times that of the air, just like the one just cooked eggs, put it in the water cooling than in the air which is much faster, even if the person in the water stationary also consumes a lot of energy.

Similarly, a person in the water movement in 20 minutes consumes energy, which is equivalent to the same intensity in land-based movement for more than an hour.

Water buoyancy effect allows the body obese people in the water activities, you can feel the ease, conquered land activities easy fatigue defects, we can say that aerobic exercise is a flexible water fat people for a sporting activity.

Aerobic-flexible water gymnastics sport has several benefits:

One is the aerobic-flexible water gymnastics for groups to join.

The second is the water aerobic exercise safer softness and comfort.

When people in the water buoyancy qixiong can reach a weight of 85-90%, compared with land-based sports water aerobic exercises on flexibility in movement joints, bones, muscles, will reduce pressure, relative motion of pain.

Water buoyancy effects can significantly reduce the impact of the joint body, makes the joint cannot be easily injured.

Aerobic-flexible water gymnastics can improve flexibility, because the buoyancy of the water body of joint activity more easily.

The third is the water aerobic exercise can skin softness, as water exercise basic not sweating, reduced land training sweat from the skin irritation.

At the same time, the water is beneficial to the skin, in the water sport can improve circulation of subcutaneous vessels, beneficial metabolic enhancement. Water can also massage, water, waves of friction and slapped with a special massage effect to avoid and reduce skin relaxation and aging, make your skin smooth, lubrication, elasticity.

Fourth is the water aerobic exercise to hot flexible effect is clear, the ideal water temperature usually 27-30 degrees.

Fifth, some shy to exercise in public, soft water gymnastics, aerobic exercise more acceptable, even if some action coordination is not good, in the water do the action, the action is not coordinated, others don't see.

6 is the exercises in the water is not as boring as in the gym, easy to enhance people's interest.

By adding some water movements, each 40 minutes can consume 400 card heat, people can no longer easily in reach the purpose of whole-body exercise, and will not cause muscle pain.

(Practice editing: what Chris)

Correction of shape simple happy aerobic gymnastics

This set of gymnastics to wake the whole body of bones and muscles, correction of physical skewed.

Also, learn the gymnastics, regardless of what action can stimulate bone movement, looks elegant and natural. Doing gymnastics, each action continued interaction 5-6 seconds, a 1-minute gymnastic movements to do.

I. stretching & shrinkage (tighten the waist, the body will also agile)

The purpose of this exercise, reducing the burden on the shoulders, so that the hand movements easier, increase the agility of the action.

There are also eliminate swelling, tighten up the waist. Doing gymnastics, don't forget a fondness for the bones, focus moves to the physical extension of the one side, the whole body is C-shaped, feel as though it were in the drawing side belly instead of the arm. About interaction, but if you think which side it is less difficult to do a little longer.

Note actions:

1. open your legs as wide standing waist weight on the right foot.

Mouth one breathes, side elevation stretch your right hand side of the abdomen and the left side of the abdominal contraction. Feel the ribs on the right side and left side of the pelvis is opened, the ribs, and pelvis. In the same way as when you stretch the left.

2. in the Office work fatigue, sitting in a Chair and a gymnastics! basically the same as the previous section, and.

Hands up in the back of the head, the weight moves to stretch on the side of the buttocks, abdomen and tensile lateral.

Second, the bow as & anti warped

You can help the waist to the lower abdomen, hip bones and muscles more flexible for the Treasury, and the legs of 9 action easier and more flexible.

A further tightening of the lower abdomen, stretching his back. Do this exercise, you first hand and knee is affixed to the seat. Then subconsciously move pelvis and spine, bow as the inside of the body when the spine, back when moved upward is turning back. The back bone is driven, in order from bottom to top. 2 alternate action.

Note actions:

1. stick to the hands and knees, breathes, inside the spine towards the body, homeopathy humped back.

This is the secret of gymnastics, starting from the pelvic, back, action homeopathy on activities to the bone.

2. This is a spinal breathing, side, homeopathy deliberately slowly extend spine, let the whole back against Alice.

Stretching all the way up to the neck. Anti warped at the chest feels like a swollen becomes circular. Anti warped into the scapula.

III. distort

Twisted body, positioning axis feet cannot move, only the body of the pelvic joints above can be reversed.

Practicing this exercise, to ensure that your body energy.

In addition, you can correct the distortion in the chest and the back of the skew, increase the body's balance.

Along with the removal of the back and abdomen dewlap. The focus of the fulcrum of gymnastics, is like starting from the lowest piece of land to reverse back bone like until you can no longer be reversed. As for breathing, inhaling from the nose, from the mouth spit. Used after changing the nose breath.

Note actions:

To the right of the pelvis off as fulcrum, breathes, upper body side to the right to reverse it.

Feel like a back bone from bottom to top in order to reverse. Action has been attached to the shoulder, and neck, as if to put faces to the right shoulder. On the left. On the other side do to more difficult to do more.

(Practice editing: what Chris)

Intense BOSU ball Pilates

Different from the traditional: at a faster pace to complete the action.

In many actions to add BOSU ball (a kind of movement apparatus, shaped like a half ball. Flat, smooth and drop to the ground. ）

Benefits: this is a great exercise abdominal muscles, maintain the rhythm of difficult.

Since the BOSU ball, in the above Act becomes more difficult, the amplitude of the exercise.

Training method: intense challenges (exercise abdominal, back, inside and outside the muscle of the thigh).

Sitting in the BOSU trainer (or ground), balance, arms weigu protrusive, parallel with the ground, knees curled up in front of him. Slowly straighten the legs, while the body to tense after crashing, abdominal muscles contraction. Stay about breathing 2 times of the time, and then his leg curled up to his chest. Repeat 12 times. The body maintain v, legs straight, shear leg 12 times (i.e., legs and bottom cross swing many people in their daily lives are tasted back pain suffered, mainly because of bad posture and muscle weakness. Through Pilates training, not only to strengthen deep muscle and increase flexibility, but also to help back pain, neck pain or muscle strain injury to ease the pain. In addition, Pilates training can prevent injuries and correction of the body.

(Edit: a history of practical)

Pilates exercises do not fit at home

Not suitable for home exercise

Pilates exercise although it is not subject to space restrictions, but because all actions are organized around the "neutral" area, which is the body of the lower abdomen, although slow, but be combined with muscle control, respiratory, and physical feeling of change, making it appear to be a simple action, it will be very difficult.

If actions are not in place, the most likely to lead to muscle strain and abdominal pain, and so on, need to have regular coach beside to boot.

Practice focus in spirit

Pilates is the most unique of the exercises focus on the spiritual level, through breathing and mental control allow practitioners to face their own inner world.

Practicing Pilates require focus to the muscles and the bones of the action, the body of excess tension once removed, people posture and walking will change this by changing out would be delighted to discover a new spirit of self, in order to get the biggest meet.

Not everyone is suited to

Although there is no age and gender restrictions, any person can exercise, but for older people, children, pregnant women, and other special populations, must be under the guidance of professional coaching practice.

Pilates movements can feel their body to decide that each exercise generally remain in 45 minutes to 1 hour 45 minutes between exercises do not eat before and after exercise to the body conditioning for half an hour before eating.

(Edit: Huang Yin practice yen)

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Pilates history and characteristics of

Fitness is a kind of sports, especially including unarmed or using instruments of gymnastics, gymnastics can enhance the strength, flexibility, increased endurance, enhance coordination increases body parts control, so that the body strong, exercise has no effect, is to go through a period of training in order to be aware of.

By the United States, New Jersey, famous fitness club Spring Day with many partners jointly launched the new stuff Pilates (k la mention) because of its simple operation method, is to promote fitness enthusiasts, gradually become a new generation of fashion.

Characteristics of Pilates

1.

K la mention (Pilates) is a blend of Oriental and Western concepts of 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 centralized training, meditation, yoga and Tai Chi is a good example.

Pilates (Pilates) to the East of flexible and Western fortitude both long combined, it moves slowly and clearly, each position must be coordinated and breathing, Pilates is suitable for any age, in particular the lack of movement, long time need contact with the computer and nine office workers.

Stretch, stretch is also the most important of Pilates training for one of its special is that the muscle will not be as strong, exercise led to the adoption of the body core parts (back and stomach muscles, including transversalis muscle, intra-abdominal oblique muscles, abdominal external oblique muscles, abdominal rectus, paravertebral muscles) exercise, the spinal column becomes soft and toughness.

So the Pilates exercise not only improves the body lines, also on correction and neck and spinal cord have very good results.

2.

K la mention with security

Its 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.

Pilates with very simple apparatus to your body brings comprehensive exercise.

As long as there is a quiet space, there is a soft carpet, you will be able to practice, to achieve the perfect body and mind.

3.

Pilates emphasizes still in control of the process

This allows the trainer to enhance muscle strength, but do not increase muscle volume.

The light equipment Pilates exercise is to follow a little weight to the principle of multiple times, resulting in muscle full flexibility without muscles become too conspicuous.

Its intensity is not particularly large, but it is about control, stretching and breathing on the waist and abdomen, buttocks, and other important parts of women have very good results.

This is more suitable for women in real life to the body beautiful.

In China, has been quietly k la mention into people's lives, in the gym are opened the appropriate courses and a certain scale of groups.

(Practice editing: what Chris)

Kickboxing fat killers

Kickboxing movements and changeable, including straight punch, punch, blow out, kick, kick, side kick, side push, combat actions, along with music, double fist waving movements gangjin strong.

Kickboxing was first developed by the European players and professional aerobics athlete launched, its specific forms are the boxing and karate, Kung Fu, Tae kwon do and even some dance movements together with powerful music, a style unique aerobic exercises.

Kickboxing as a transient explosive strength, physical exercise, stretching increases greater than the traditional aerobics greater, especially suitable for fat stacked too many young people, is the effect of "downsizing" movement.

Kickboxing movements and changeable, including straight punch, punch, blow out, kick, kick, side kick, side push, combat actions, along with music, double fist waving movements gangjin strong.

Fitness coach told us, when you want to throw a punch from shoulders to drive out boxing, throw a punch and kick before watched goals; avoid elbow, knee too hard; avoid Dodge or hit the action because the action is too large to dislocated, avoid reverse action.

In each action requires speed and intensity of the perfect combination to rapid, explosive power, so a section full of Kickboxing consume 600 calories, is two times the aerobics.

In training the whole body every muscle, will strengthen joint mobility, physical flexibility and swift.

More importantly, beating Kickboxing requires references to the gas, man, abdomen, lower jaw tightening, his hands clenched fist in the face, maintain normal breathing, but not breath-hold.

The gas from dantian mobilized, in the chest, in order to concentrate the power burst forth.

Otherwise, the action will be soft, neither the strength and beauty, and the weight loss effects.

Stick with gas in the chest, in and of itself is the contraction of the abdominal muscles, and exercise, combined with fully mobilize the muscle group of sports, especially Kickboxing in almost all actions are required to maintain a balance with waist and abdomen, the lesson down on the belly is full of exercises.

In addition, Kickboxing requirements out of boxing, 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 break the mood, this vent emotions, reducing stress.

National coach hanovo remind you, if you want to try, it is important to note that protect the tendons and ligaments, avoid injury, movement before doing 10 minutes to warm up, let the joints, muscles and then begin their fists, exercise any muscle soreness, preferably immediately ice compress.

Kickboxing exercise intensity, the occurring leg fatigue, local pain of irritation, dizziness, rapid heart rate, and so on, it's a good idea to stop the practice.

Fight with yangcao considerations:

(1) warm-up time is not enough and the body is not enough.

Class should be the legs should be every 15-20 minutes for a stretch.

(2) abdomen, lower jaw tightening, his hands clenched fist in the face before (defense posture) keep breathing, not breath-hold.

(3) avoid and professional sportsmen long training, should be staggered intensity and low intensity exercise.

(4) the side kick is not forward wrest cross leads to pressure set knee sprain, stretch your toes will, should the toe side knee twisted cross-to reduce the lateral pressure of the knee.

(5) do not stiff knee to reduce buffering.

In turn, to raise your knees or sprain of the anterior cruciate ligament.

(6) when you want to throw a punch from shoulders to drive out boxing, throw a punch and kick before watched the target.

(7) avoid the crowded room after playing action.

(8) avoid elbow, knee too hard; avoid Dodge or hit the action because the action is too large to dislocated, avoid reverse action.

(9) if the following occurs, stop the exercise (legs, fatigue and pain of body part appear discomfort, Vertigo, heart rate is too fast, etc.).

(Practice editing: what Chris)

Aerobics training from waistline.

<CENTER> </ CENTER> <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. .For 1 second, 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. .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: Zhang Xing) </ P> <P> hot today: understand the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's training methods ., often into the errors that have shaken the confidence to continue to exercise ... ... [enter the Fitness Channel] <li class="i1"> good men exposed to muscle! .<li class="i1"> all the attempt to exercise self-flagellation method <li class="i1"> 9 of the most economical method <li class="i1"> thin Devil Ten Fitness Mistakes make you come to naught <li class = ."i1"> 50 strokes! .Refining the best body out of jeans do not spend money changing <li class="i1"> devil's seven secret <li class="i1"> fitness to overcome the obstacles psychological <li class="i1"> 10 .6 Rules of plastic steel chest chest muscle training </ P>.

Happy Latin aerobics.

<P> Latin Latin Dance aerobics is a combination of aerobics and the product, mainly in the consumption of fat-based members of the waist. .It did not regulate it difficult to learn Latin, and not so boring aerobics, aerobics in addition to its inherited features easy to learn, but also has a law changing the Latin dance, beautiful, intense features, so the Latin aerobics .Exercise is more than simply interesting. .First of all, Chen Wan coach hip swing through a set of warm-up act, about 5 minutes to allow members to receive full hip movement, thereby reducing the risk of injury in sports. .</ P> <P> Next, under the leadership of coach Chan Wan, members entered the Latin aerobics routine part of the action from a simple start, and finally the formation of a dance nature of these actions. .Simple action is the so-called Latin and basic step aerobics, including the still, and steps, just step, the pace of evolution, samba step, </ P> <P> sala-sala step further and integrated .and so on. .Then, then the pace of the musical rhythm in different skewer it, music is divided into three groups of 12 or 8 shot can be taken, each combination of charm and exercise area is not entirely consistent, the Latin is a diverse .operation has been generally welcomed the oxygen one of the main. .</ P> <P> order to meet the requirements of different members, Chen coaches will be divided into three stages of basic steps to teach you: the initial stage of mainly basic step and slow music, which not only learn, but also caused .interest in many Latin aerobics for beginners; intermediate stage of movement difficulty be strengthened, so that, members would not feel the boring aerobics, can understand more freshness; advanced stage is the climax of all courses .part of the exercise will increase to the maximum weight loss at this time also the best, so the coach asked Chen to thin shaping all members must adhere to dance through climax Caixing. .</ P> <P> we say "Happy Latin aerobics," because in this operation were added for a jive and rumba, jive to the whole operation a lot more rugged, fierce dance posture, Lombardy .Dance in the high jump and exaggerated the impact of posture dance aerobics adding to more happiness. .</ P> <P> Rumba dance over, the members to relax the hip and leg ligaments stretching exercises in this fun fitness activities to draw a satisfactory conclusion. .</ P> <P align=right> Editor: Peng Daojing </ P>.

There is training can increase lung capacity yangcao

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.

(Practice editing: Zhang yiming)

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Wonderful ankle exercise a long healthy life so simple

It is said, Jiangsu Suqian city old Mr. retired Yao, 98 years old this year.

His ears are not deaf, blind, and normal blood pressure. His way is the daily rotation of the ankle, sooner or later all done once it has been maintained for more than 50 years. Why active ankle health significance so big?

Originally, the human lower body the blood circulation of unimpeded on systemic circulation of qi and blood.

The ankle is about the importance of blood flows through the foot, if soft elastic ankles, then back to the heart of the venous blood can successfully passed the ankle; if ankle stiffness, aging, then back to the heart and blood would be static in the ankle, near normal blood circulation is affected. Therefore, gymnastics or massage, ankles remain soft and flexible, on human health and beneficial. Here are some activities to the specific method: ankles

• Upper and lower activity portion of the sat or bed and one with the other foot slightly stretched.

With respiratory movements active ankle and foot, breathe in the foot to rebound, exhale the foot to push, respiratory rate should not be too fast feet all done 100 times.

● Rotary ankle will left leg bent to the right of the left ankle on the lap.

Fixed left ankles with his left hand, hold the left foot, Rotate clockwise active ankle, 10 times the counterclockwise direction. Then change to the side.

• Stretch your ankle by kneeling position, hip sit in the lower leg, upper body slowly backwards to try to straighten the ankle front-end, maintain this posture for about 1 minute.

• Reinforce ankle two foot front 1/3, 2/3 left vacant after the stand on tiptoe, then down, repeated 10 times; you can also use the heel, two foot lift, then down, repeated 10 times.

The above actions as long as every day, on a regular basis, will be able to benefit.

(Practice editing: Liu Haibo)

Aerobic exercises never outdated old love

An inventory of the basic equipment

Jacket: General Gym is very warm, and therefore they will own package dressed, they can wear shangchun Amoi listing of short-sleeved t-shirt or cute little vest.

In short, the principle of a relaxed casual, but must sweat permeable.

Because of the movement for a long time yangcao, physical activity and a large, easy sweating, if you wear too thick, but easy to catch a cold.

The following attire: yangcao on clothing demand is not high, so comfortable.

Low waist titun casual trousers while showing the graceful curves, but very test build. And a detail-rich, color powder in pants more attractive and eye, if able to coat phase contrast that's even better.

Sports shoes: jump drills, due to the amount of exercise is very large, so the earthquake of shoes is important, it is best to choose multifunctional sports shoes, the shoes in front of the Palm and the Palm has after a cushion to slow down the jumping on impact.

Otherwise the impact on foot to Ischia and the spine Department, is likely to cause serious problems, not problems summary shoes underestimated.

Fitness shoes should have thicker cushioning, shoes are too soft, you can use half-height drum, to protect the ankle.

Sport package: Compact sport package to fit your mobile phone, keys, skin care, and so on, and the movement of oversize packages not only keep up with fashion, the suits, towel clean sweep.

Sports towel: soft, lightweight cotton sport towel is essential, it can spoil your skin properly, you can avoid the common cold.

Apron: small apron not only to help us take care of your hair, don't let them block your own eyes, also has the ability to absorb sweat, so that my image more perfect.

Edit a reminder:

1. gradual.

Initially, should take steps to move the body and limbs have sufficient time to adapt. Start do not be too long time to 10 minutes.

2. the exercise, to yangcao timely replacement of sweaty clothes.

Avoid cold, especially in the air conditioning room campaign should do some stretching further shower.

3. often do have exercisers, to keep an eye on their own feet, often clipped toenails.

More sport sweating, sweat in toes in easily let germs, so should always keep your feet dry skin.

4. jump exercises have to wear comfortable cap Rally Sport bra.

5. the period jump drills, exercise should not be too large.

6. no exercise habits of women during pregnancy, it is not advisable to begin to do exercises.

Even with the female body building training base, during this period is also a need to consult your doctor to decide whether to continue to exercise training.

Aerobic oxygen-PK

Yangcao: are aerobic metabolism State exercise by movements to consume the body fat, weight loss goals.

The long campaign to heart (blood circulatory system), Lung (respiratory) sufficiently effective stimulation and increase in heart, lung, and allowing all body tissues and organs get good oxygen and nutrient supply, maintain optimal function.

Anaerobic exercise, although it can enhance human muscle and explosive force, but because they cannot effectively stimulate the heart, lung, and their fitness weight loss results as aerobic exercise.

Results: yangcao is better.

How long will it take aerobic exercise?

Greater than 15 minutes, the best is 30-60 minutes.

The longer the burning of fat, the more; of course time to their own physical power allows the premise.

Suitable for groups: all full fitness enthusiastic ladies.

There are already as popular yangcao universal acceptance, from teenage girls to forties women are "crazy" head over heels in love with this campaign, they use it to self.

(Practice editing: Liu Haibo)

Pilates strengthens your muscles

Many people in their daily lives are tasted back pain suffered, mainly because of bad posture and muscle weakness.

Through Pilates training, not only to strengthen deep muscle and increase flexibility, but also to help back pain, neck pain or muscle strain injury to ease the pain.

In addition, Pilates training can prevent injuries and correction of the body.

Most spinal injuries in addition to the wrong position, the vertical transverse abdominis muscles and spinal muscular weakness is one of the reasons, because the two groups of muscles is to maintain the stability of the spine and maintain good posture.

In addition, leg muscles were injured, hamstring flexibility not buttocks muscles and soft is one of the factors.

Here's a Pilates movements belong to advanced muscle strengthening actions called "Advanced push-up", can strengthen the upper limb muscles, including the chest and upper back muscles and transversalis muscle while improving hamstring flexibility.

Step one: two feet apart, with hip width stand, breathe in the tightening of the abdominal muscles, then exhale forward flexion body, relax your shoulders and arms.

Step 2: bend forward, Twin Palms, placed in front of the toes.

Step three: suction, hands forward walk, keep the abdominal muscles tighten, arms straight (but not hyper-extension) and the head and torso, leg line also straighten (without Hyper-extension).

Step 4: moving forward with both hands until double Pocket just below the shoulders.

From the side view, head, shoulders, buttocks and legs into a straight line, while the arm straight.

Step five: breath, and then drop the flexor arm, upper body until the whole body in the horizontal plane, then breathe in the arm straight.

Repeat 5 times, then exhale upward bending of the inspiratory hands back go back to the start position.

(Practice editing: what Chris)