"Highlights" measurements of the fitness movement law

"Highlights" measurements of the fitness movement law



Women's breasts are too flat, the waist is too thick (over convex abdomen), buttocks slim or hypertrophic relaxation, any errors symmetrical, beautiful, do not meet fitness standards. Introduced a number of benefits are the chest, abdomen bodybuilding methods.

Chest bodybuilding method

Stretching exercise: to stop or sitting position, his arms placed inside the body, Laborers raised on both sides, to head high between the shoulder, then slowly move forward until the stop arms going to collide; After the arms separately, reduction and muscle relaxation. Repeat this 5-8 times slow moving.

Anti-support to come forward: sitting in a chair, his arms on the chair side support. After the upper body through the center of gravity to move the arm, and legs straight, buttocks tight to the premise of the hip, head high, making the body into a straight line for 5 seconds to restore. Note that the natural breathing, arms and body are straight.

Chest exercise: knees, his arms drooping naturally.

Upper body moved back, buttocks sitting on your heels, taking breath. Ping Qu arms chest, back of the hand relative, fingers touch the chest, Han Xiong bow. Then the focus moves forward, very hip, upper body erect, and breathing, arms shoulder lateral flexion (palms, fingers open), head high. Repeated this action.

Prone exercise: front support legs and shoulder separation. Under the pressure of upper body, arms, lateral bending set so that upper arm parallel to the ground, and then inhale, arms straight with a Supporter to the elbow, and head high, reduced to the starting position, exhale. Every time try to repeat several times.

Supine exercise: supine in bed or bench, hands grip dumbbells, Stretch arms, relying on the chest muscle contraction straight arm hold, then relax restore Repeat 20-30 times per minute.

Bed movement: prone on the bed, the chest out of bed, and then lift the upper body, his hands alternately be "the water" position. 10-15 times per minute.

Exercise to lose weight before and after meals is the prime time

Exercise to lose weight before and after meals is the prime time




Best time to lose weight exercise

For people who lose weight. Both seasonal and year to consider the timing of a day, but also consider the actual need. Best exercise to lose weight, preferably arranged in the following three time.

(1) Do not Forget winter seasons. Winter is the golden season of weight loss campaign. Some obese people, one to the winter, regardless of need, there is no targeted blind tonic, leading nutrition, if not necessarily increase the degree of obesity campaign.

(2) on the 1st you in the morning. Morning exercise is also needed by the body heat accumulation of fat oxidation to provide. Because obese people are overweight caused by excessive accumulation of body fat, so weight training this morning, must seize the "golden time."

(3) before eating a meal is a good opportunity

A 30 to 45 minutes before meals and exercise to lose weight

The reasons are: loss of appetite, food intake. Sports, the cerebral cortex of the central and sympathetic in a highly excited state, while food is relatively central, inhibition, inhibited the secretion of digestive gland.

B 30 ~ 45 minutes after meals to lose weight exercise

Digestion and absorption due to weakened reason. Exercise after eating, causing a large number of sympathetic excitement and adrenaline secretion. Muscle acting as the needs of the central nervous system to slow relief, redistribution of blood, muscle expansion of the small arteries, a large number of open capillaries, blood flow to movement organs; the contrary, the gastrointestinal and other digestive organs, blood flow decreased .