In order to achieve the best results, these four kinds of exercise every day to do three groups, and each group to last 15 minutes.
Pedaling
Lying on the floor pretend to pedal a bike. The correct action is to press the bottom of the back of the floor, his hands placed in the head after the knee to mention the 45-degree angle, feet do pedal movements, left ankle to touch the right knee, Then use the right ankle to touch the left knee.
Knee movement:
Find a firm chair, sitting on the edge of the chair, knees bent, feet flat on the ground. Tighten the abdomen, the body slightly tilted, the feet lifted a few centimeters from the ground to maintain a stable action, the knee Chest, while the upper body before the song and then restore the feet in situ, repeated.
Chess:
Supine, holding a tennis ball, lifted his hands toward the ceiling, legs straight and close, feet hooked. Tighten the abdomen and buttocks muscles, the shoulders and head lift a few centimeters from the ground to determine the ball is always up red To the roof rather than forward.
Arm sit-ups:
Lie down, knees, feet together around the bed with a towel from the back side of the neck, his hands pull the end of the contraction of the abdomen, shoulder lift, slowly rolled up the back, and then slowly , Almost to the floor to continue to get up, continue to repeat.
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