Many people try to lose weight for a long time but the effect is not satisfactory, or can not insist, choose to use aerobic exercise is the best way to lose weight.
Dumbbell This fitness equipment, whether at home or in school, or in the office, can exercise anytime, anywhere.
Balance tree
Dumbbell balance tree type: the left leg on the inside of the right leg, knees open as far as possible · eyes look forward to stare at the point right hand palm up dumbbell. Left palm inward! Tighten the abdomen and buttocks and thigh muscles · body Keep straight! Maintain a steady breath! Change after breathing for the other side.
Standing in the mountain
Dumbbell magic chair: to mountain standing, elongated inhale, exhale when the body slightly down, knees, upper body to maintain integrity, buttocks, abdominal muscles tightened, shoulders relaxed, his arms hanging naturally, palm inward, grip Keep the shoulder stiff, correct any minor deformities in the buttocks, and fully expand the chest.
Bow single arm
The right hand to take a dumbbell, standing, feet apart, left foot before the right foot, feet 2 feet away from the left leg bent, and the left arm on the left leg; from the buttocks began to lean forward until the upper half of the body And the ground is at a 45 degree angle (if necessary, you can hold a chair.) The right arm naturally sagging, and the right shoulder into a line, palm inward. Head, neck, spine and buttocks to keep the line as much as possible to the scapula Close; and then shrink the back muscles, right arm bent, up and down movement. Even the arm, the left arm to do the same action to complete once.
Front tilting arm
Legs separated, shoulder width, waist back to maintain a straight state, upper body forward, as far as possible with the ground parallel, his hands clenched dumbbell, back on the sides of the body, arms clamping the body, elbow Straight, keep 3 seconds, complete 3 groups, each group 15. Action self-test: elbow straight when the upper arm and the ground as far as possible to keep parallel, the shoulder remains intact.
Leaning over the birds
Kneel on the ground, the thighs and calves were 90 degrees. Leaning forward tilted forward, back to keep straight back, arms clenched dumbbells, arms open as birds, and the shoulder to keep in the same line, arms and elbow Keep 90 degrees. Hands slowly put down, and then slowly lift, so as one. Complete 4 groups, each group 15. Action self-test: This action is not by the arm of the muscle force, but the back of the shoulder muscles To be done.
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