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, the amount of exercise to master the medium intensity, the number of young people after pulse per minute not exceeding 150 times per minute, aged not more than 110 times. Exercise should not occur dizziness, nausea, vomiting, pallor and other symptoms. Muscle soreness after exercise, sleep, appetite normally. If there is a poor appetite, headache, insomnia and other symptoms that indicate excessive exercise.
5. after release. Relaxing activities also called finishing activities after the end of each campaign or do some intermittent motion, walking, jogging, take a deep breath, slow, the heart, breathing, blood pressure, and so on, as soon as possible from the campaign status back to normal.
6, persevere. Physical exercise must persist as one would like to master, do not want to do, thanks to practise stop counterproductive for weight loss and health. Children, parents should supervise and lead by example and practice.
7, 20 minutes to remember: your brain takes about 20 minutes to confirm that you have already eaten. The response of the meal, long time. If you eat too fast, you always will be “out”. Should try to drink some soup, and on it, you may not “gobble.”
8, go out for a walk with a friend. Walking can consume the body absorbs heat, lower your blood pressure and heart rate, when you’re tired, you can make your pick up when you are upset or angry when you gradually calmed down, at the same time can also allow your friends with nature and more. Walking should be wearing a high-quality sport shoes and maintain proper posture: the eyes look ahead, shoufu, hip, straight back, do not bow down at his feet.
9, usually to climb the stairs instead of the elevator, so not only can “burn” the body heat, and can also enhance heart function and prolong life.
10 in the morning or in the evening go home near to climbing exercise. You enjoy the beautiful Sunrise, sunset, at the same time, the body heat has quietly disappeared.
11, bike to work whenever possible. If you work too far from home, take a bus to the distance units are too close, the rest of the paragraph is to ride a bike or on foot.
12, the housework as fun to do aerobic exercise, it consumes energy sufficient to make you sit up and take notice, drag 1 hours floor can consume 250 – 400 calories; ironing clothes, 205 calories; bed, 210-240 calories; washing, 160 calories.
13, appropriate dress code may seem to be wearing thinner: there is a long straight or diagonal stripe clothing, V-shaped neckline and long, narrow tip collar can also produce some visual effects “weight loss”, the color of the garment should be deeper in some of cold tones, fabrics and patterns should be smooth and some relatively small.health supplements
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14, wearing clothing should have a strong attraction. A glance at the envy of others can make you confident enough to maintain size and power of slim.
15, for weight loss may occur during setbacks have prepared and to find ways to overcome them. You will often encounter problems and obstacles that manifest lists and write out when they occur in your response. Often have a positive effect of self talk. When you encounter a pushed beyond its control, should tell myself that you do and should be continued. No matter how hard you try you cannot learn everything in life, so when you temporarily hurt not just criticism of himself.
16, others of your weight loss results, so that you’ll win the respect of others and gain widespread support. In addition, to keep other people tell their own results can make your dreams come true every day.
17. do not constantly weigh again. Because every day stay in the body of water for 1-4 points, not muscles, and also greater than the weight of fat, so the daily weighing weight can make you lose confidence. On the other hand, attention should be frequently dress still fit, so you can continue to see their progress and keep enough power
18. do not consider themselves through physical exercise will eat into the body of all calories are consumed. You cannot and should not be done. In order to make this clear in the weight of each day you can eat as much food you should eat daily record entering the body heat and movement. It should be remembered that in any case, your daily intake of calories should not less than 1200 calories.

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Postpartum Fitness-Aerobic exercise to help you release the enchanting youthful vitality want to portray, aerobic exercise to help you release the enchanting youthful vitality!, aerobic exercise of magic!
What is aerobic exercise?
Understanding of aerobic exercise and a good friend of aerobic exercise, of course, you’ll get to know some of its charm! aerobic exercise, known as aerobic exercise, means to provide energy aerobic metabolism, is characterized by low strength, pace, without interruption, lasted for a long time. This movement can increase the body’s oxygen inhalation, transport and use, to improve the body’s oxygen consumption, improvement in the respiratory and cardiovascular function.
Tread lightly, a brisk walk, jogging, running, hiking, boating, cycling and other outdoor sports, and various music accompaniment of aerobic fitness, or using some sports equipment, including rowing machine, treadmill, or place the bicycle is 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 interesting will be the driving force you to persevere!
A classic of aerobic exercise
Well, it’s on aerobic exercise students out of environmental health health department health nutrition health risk assessment health plans health education health policy health supplements health coverage gov healthfavor, and to discover its heavenly 5 major benefit, an absolute order Mommy who willingly become “aerobic” fans!
1. health express
Aerobic exercise makes muscles get higher than usual ten times more oxygen, thereby promoting metabolism, reduces the body’s carcinogenic factor and virulence factors, increasing vitality, relieving stress and relax. Most suitable for the mummy of a busy woman.
2, postponed aging
Significantly improve the brain and heart-lung system function, so that the nervous system to keep well, and makes the body anti-ageing substance in quantitative increase in deferred muscles, heart and other organs and physiological functions of aging and degradation.
3. burn the fat
Readily and easily stick of aerobic exercise, can help the body is in a State of “oxygen”, thus truly burning 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, NAO pick-me-up
Aerobic exercise is brain workers felt, when fatigued brain, Outdoor jogging, you can make functional recovery of the brain to 58%, but if you do not choose to take medicine to do exercise, brain function will only return to 40-50%.
5, quick lift
Aerobic exercise is actively restore the physical fitness of the shortcut, in a very tired if to join an exciting health group fitness exercise, will let you restore full emotion emotional relaxation.

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The benefits of day climbing stairs three ladder fitness method efficient burn down stairs exercise much
Journalists in “international health nutrition Conference” held in conjunction with the exhibition of healthy nutrition, many people found on the physical fitness assessment online for free. A 30-year-old white-collar workers complained: “I have been engaged in the IT industry, every day to work overtime to 10 p.m., even if every year to run a piece of fitness, the card, but the year round at some times. ”
However, staff gave another fact that everyday physical activity can also be reached motion effect. Staff will be a weight of 150 pounds of males after entering the data targets, the use of every day computer boarding stairs method of daily walking up and down the stairs of the 20 minutes, the computer immediately calculated its energy consumption 202.25 kilocalories.
Shanghai Institute of Assistant to the President, Professor Chen Pei Jie said: “in General, the daily fitness activities in the energy consumption of approximately 200 kcal, can produce for better health effects, such as the gym, but just climb the stairs to onset. ”
MOP the floor dance fitness better
To exercise 3 times a week, every 30 minutes, every time at medium intensity calculation of nationalenvironmental health health department health nutrition health risk assessment health plans health education health policy health supplements health coverage gov health population “sports” statistical standards survey, the city 35 to 39-year-old males, the proportion of the population “,” sports is only 10 per cent; in women aged 40 years before, the “people” only 7%; However, in 50 years old, the proportion of the population of “sports” as high as 45%.
Exercise is not strenuous exercise on the gym
Many young people believe that exercise is strenuous exercise on the gym, in fact, this is a misunderstanding. Professor Chen Pei Jie pointed out that, in the United States, members of the public to walk on the supermarket shopping, a bike, car park, 1 km, distance from the company: the company, elevators, stairs, etc. are considered the most basic “life sports”, the daily lives of the most common tasks, but also is good exercise.
Press in on the “physical” online discovery, sweeping the floor, housework can be converted into a daily sports content to calculate daily physical activity standards. In addition, the same is sweeping the floor, drag-and-cement or stone floor than the drag-and-wood floor more laborious, consumption of energy. In addition, dance, play more mulanquan is integrated into the life of sports activities, not only fun, but the effect is good. Depending on the network test, is also a dance, dance tempo dance rhythm than jump slow dance better cardio; men in dance, the consumption of energy is bigger.
With its old to “fill exercise” now more exercise
This reporter has learned that, at present, chronic diseases have become the main cause of death and rural residents, in urban and rural areas, the proportion of chronic disease deaths have reached 85.3 79.5 percent. From the Ministry of health data show that China has approximately 3 billion people are overweight, obesity, 30 years old the “beer belly”, etc. Meals are not reasonable, inadequate physical activity are caused by a variety of risk factors for chronic diseases. In addition, the number of health in China accounted for 70% of the country’s population.
Professor Chen Pei Jie, to old age and then to make up the “training course”, it would be better to take more exercise when he was young. The public may, in accordance with the online fitness test to calculate whether daily physical activity standards. Who are overweight or obese, it should also be appropriate to increase the amount of exercise each day to consume more than 400 kcal of calories; weight standards, daily fitness consumption remained at approximately 200 kcal; if excessive eating, you should then consumption due to excess dietary and increase of thermal energy.
The “classic” home gym project
Shanghai Institute of Sports Science Institute postdoctoral zhangchunhua Professor advocates the concept of “home gym”. People watch TV advertising clearance, do some limb; get up, go and do some exercise in the bed; balcony with grab poles, do some stretching, leg press campaign; your own car wash, wax; for children baby, a game, etc.
Three ladder fitness method efficient burn
Intermittent ladder method
The Act applies to beginners and body fat.
Practice, the trainer can climb stairs, 3 minutes for the interval of three minutes. Then climb stairs, and then 3 minutes rest for 3 minutes. After the time the ladder was gradually extended to a maximum each time does not exceed 20 minutes, after a long time to exercise, increasing to 2 a day. A one month test to check the weight and exercise.
Circular ladder method
The Act applies to the floor, exercise less obesity training.
Obesity can be found up and down a flight of stairs, practicing, and also training method is based on the principle of gradual and orderly progress, first by a short ladder to exercise longer periods on the ladder of exercise. Living in a building, if the floor is not too high, elevators, staircases, do not have their own den dedicated time to exercise, you can achieve weight loss goal.
The boarding stairs method
The Act and backward walking exercise of reason.
The Act prior to the second method of exercise for a period of time, there are certain basic and some of the lighter weight of obese patients. Its practicing law, walking on the back staircase handrails, stairs, slowly upward climb ladder, each in the first step, stop for a while and then got on stage. For obese patients. To suffer from high blood pressure, heart disease and other chronic diseases taking obesity; feeble patients are advised not to use.

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Every day, give Teng chiao permanently display aging saying: “every day life, give Teng chiao, do not display aging,” this is a medical basis.
First of all, the hand is very rich in Meridian points. Research has shown that slap hands not only jiannaoyizhi, enhance memory, dispel fatigue, improves mental ability, but also as an adjunctive treatment for neuritis, hand numbness spasm, hypertension, cerebral thrombosis sequelae, insomnia, arthritis of the hand, upper extremity, constipation, climacteric syndrome, and other common diseases, and cancer.
Secondly, the feet are considered to be one of “the second heart”, there are dozens and viscera or organ reflex zones correspond, and distribution of a large number of nerve endings, therefore, often juggling Teng chiao, not only helps to lower blood circulation, and also regulating neural activity, anti-aging, feet, legs and head relaxed comfort and improved dizziness, headache, increased memory effect.
Instituteof medioine Geriatric Center Li hua Professor suggested that give you relax, two hands give relative, softness, action should be slow, concatenate 20-30 times. Walking, health blog environmental health health department health nutrition health risk assessment health plans health education health policy health supplements health coverage gov health health link health media health info centra health health clubs health and fitnesssitting, and lying position can be. When walking, mitigation actions, walking push; sitting position, lift the left foot forward slowly straighten, toe up, when you want to straighten, heel slightly push forward push out; in the flat position kick help promote blood circulation, first check the foot movement, then the calf will be tight, and then do a straight leg movements, then there will be aching soles, performing two or three minutes.
Chinese traditional medicine 12 Meridian theory that hands and organs are linked to each other and collaterals, and at the end of the Palm and fingers and hands of Meridian, there are many sensitive point-point distribution.
We all know: “communion” and “brain and fingers with heart”. Medical experts opponent, brain research reveals relationships: slap hands not only enhances memory jiannaoyizhi, dispel fatigue, improve thinking ability, you can also treat neuritis, hand numbness spasm, hypertension, cerebral thrombosis sequelae, insomnia, arthritis of the hand, upper extremity, constipation, climacteric syndrome, and other common diseases, and cancer.
Then, for a portion of the term, which has innumerable nerve terminals connected to the brain, the soles of the feet there are 63 and viscera or organ reflex zones correspond, Teng chiao enables foot, leg, and brain felt comfortable with Lumosity. Medical science has put the foot is called “the second heart,” systolic arterial blood by conveying to the whole body, venous blood by muscles squeeze back to the heart, muscles and 60% for legs and feet do not kick the blood circulation is affected, and can easily cause of coronary heart disease, etc.
Often Teng chiao on human physiological functions of the system has a very significant role in promoting. First of all, you can adjust the neural activity, educational enhancement, anti-aging. Secondly, the muscle relaxant rhythm helps lower limb venous return of blood and lymph, thus eliminating the lower congestion, lower extremity numbness, chills, and swollen. Then, increase the gastrointestinal motility and emptying, stimulating the appetite. Also, improvements in the kidney area blood circulation, increase in renal blood flow, resulting in improved renal function.
In short, give, Teng chiao on physique, helps prolong does have significant value. We especially in older persons, may often use the cheapest and most do not have an bias, anytime for self fitness method. Specific use, you should be aware of: give, relaxation naturally stand, relax, clears, two hands, give the action should be slow to moderately hard to give back the Palm expansion heat should concatenate 30 time again. Teng chiao, walking, sitting can be. Walking distance from the ground when the foot is not too high, while walking back, feet, the action should not be too fast; sitting posture, lift the left foot forward slowly straighten, toe up, when you want to straighten, heel slightly push forward push out, continuous 20 time once the right foot, then do 20 times over. Give and Teng chiao can do daily 3-5 times.
Rows of persistent, long since settled. Believe that as long as your perseverance, persistence and will be of benefit, big see effect, the God of longevity will favor to you, the life of the spring will be long and you go, you set the flower of life, opening, sweet, vibrant …

Continue reading Every day, give Teng chiao permanently display aging saying: “every day life, give Teng chiao, do not display aging,” this is a medical basis.

3 times per week to sit up with improved Edition
3 times per week to sit up, modified version of a look that easy fitness.
Myth 1: sit-up is tempered and the best methods of abdominal muscles
Reality: the shoulders back pain, tummy still.
We have always been regarded as firm and to obtain a flat abdomen at the home of the “baby”, but have not been able to sit up in the USA look at fitness institution “the most effective method of abdominal fitness fitness” list. The reason is simple, when we sit up action is often not in place, usually on the back and shoulders make enough effort and abdominal had not been true temper.
In the 13 abdominal fitness results by completely after the evaluation, the experts found the most effective method of the top 3, they identify as: machine (bike fitness) exercises; ship bench (at a 30 degree angle bench, you can lie down in the above, the legs raised and stick to a few seconds, a strong abdominal muscles) practice; how to practice.
Sit-up-improved version: fitness coach believes that if we want to sit up play better results, you can try to make the following changes – only 10 minute time to sit up, in the upper part at a 45-degree angle of Hold’em 5 seconds, this result compared to 1 minute to 60 time is much better!
Myth 2: everyday to toughen the ability to reach the abdomen firming of the abdomen
Reality: time to get rid of the counterattack.
Other parts of the abdomen and build muscle formation process is completely identical, but also need some time to create. Due to the intensity of the exercise is completed, the muscle tissue of the conversion of cell morphology is, of course, but not yet complete, usually within 48 hours after the ability to complete the reconstruction of the “muscle”. Every day is a refinement of the abdomen will promote fat burning, but not to the formation of the abdominal muscles, allowing time to relax once the temper, dewlap will immediately initiate counterattacking, “everything not wasted?
Accurate exercise frequency: 1 week 3 times.

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Yoga eliminate tired soreness
For students and office workers, lying on the table before the day fixed is used. Over time, spine deformation, oppression back muscles, back pain naturally. Yoga relieves muscle tension, the most effective.
Recommendation 4, daily 1-minute, stick to alleviate back pain.
Yoga-the first type iceberg 1. upper body straight, legs crossed and sit down. 2. breathe in three seconds, while at the same time to straighten your arms, hands up, lift from the side, direct access to the head. 3. exhale for three seconds, the upper body 90 degrees to the right breath after 6 seconds. Then breathe in 3 seconds, thus go back into place. 4. breath for two seconds, down from the top drop arm to your side. This action enables the entire spine are stretched and relaxed muscles. Note: there is a serious heart problem people cannot do this action.
Yoga second-hand lifting-1. legs merge separate standing, or half a foot wide, hands to the body, relax the body in the front of the cross. 2. breathe in three seconds back lift arm, keeping hands folded. Head slightly backwards, looking up, stop six seconds. 3. expand high-arm and shoulder,department of health and human services stop six seconds. 4. breathe in three seconds back hands folded back posture, stop for three seconds. 5. breath three seconds to lay down their arms back to starting position. Repeat five times. This action eliminates the shoulders and upper back jiangyinggan.
Yoga third-Hare-1. leg and thigh into 90 degrees to the upper body upright sitting, kneeling down, while the suction lift his arms high up and then forward stooped, hip, arms and keep the head and trunk line until the hand can reach the ground, and forehead. 2. after a few seconds, the forehead-and keep it for a few minutes. 3. and then slowly inhale, straight, restore to the starting position. This action can stretch back muscles, the spine and joint, spine, thereby reducing its space.
Yoga stretches for the fourth-Cat-1. leg and thigh into a 90-degree bend at the waist front bow after parallel, perpendicular to the ground with his hands enough, after a hand up and straighten, shoulder height. 2. suction up gained ground as far as possible, straight spine. 3. try to fully Dilated abdominal, inhale the air inhaled enough, hold your breath 6 seconds. 4. breath, bow, the bow up, stretch the spine from the body, maintain six seconds. This position helps to increase the flexibility of the neck and spine. Four-day hold on to this type of yoga, you will be able to get rid of the pain, try it!

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The best time to exercise to lose weight
“Weight loss” almost everyone, especially girls, regardless of weight, there is a common experience, a fat man, if there has been no change in lifestyle, diet and exercise, how it is very difficult to lose weight successfully, even if weight training camp like the devil, hard thin down, however, as soon as you relax, weight quickly recovered, even more important as the original weight. As no overweight people to lose weight, it may be more difficult, because, in the absence of excessive body weight, lean tissue, energy is also maintained at every physiological activity and consumption of calories. When human activity consumes most of the calories in the body will be burning carbohydrates, home health aidsugars, will turn to fat and protein, and protein and fat are not easy to be used as fuel for the body heat. Does not meet the standard for overweight people, because the body fat percentage is not high, weight loss, of course, is not easy, but also may cause underweight.
Do a little exercise before dinner:
Most people eat dinner will compare the big point to comfort 1 to hard; plus lunch and dinner is often separated by long periods of time, at the instigation of the hunger, would eat more. After dinner, the majority of people would sit and watch TV, read the results of the bath bed? eat something in the low energy consumption, physical activity, almost all transformed into weight stored up, so, not getting fat!
Here I suggest you come home from work, the first thing is to do a bit of moderate exercise and eat, so you can adjust the appetite. If you are on the bus, can also be a station or stop, and then the way to go, to walk home so as to achieve the goal of moderate exercise.
Before doing any exercise is better?
Monitoring the pulse of the highest number of about 70 percent, ten to fifteen minutes. “Hurry up” is the best dunk.
To avoid blood sugar before movement is too low will cause syncope, half day afternoon must have some Dim sum (about 150 calories control to 250 kcal).
Before you can accelerate the weight loss exercise
Why sleep before exercise can produce good results? this is because the movement of the combustion heat generated, will not end immediately to restore movement to not exercise calories consumption. In General, the sport after a few hours of heat consumption than not before several per hour to dozens of card card. Just think, if you eat dinner after a two-hour exercise 30 minutes, and then a bath, then go to bed, then even if it is sleeping, it continues to lose weight, Wow! this is a wonderful thing!

Continue reading The best time to exercise to lose weight
“Weight loss” almost everyone, especially girls, regardless of weight, there is a common experience, a fat man, if there has been no change in lifestyle, diet and exercise, how it is very difficult to lose weight successfully, even if weight training camp like the devil, hard thin down, however, as soon as you relax, weight quickly recovered, even more important as the original weight. As no overweight people to lose weight, it may be more difficult, because, in the absence of excessive body weight, lean tissue, energy is also maintained at every physiological activity and consumption of calories. When human activity consumes most of the calories in the body will be burning carbohydrates, home health aidsugars, will turn to fat and protein, and protein and fat are not easy to be used as fuel for the body heat. Does not meet the standard for overweight people, because the body fat percentage is not high, weight loss, of course, is not easy, but also may cause underweight.
Do a little exercise before dinner:
Most people eat dinner will compare the big point to comfort 1 to hard; plus lunch and dinner is often separated by long periods of time, at the instigation of the hunger, would eat more. After dinner, the majority of people would sit and watch TV, read the results of the bath bed? eat something in the low energy consumption, physical activity, almost all transformed into weight stored up, so, not getting fat!
Here I suggest you come home from work, the first thing is to do a bit of moderate exercise and eat, so you can adjust the appetite. If you are on the bus, can also be a station or stop, and then the way to go, to walk home so as to achieve the goal of moderate exercise.
Before doing any exercise is better?
Monitoring the pulse of the highest number of about 70 percent, ten to fifteen minutes. “Hurry up” is the best dunk.
To avoid blood sugar before movement is too low will cause syncope, half day afternoon must have some Dim sum (about 150 calories control to 250 kcal).
Before you can accelerate the weight loss exercise
Why sleep before exercise can produce good results? this is because the movement of the combustion heat generated, will not end immediately to restore movement to not exercise calories consumption. In General, the sport after a few hours of heat consumption than not before several per hour to dozens of card card. Just think, if you eat dinner after a two-hour exercise 30 minutes, and then a bath, then go to bed, then even if it is sleeping, it continues to lose weight, Wow! this is a wonderful thing!

Sedentary computer how fitness in front of the
Nowadays, online Office already was in the majority of people work patterns. Of course every day to work on workers not to the time of the flight, but the figure had suffered muscle soreness, is simply too invested in, their own unnoticeable. Therefore, I recommend to my friends a quick easy calisthenics, want to see all preferences.
1, slowly forward nodded, try to keep the lower jaw is close to the chest, the back muscles stretch as far as possible, and then slowly looked, until the throat muscles are tight. This action is repeated five times.
2, soft and strong right rotation head, shoulder fixed. Look behind one of the goals, adhere to the back after 5 seconds. Then take a left turn, stick to 5 seconds. This action is repeated five times. (Attention: do not rotate too quickly, and prevent injury and neck muscle or Vertigo).
3, arm will alleviate movement: shoulder crossover press hands, gently moving the elbow-high, so that the arm around the shoulder rotation, each group of 20 times, doing the 3 group. This is to prevent too much acid arising out of the arm.
4. shoufu movement: the knees, shoulder width apart, back straight Chair, compress the abdominal muscles, leading to the shoulders, back, waist and rugged circular arcs. Beware the abdominal muscles tighten when aspirated exhale, relax time. To do this set of 3 groups of 5 times.
5. relaxation exercise: legs will be back in a comfortable office chairs, slowly straighten the knees, raise the legs, you will feel the thigh muscle stripping on either side of the force, upholding the 15i times, there will be a very relaxing feel. This set of actions you can alternate between the two legs.
6 feet of Ballet exercise: legs and Qi, sit, a portion of the separate ground, lift heels as far as possible, is a ballet, the foot high flexibility. This set of actions, as long as you think happy. This exercise helps speed up the feet of the blood circulation, relieves muscle tension leg.

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Siesta Office fitness 8 movements
Want to lose weight by OL can take advantage of the noon break activities, we recommend such a set of exercises-1. legs-cite: back, legs raised rectangular, knees slightly bent, and the muscles to relax. Fast 100-180 (daily increased-by-case basis).
2. the pedaling motion: do push the bike back. Kick faster, start doing 40 times, gradually increased to 150 time every time.
3. the legs move: lie on your back, elbow, down, right leg bent, moved to the left thigh, flip, knees touch, then change legs. Each leg to do 10-20 times a day to increase the time.
4. the body slowly go: sat on the ground with his hands feet apart, hands reach left turn, go over 10-15 times. Fully supine, muscle relaxation, the entire repeat 3-5 times daily.
5. the buttocks “walking”: straighten legs and hands raised to the instep and looked up, walking on the same side, forward motion 5-10 meters. Twice a day, by increasing the distance.
6. side bent: one foot on the Chair, at the same time to bend over opposite, head touch foot, 10-15 times. Then change to increase daily.
7. lying on the right side:, right leg slightly bent left leg straight, left right knee and left leg stretched out still. Number 2, side, left leg lift. So practice 5 — 12 times, and then change the left lying, daily.
8. touch knees: stand with his hands behind and hard pull down, and upper body leaning forward with your right knee to the left elbow contacting, repeatedly doing 10-15 times. Then change direction, increasing daily.

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Office of simple fitness, keeping the standard build Urban women because of the lifestyle and the busy work, it is easy to forget to exercise, in fact, usually a few simple exercises that can shape your elegant figure, of course, it is more important to get healthy.
Beautiful arm
Sit in a Chair, two-foot rope, rope ends with both hands, lift the legs are shaped.
Tip: hips clingto sat back and forwards, backwards leaning back, with the first portion of the pedal cord and appropriate collection of short rope lift leg movement, making it easier to complete.
Taper shank
Left leg forward a small step in the right leg backwards cross, gongbu. Left bracket to the left leg, right bracket to the wall, the upper body forward. The body forward below do stop pushing the rebound after 5 seconds.
Tip: legs started gongbu and push action, adjust to your own comfort, sport will feel leg muscles are stretching feeling.
Health knee
Find an elastic tension better ball. Clip it to the intermediate legs below the knee. Elbows bent inward nature, both flat and the thigh of the strut. By leg strength clamp ball, stop and relax after 5 seconds.
Tip: If you feel difficulty in clamping ball, the ball moves slightly to the inside of the thighs. You can also use the power of the hands of secondary movements.
Soft powder shoulder
Looking for a high back Chair. Sits in the Chair, the back close to the backrest. Right hand after the raise the brain and around his left hand, keeping five seconds for the other side doing the same campaign.
Tip: the action in the head slightly backward, contribute to the effort. Stretch arm, shoulder, until you feel a sense of tension.
Reiki full hands
Hand, left hand in front of the Palm. Hands firmly pushing each other, pause 5 seconds, the exchange of both hands to do the same movement.

Continue reading Office of simple fitness, keeping the standard build Urban women because of the lifestyle and the busy work, it is easy to forget to exercise, in fact, usually a few simple exercises that can shape your elegant figure, of course, it is more important to get healthy.