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Reprinted from alumni of the user at 09:43 on July 27, 2010 Reading (loading. ..) Comments (2) Category: Personal Diary


by chin: is the rise! Must make awkward upward, feeling his chin and neck tightened, and then lay down for 5 seconds, do 20 to 40 the next day. Week will see the results.

medial upper arm: two small dumbbells (available mineral water instead), in the hand, raised his arm and upper arm close to the ear, and then toggle , and then straight arm. This is it. 3 sets per day, a group of 15.

cut back:
1. to prepare two dumbbells, standing posture, his arms drooping naturally, holding the dumbbell, arm back to deal with the things movement, the dumbbell side of the chest mentioned. A group of 15, 3 sets per day.
2 .. standing, his arms drooping naturally, palm of the hand holding the dumbbell back, back lift. Do this action to keep the arm is straight. A group of 15, 3 sets per day.
these two actions can exercise to the back, but more difficult to cut back fat, the general movement to this area is difficult to fully exercise,nike air force one low, MM need to persist for some time.

the upper abdomen:
on the abdomen is the part of the stomach. The easiest way is to sit within. Note that not sit from the If you do this exercise while sitting up, not good for your spine, and do not put his hand behind the time, his hands held onto the ears on it, or of the cervical spine injury. Do at least 3 groups per day, a group of 20.

lower abdomen:
is the Lying down, legs straight, feet together, slowly lift, and body into a 90-degree angle, then slowly down. This action will make them tired, but can reduce the front side of the fleshy thigh. Do at least 2 groups per day, a group of 15.

reducing the waist on both sides:
1. one is shaking hula hoop (aerobic exercise for 30 minutes to begin consumption of fat, so exercise at least 30 minutes),nike air force one, after a week obviously feel the muscles tightening on both sides.
2. standing, feet slightly wider than shoulder width apart, arms stretched flat, the body was And then bending the waist with his left hand to touch the left ankle, then stand up straight, for the right. Do it will feel the muscles on both sides of the waist has stretched feeling. All about a group of about a day to do 30.
Less hip: lying on the bed, legs straight, do take water swimming action, alternating legs lifted up, slower movements, hip not to leave bed. Click once on each side, a group of under 15 a day to do 3 to 4 groups.

Less hip: side kick. Standing, left leg lifted to the side, keeping the knees toward the front. Slowly lift to the highest position you can afford, and then slowly down. Under the side of a group of 15, daily 2 to 3 groups.

Less thigh:
1, inner thighs: do squat exercise. Standing,nike air force one high, feet shoulder width apart,air force 1 high, toes out, the number of 1234 slowly squat, Dundao and parallel to the floor sincerity. Number 5678 and then slowly stand up. Do not squat lift when the heel, must fall on the floor, and be slow. Do 15 each day, doing 3 to 4 groups.
2, front thigh: ibid. Because this action can exercise to the front thigh muscles.
3, back of the thigh: stand. After the kick to do the action. When the action should be slow. An eight-beat as one, each doing 15 a day, 3 to 4 groups. Flexibility of each person's body is different not Taimian Jiang himself, so as not to strain muscles.

reduce the legs: how much fat leg test is simple, relaxed leg with your fingers to pinch the site of a small calf,air force one low nike, can easily lift and fat layer to explain your legs are fat-based, requiring less ~ If the fat layer by a thin,nike air force 1, light leg muscle becomes thick, it is the muscle type.
1, fat-type: The most effective way to tiptoe, a group of under 20, do 4 per day. Essentials is action to slow, hips do not tilt. Tiptoe around 3 seconds after the stop. Done after exercise, remember to gently shake parts of the calf muscles to relax.
2, muscle type: it is very difficult to cut up, for the muscle-type MM, can only suggest not to do a great leg strength exercise, high-heeled shoes and want, to avoid too much tension in the muscles become more thick.

well, exercise, exercise when you are going to feel the site has not in motion, such as exercise thigh, you have to squat at the same time to feel your thigh muscles are not tightened, after exercise, this site has done is not sour. If so, that you have to this part of the exercise, if not to state your position not to make their own adjustments.


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