Strong local muscle classic action Jiemi

I am often asked: "If I do 100 lunges, my legs you will lose weight?" The answer of course is: no. This is a typical misunderstanding - that the body parts of a continuous exercise long enough, the site will certainly be able to lose weight.

To know when we have reduced fat, fat in the body relatively uniformly reduced. The reduced fat level of each individual is different, including age, genetics, hormones, and how much exercise factors. Or a piece of old road so - do aerobic exercise such as running, swimming, brisk walking, cycling, etc..

However, while "local weight loss" not do the job, but "strong local" but can be done. That is targeted to a specific site can exercise more power. It should be noted: If you have a layer of excess muscle fat, even if made strong local practice, the desired muscle can not be revealed. Therefore, the only feasible way to add aerobic exercise or partial exercise strong.

Today into action! No matter how hard, willing to do is not difficult. Following a strong recommendation of some local action, against the buttocks, abdomen, arm.

1. Buttock support a move to hands to hands and knees, to a light level between the dumbbell on the left knee, and bending his left leg clamp, hook feet. Abdomen and keeping your back flat.

Then shrink the hip muscles, bring left leg to hip level.

Down, repeat 12-15 times proposed to do the same number of times and back to the right leg.

2. Sit empty chair moves his hands shore side, fingers forward, sitting in a chair in front of his chair and buttocks, as if sitting in a chair. Upper body should be straight.

Elbows bent and the DPRK, the body put down, it was like along the wall down. Shoulders relaxed. Back to the starting position and then stay. Recommended to repeat 8-10 times.

3. Lie held the ball in each hand grasping a dumbbell, lie in the large fitness ball, legs straight, abdominal contraction to prevent back strain. (If this action too difficult, can be knee knees.) Natural arm stretched forward on the ball, palms facing up.

Then bend the elbow, the lifting dumbbells, recommended 8-10 times.

4. Ridges support a balanced action two hands to knees, hands separately and shoulder, knee and hip width separately. Arms and legs should be vertical. Abdomen, feeling of navel location close to the spine, neck stretched forward, keeping your back straight, imagine that you can put a cup of tea in the back.

Inhale, stretch the right arm and left leg, fingers and toes stretch, shrink buttocks muscles. Figure still 2 seconds, exhale, down. Then change the right arm and left leg to do. Turn around so count one, the proposed 5.

Attention to the process of the body and always maintain a balance, keeping your back straight and stable.

5. Pilates-style health belly sitting on a big fitness ball movement, the hips, lower back are leaning on the ball (you can roll the ball until you feel more comfortable in a back-down position). The more ridges on the ball, move to the more relaxed feel. The more open stretch the body, the easier to maintain balance. Put both hands on the thighs.

To lift away from the sphere in the back, imagine the feeling of chest down. Up when the abdomen, neck elongation, slightly under the chin by. Relax, then repeat the action.

Can add a little trick: get up after the use of waist oblique, slightly rotating the upper body, back, and then repeat the entire movement.