Tell you the recipe for simple physical training

Tell you the recipe for simple physical training

Middle-aged, many shape distortion occurs. Such as fat, big hip, a large waist, Qubei, prominent abdomen, extremities deformed ... ... the United States in recent years, a simple "body aerobics," a try.

Human body with age, the improvement of living conditions, diet changes, often unknowingly a lot of changes, such as fat, big hip, a large waist, Qu Bei, prominent belly, and distorted limbs, etc., seriously affecting physical fitness. For ordinary people, especially for professional office workers, engaged in a number of simple physical fitness exercise training to standard, it is necessary.

Adaptive Sports

Body upright, his right foot a half step before the cross, and the left foot showed a T-shaped arms Stretch around. Bent forward, his left hand in front of right foot touching the ground; heart silently count from 1 to 10. Body upright, back right foot, left foot half step before the cross, and the right foot showed a T-shaped; Stretch left and right arms, bent forward, his right hand in front of the left foot touching the ground, mind and silently count to 10 l. So, turn left and right sides of bent arm to do 5 to 10 times each. When bending the upper body balance, a strong spine stretch, your arms swing around to maintain body balance, body symmetry adaptation.

Sideways movement

Body upright, his right foot out, left foot forward, showing T-shaped, to maintain stable stand. Stretch to the left and right arms; then, the body 30 degrees left lateral bending, head turn slightly, eyes staring gaze direction with the right arm, heart and silently count from 1 to 10. Body upright, his left foot out, right foot forward, showing T-shaped, to maintain stable stand. Stretch to the right and left arms, and then, the body 30 degrees right lateral bending, head turn slightly, eyes in the direction of gaze left arm, I silently count to 10 in mind. So, show the right and left bent arm to do 5 to 10 times each. Action Note chest abdomen, shoulder and arm flattening, balanced on both sides of the harmonization exercise, physical well-proportioned development.

To extend the leg movement

Body upright, legs apart, half a step away, his arms on the move. Then, the upper right lateral bending, while the right head and arms, right leg slightly bent, left leg to the right straight, toes on floor, silent mind the number of 1 to 10. Upright body recovery, to upper left lateral bending, head and arms while the left, left leg slightly bent, right leg and right straight with toes on floor, mind and silently count from 1 to lO. So, the right and left side of the bend to extend the leg to do 5 to 10 times each. Maintained to extend the leg straight and strong, tight hips, thighs and calf muscles symmetry development of full round shape.


Development arm movement

Body upright; right foot forward in step with the left foot forming T-shaped. Overlooking the body upper body straight to the forward, left with the picked up by the toes, the body and left leg into a straight line, and ground into a 30 degree angle, two-arm Stretch both sides of the body, eyes, eyes looking down the ground, mind and silently count from 1 to 10. Rose body recovery, before the cross-step left foot to right foot with the toe up the ground, overlooking the dump body, with the right leg into a straight line, and 30 degrees with the ground, about two-arm Stretch eyes as to the heart and silently count 1 to 10. So, on both sides to do 5 to 10 times. Note that back straight, and leaning moderate tilt, tuck shrink buttocks, arms legs harmonization.

Bent Sports

Body upright, two-arm, the left side of the body Shiping Kun, a firm left foot, right leg after lifting, upper body leaning forward, and exhale from the chest, "Ha!" Sound, pause, silent mind the number of 1 to 10. Straight body is recovered, then, change direction, to a firm right foot, left leg after the lift, do the same action again. So, on both sides to do 5 to 10 times. Note that one leg stand, upper body balance, chest abdomen, Beiyao straight, smooth breathing.


Bow leg movement

Body erect, arms at your sides Double Stretch left leg a little bow, left a firm, to support the body center of gravity. After the right leg extended, toes on floor, balance. Left the body forward, arms subsequently tilted, upper body straight, visual front. Heart and silently count from 1 to 10. Upright body recover, and then change direction, the right leg a little bow, leg extension, do the same action again. So, alternating legs each doing 5 to 10 times stronger attention to bow legs, thigh exercise calf muscles, coordination of the limbs, chest and abdomen, to maintain balance.


Kicking movement

Body upright, the right firm, his left leg reach, hard straight left arm extension, the right arm reach, palm up, visual right hand, heart and silently count from 1 to 10. Upright body recover, and then change direction, stand firm in his left foot, right leg reach, hard to straighten. Do the same action again. So, alternating legs each doing 5 to 10 times. Note that one leg standing, the focus of a smooth, balanced strength, kicking power with a 7, upper body balance.

Balance exercise


Legs spread apart and a step away, feet were standing character, two arms stretching above the ramp on both sides of the body, fingers extended. Receive jaw head high, chest abdomen, Shuangsai forced straight, silent mind the number of l to 10. Abdominal breathing, peace of mind, demeanor calm: summer of the original body upright. Then repeat the same action done 10 to 20 times. Note symmetrical posture, spine straight, legs erect; breathing evenly, to maintain body posture balance.

Lifter arm movement


Feet separation distance step was eight feet shaped stand. Stretch both sides of double-arm to the body. Slowly raised his right arm, a slight elbow flexion, held a small arm, heart and silently count from 1 to 10. Line Xiongshihuxi. Upright body recover, and then change the direction of arms, left arm, toggle, small arm move, do it again repeat the same action. So, do both arms alternately 5 to 10 times each. Note slower lifter arm, spine straight, and tuck shrink buttocks, legs straight and hard.

Coordination of movement

Body upright, half a step forward in Shek foot, two-arm around the body on both sides of Stretch, then right leg bent bow legs, back left leg folded up under the knees bent, were Bangui position. Inward elbow left arm, right arm extended above the syncline. Roll the body to the left, head along a small diversion, as the upper right eyes, heart and silently count from 1 to 10. Upright body recover, and then change direction and do the same action again. So, each side of the body to do 5 to 10 times. Note moderate bending limbs; movements accurately, arms legs, coordination, breathing evenly.


The 10 action requires a continuous finish. Demand may be some easy music, wearing elastic leotard, in the early morning or evening for a meal before going to bed, should once every other day. The number of times each section can also be done according to the discretion of their own tolerance. Regular exercise good for standard body posture and promote physical and mental health.


Facial web log leadexercise is often one of the best anti-aging,health-wangjingqian lack of exercise, the skin is easy to aging,health-8922.org lack of flexibility.1.Unilateral chewing teethhealth-8897.org will lose the other side of normal occlusion, jaws,health-xuqianhao.com jaw muscles of mastication, facial muscles and other physiological function of the lack of stimulation, over time cause jaw deformity, muscle atrophy, health-8863.orgfacial asymmetry. HEALTH-healthhealthy.orgIn his spare time, you can move thehealth-88868.org chin protrusion, and thenhealth-8733.org repeat the move to the left and right sides, such ashealth-9844.org chewing food like the facial skin to get exercise.
2. Do some face aerobicsseo. The specific method is: seofive fingers close together, seopalms friction micro heat, close to the healthface, gently wipe up and down action, massage places, zygomatic outer skinhealth and the nose, ear for 3 to 5 minutes. Bath surface can stimulate the facial skin, muscles, nerves, blood vessels, thereby regulating nervous system function, promote the healthfacial blood circulation, improve tissue nutrition and metabolism, increase muscle flexibility.
3. Closed shut, straining blowing, ash bourne beavercontinuous hard fat "homes" in pronunciation, articulation drum up attention around the mouth (cheek not muster), and then relax again, get the skin around the lips get exercise. Then, shut up and look into Minzui smile, and then relax rehabilitation, mainly the skin to be movement on both sides health-98yiyeqing.comof the nose.
4. Hard eyes wide open, eyebrows up as far as possible carry, and then relax, repeat several times, the purpose is to be movement of thehealth-iamlinker.com skin around the eyes.