This can be carried out anytime, anywhere 13 moves can help you burn 100 calories a day more! Have been carried out as planned for some time of running practice, but the effect seems to be increasingly obvious, entered the fitness bottleneck at this time you most need adjustments fitness program to your fitness injection that tonic. This can be carried out anytime, anywhere 13 moves can help you burn 100 calories more every day, so two weeks minus 4 kg is no longer a thorny issue.
To carry out a single aerobic or strength training, the body will quickly adapt to the burden on exercise intensity, likely to cause their effect was not obvious in advance into the fitness bottleneck stage. Want to increase their effect, crushing the last piece of fat, you can use an appropriate way to change the exercise, in every day after work, or go shopping on the way to 13 simple, easy step exercises, not only can promote metabolism, through the ongoing fitness program co-ordination exercises can also speed up the burning of fat, greatly improved fitness results, fast farewell fitness bottleneck.
This simple, practical program for each combination of practice only 20 minutes. Whether the morning and afternoon, or evening walk on the road, as long as there are steps in place, you can practice anytime, anywhere a few. In addition, the completion of an action after the earlier break 1-2 minutes, until the pulse returned to normal, and then proceed to the next one movement exercise.
1, march-step exercises
Practice areas: the leg, arm, march-step exercises
a, standing on a step on the hands backward arm, left leg first onto a stage, then step right foot.
b, then both feet at the same time to jump a step, and so the body had been stabilized, and then return to starting position.
Exercise: Each exercise 20-30 times. To increase the intensity could be a step forward two steps.
2, which provides Knee Knee Exercises
Practice areas: the lower leg, ligament
Upper body straight, eyes looking straight ahead, tighten the lower abdomen. 1-2 step right foot up stairs. Gradually, the body weight transferred to the right leg, left leg bent, raise the knee to the hip height of his left leg to move out after the same time, his left arm back, right arm swings forward, upper body slightly forward lean.
Exercise :20-30 times as a group, each group of 2-3 exercises for each leg.
3, lunge jump jump-step practice exercises bow
Practice areas: the thigh, arm
This set of actions should be on the ground with the first steps on the stage. Upper body straight, his eyes flat as the front, right foot steps in the first stage, the left leg back pedal. Left arm in front, right arm in the latter, natural bent. Then his legs cross-jumping, at the same time with the front and rear swing arm.
Exercise: the legs of jumping 30-40 times.
4, squat exercises squat exercises
Practice areas: the legs, buttocks, triceps
Standing on a step, the upper body straight, his hands around his waist stays on. Shifted the body to the right leg, then left leg bent backward, his left leg kicked with the force buttocks.
Exercise: the completion of each leg 20-30 times.
5, push-ups push-up exercises exercises
Practice areas: the shoulder, arm, back
Hand stays at the highest level steps, feet on the upper body and legs can make the steps into a straight line. Arms shore the body, and then forced upward push, while his hands in the air high-five. Note that when the legs to do this action must tread steady, arm upward when not to push too much force.
Exercise :10-15.
6, lateral side stays stays practice practice
Practice areas: the lower abdomen, back, shoulders
The right hand stays at the highest level steps, feet on the upper body and legs can make the steps into a straight line. The head and spine into a straight line. The left hand stays at the hip, left arm straight. To tighten the lower abdomen, and shoulders up top, while hip lowered until it can no longer be a low moment, hold the position for two seconds, then lowered the shoulder, while hip up as much as possible to mention.
Exercise: on the next time as a group, each group of exercises to complete 15-20.
7, arm exercises arm exercises
Practice areas: the arms, lower abdomen, triceps
Sitting on the steps at the highest level, back straight, tighten the lower abdomen, buttocks closely aligns with both hands on both sides of shore level. Feet can be placed at right angles to the thigh and leg on the steps, legs spread apart shoulder width. Slowly the body center of gravity to move forward until the upper body and legs into a 120 ° angle between the date, and then put the body center of gravity, the arm bending at the same time.
Exercise :15-20 times.
8, abdominal exercises abdominal exercises
Practice areas: the arms, lower abdomen, ligament
Sitting on the steps at the highest level, legs bent, feet flat on the stairs. Upper body upright, palm stays, the palm down. Slowly shift the body weight back, legs straight forward until the thigh and lower leg into a straight line up. Then his legs bent, knees to the chest near the same time, upper arm propped up, legs taut.
Exercise :10-12 times as a group, each group of exercises to complete 1-2.
9, ligament ligament practice practice
Practice areas: the ligament, lower abdomen
Standing on a step, the coccyx sink, head up the feeling of stretching his hands stays at the hip, upper body upright. Would be 2-3 right heel on top of the stairs, then abdomen, upper body to lean forward as far as possible, while the right toes dug up.
Exercise time: hold the position for 30-40 seconds, then return to starting position, switch legs.
10, bent down to practice bending exercises
Practice areas: the back, ligament
A high degree of hands on a railing at the waist, the feet to the back, until the upper body and legs into a 90 ° angle between the ending. Then slowly press down the shoulder.
Exercise time: hold the position for 30-40 seconds.
11, leg exercises leg exercises
Practice areas: the three muscles, ligaments
Standing on a step, on the edge of his left foot toe standing on the steps. The body center of gravity shifted to his left leg, so that his left heel downward pressure, while his right leg lifted upwards, bending, toes touch the ground to maintain a balance.
Exercise time: hold the position for 20-30 seconds, then switch legs.
12, Qu Qu body exercises body exercises
Practice areas: the ligament, back
Sitting on the edge of the first or second grade level, upper body straight, legs straight forward. Heel touch the ground, toes the direction of the body brought back, straighten the upper body to lean forward as much as possible.
Exercise time: hold the position for 40-60 seconds.
13, neck exercises Jin Department of Exercise
Practice areas: the back, neck
坐在台阶上upper body straight, legs and feet close together, between the thigh and calf into the 90 °. Head and spine to keep in a straight line on the left hand around the head, Fu Zhu will be on the side of right ear, and then rely on the head slowly to the left shoulder.
Exercise time: hold the position for 20-30 seconds in each direction.
A two-week training program
First week:
Monday :3-4 step action (Exercise 1-8) ,20-25 minutes
Tuesday :45-60-minute uniform jogging, and then do stretching exercises (exercises
Wed :45-60-minute uniform jogging, and then do stretching exercises (exercises
Thursday :20-25-minute parade ladder action (Exercise 1-8), preferably 4-5 months to complete action
Fri :45-60-minute uniform jogging, and then do stretching exercises (exercises
Sat :5-6 step action (Exercise 1-8) ,25-30 minutes
Sun: Closed
Second week:
Monday 6-7 step action (Exercise 1-8) ,25-30 minutes
Tuesday :45-60-minute uniform jogging, and then do stretching exercises (exercises
Wednesday 7-8 step action (Exercise 1-8) ,25-30 minutes
Thursday :45-60-minute uniform jogging, and then do stretching exercises (exercises
Fri :7-8 step action (Exercise 1-8) ,25-30 minutes
Sat :45-60-minute uniform jogging, and then do stretching exercise (Exercise
Sun: Closed
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