Setting-up exercise save your upper limb muscles

The gym with systemic motion general setting-up exercise and limb movement primarily, but today many workers find that in fact the dewlap is fat upper of lake pontchartrain, whether to have the setting-up exercise main upper limbs? According to understand, chinese-style bally total fitness has to develop the main flipper - "the ultimate challenge" hitchhiker.
Continuous practice 2 months effective
According to the club coach wang jin introduction, "anhui ultimate challenge". The principle of the pursuit of simple and effective research. As with the physical stamina training camps, to practice "the ultimate challenge" process, practitioners just follow music rhythm and coach password can.
In simple actions, "the ultimate challenge" for each practitioner it is challenging. Practitioners in 40 minutes to the course to keep "jumping" until the class is over. After class each practitioner can enjoy so sweaty sense of achievement, of calories daily seen with the course leroy beauty series comparable.
"The ultimate challenge" practice can improve human arm, shoulder and back power, reduce body fat, banish dewlap and enhance heart lungs function role. According to wang, even if it's not coach introduces athletic, continuous practice 2 months can see the obvious effect. There is no standard movements of the setting-up exercise
Although "ultimate challenges" is setting-up exercise, but and aerobics is very different:
1, no resolve action. "The ultimate challenge" not as trival, will only aerobics movements, such as a simple, "jump" to bar calculation without aerobics. You just follow the coach can, finally the password practice coach will give all the action together.
2, no standard action. "The ultimate challenge" unlike general calisthenics have standard action, for different practitioners, can choose different movements range. The same movement, the practitioner can choose a slight movement range, can also according to body condition selecting drastic action amplitude. In action frequency, all by practitioners according to body circumstance decision, but fast can slow.
Men and women, old and young, all proper
No matter how you physical coordination, whether you are a male or female, whether you have sports foundation, you can participate in the "ultimate challenges" efforts.
Although movements, but for any relatively easy rider as challenging as well. For example, in squats the action, no movement ability the practitioner can squat shallow points, while a sports foundation the practitioner can squat down deep point to challenge the physical limits. Practice "the ultimate challenge" process, practitioners in addition to prepare loose sportswear outside, still have an extra set of clothes, because soak sweat clothes need timely replaced. Meanwhile, drinking water and a wipe perspiration towel is also essential.

Spring weekend exercise as you choose

Weekend mountaineering, let herself in nature, breathe, time sweating, the week bored or tired all lost. Recommend weekend six outdoor weight loss and exercise:

1. Climbing

Appropriate crowd: in the deep computer room work IT clan.

Reason: the IT person in the computer room all day long, ghastly computer sends out all day clouded gas and rotate shoot distress, mind giddy, and if the weekend also bubble in the gym, you that long not to breathe the fresh air to your skin and body shall be issued a strong protests. Weekend mountaineering, let herself in nature, breathe, time sweating, the week bored or tired all lost.

Effect: mountain is excellent aerobic exercise, can promote metabolism, accelerate the blood circulation, still can increase stamina and leg strength, enhance heart lungs function.

2. Run

Appropriate crowd: work never spent in sedentary, fall in a lot of such as a backache, cervical spondylosis, such as the editor, freelance writer, etc.

Reason: to this kind of person runner is arguably comparative applicable, but * weekend run two days, not only concentrated little effect, and running is more acuteness activity in the weekend, unfavorable and free water jogging has become a current foreign latest sports, and is an ideal movement. Because in the water jogging, can average body load distribution, than the obvious advantage of running a land, and in deep waters, runners lower limbs not suffer concussion, therefore not easily wounded, movement will have the feeling of perfect relaxed.

Effect: water resistance is 12 times of air resistance in the water ran 45 minutes, equivalent to two hours, the water running land to obese people especially for jogging. Because of the density of water and heat transfer than air big, the water of the consumption of energy than jogging, can gradually removed land in fat.

3. Shopping

Appropriate crowd: from dawn to stay in the office of women.

Reason: this is the most popular pastimes of female welcome, also be a kind of very good aerobic exercise, and gyms boring devices, compared to shopping not only make the training women in imperceptible in exercise the body, still cheerful the mood, is the fitness method, if w way to something good can still tao forehead badger neon stack is subject to study?

Effect: female shopping little criterion two or three hours a day, while more constantly sports can increase your legs and consume the body a lot of heat, achieve fitness effect.

4. Skating

Appropriate crowd: usually activity, even if less also lazy exercise over the weekend.

Reason: skating is the collection of exercise, entertainment, fitness project as a lazy man, it is of the most relaxed, laughing can achieve fitness results movement, skating main exercise leg ministry muscle, and can carry high body flexibility and coordination.

Effect: roller skating every half hour consumption quantity of heat, can strengthen body 175 calories flexibility and body parts power.

5. Ride

Appropriate crowd: work very great pressure, and there is some risk, such as those to run his own company or the company's management, etc.

Reason: neural all's tight, really tired. Think about the weekend make a person, in blue sky and white clouds gallop freely, not under more than playing golf can meet you want to fly within the heart? Heaven and earth, after all we each big circle of life corner of the world, we only want to escape from open the coterie, longing for a broad world, perhaps in when riding, in a flash, our dreams have achieved half.

Fitness results: riding can exercise your agility and coordination, and can make your muscles get exercise, especially the leg muscles. Riding the quantity of heat that use up an hour of a day, and hit 270 calories golf exercise the same.

6. Diving

Appropriate crowd: everyday nine-to-five, step by step, no change working groups, such as government officials, secretary, etc.

Reason: the invariable life, you have vexed, perhaps in your heart bottom have long been change and exciting, just not to try. Diving will satisfy you to stimulate and free life of expectations, in the bottom of the crowds, you like to a and reality completely different world, here, you can leave behind, like a free of fish, the feeling is really happy like gods. Return to the real world from the bottom, you will have the feeling of shadowfax, originally the crux in the bottom pour also become so unimportant, trouble.

Effect: diving is systemic motion, their sports effect and swimming are pretty even. Another person who can't swim can also oh.

Warm prompt:

The spring weather is dry and temperature is lower, in sports outdoors, beginning to wear more clothing, wearing clothes should be light soft, not too close, warming to take off, after some thick clothes. Exercise, if after the sweat sweating much shall timely dry, change to a sweat sportswear, socks, and dress, prevent colds. 

IT race midday exercise methods

Network in change to our way of life at the same time, it also brings new health hazard. Some IT workers easily get different degree of shoulder muscles ache wait for a symptom, if not take timely measures, IT is very easy to attract lesions. The following setting-up exercise is our special arrangement for the IT person. You might as well try:

Deep breath: heave arm enlarge bosom, chest and abdominal breathing and do. Function: remove waste gas, calm nerves, eliminate the brain fatigue.

Head and neck: head around the ring, positive and negative direction do do alternately. Every two hours repeated several times. Shake head, nodding alternate do. Function: to cervical spondylosis can rise to prevention, mitigation action.

The shoulder:

1, standing naturally into sitting all can, left shoulder around the ring, first forward repeats 10 times or so. The right shoulder again around the ring, repeat forward about 10 times.

2, lower limbs are standing or sitting right in front, the body face to the opposite side, an arm, raises another arms bend, and within ZhiBei, pull lead under five fingers stretch it out. Effect: through the extend of shoulder ligament, improve the shoulder and two arm of the blood circulation, thus alleviating the shoulder fatigue.

The waist:

1, seat, two toes, hands over a fixation for brain. First to maximize fadeaway slowly, then reduction, expiratory.

2, hands up, from left to right, do the waist surround action. Then from right to left, do the waist around action. Function: improve lumbar muscle flexibility, still can alleviate the waist fatigue. 

Exercise

Exercise can improve people's constitution. The best time to exercise body activities by foreign ~ examine "biological clock" control, press "biological clock" pattern to arrange exercise time to health more beneficial. Winter fitness in the afternoon between foreign ~ examine ideal. At this time, outdoor temperature is higher, the body of its temperature is high, the physical strength abundant, and also compares easily excited, easier to enter into motion.

The best time of day to exercise

Afternoon: (foreign ~ 16:00) : is to strengthen the physical good time, muscle bear ability was 50 percent higher than other time.

Home floor exercise

The following introduces four kinds of sports, make you at home can easily finish, improve your posture is beautiful, let you become beautiful, gentle and graceful healthy eyebrow in the United States.

Have tight thigh

Side lies on the floor, the leg quxi and adopt on the floor and keep the body before and after the next leg unbend balance, relaxed as to the floor, ceiling and cooperate with hard when exhaling.