8 catties two weeks by rapid weight loss method of 13 groups

This can be done anytime, anywhere 13 movements per day can help you burn 100 more calories! Has been carried out in accordance with the plan of the running for some time to practice, but it seems that more and more obvious effect, entered the fitness bottleneck at this point most of your fitness program you need to be adjusted to your fitness arm injection. This can be done anytime, anywhere 13 movements per day can help you burn 100 more calories, so two weeks by 4 kg is no longer a thorny issue.

Carried out a single aerobic exercise or strength, physical strength will soon adapt to the burden of movement, the effect was not obvious cause movement, access to fitness ahead of the bottleneck stage. Would like to improve the movement effect, crushing the last piece of fat, you can change the exercise appropriate manner, on the day to go shopping after work or on the road, the 13 simple steps to facilitate the practice, not only can promote metabolism, with the ongoing fitness program with practice, you can speed up the burning of fat, the effect of greatly improved health, fitness bottleneck fast farewell.

This simple and practical combination of programs need to practice only 20 minutes. Whether from work or evening walk on the road, as long as there are steps in place, any time you can practice a few. In addition, the completion of an action after the first 1-2 minutes of rest until the pulse returned to normal, and then continue to practice the next action.

1, march, step-by-step exercises

Practice parts: leg, arm exercises step-by-step march

a, standing on the steps of a hands backward arm, left foot first level to a higher level, and then step right foot.

b, then jump feet down a stairs at the same time, such as physical stability, the position and then back to the beginning.

Exercise: exercise 20-30 times every time. To increase the intensity level can be the first step 2.

2, referred to the knee exercises knee exercises

Practice location: the lower leg, ligament

Upper body straight, eyes open in front, tighten the lower abdomen. 1-2 step right foot steps up. Body weight gradually shifted to the right leg, the left leg bent, the buttocks will be raised to a high degree of knee after his left leg extended forward, while his left arm back, right arm swings forward, upper body slightly forward.

:20-30 exercise as a group, each group of 2-3 exercises for each leg.

3, telemark hop dance practice practice bow

Practice sites: thigh, arm

This set of actions should be on the ground and step on the first level. Upper body straight, head-up in front of the eye, right foot steps in the first, the left back leg. The former left arm, right arm in the latter, natural bending. Cross legs and then jumping at the same time with the before and after the swing arm.

Exercise: dancing legs 30-40 each time.

4, with bent knees to practice exercises with bent knees

Practice site: legs, buttocks, triceps

Standing on a stage, the upper body straight, his hands up in the waist. Health centers will be transferred to the right leg, then bending back his left leg, left hip with踢向force.

Exercise: the completion of each leg 20-30 times.

5, push-ups push-ups practice exercises

Practice parts: shoulders, arms, back

Hand up the steps at the highest level, both feet on the upper body and legs can make a straight line into the steps. Arms to support the body, and then forcefully pushed upward at the same time clapped his hands in the air. Note the time to do this action must be kicking his legs steady, upward arm when not to push too much force.

Exercise :10-15.

6, lateral side support up exercises to practice

Practice sites: lower abdomen, back, shoulders

The right hand up the steps at the highest level, both feet on the upper body and legs can make a straight line into the steps. Head and spine into a straight line. His left hand up in the hip, the left arm straight. To tighten the lower abdomen, and then up top of the shoulder, hip down at the same time, until no longer a low moment, hold the position for 2 seconds, and then put your shoulder, hip, at the same time put up as much as possible.

Exercise: The next time a group of 15-20 for each group to complete exercises.

7, arm exercises arm exercises

Practice parts: arms, lower abdomen, triceps

Sitting on the steps at the highest level, back straight, tighten the lower abdomen, buttocks on both sides of his hands to support贴紧level. Feet on the thighs and legs can make the steps at right angles, legs spread apart shoulder width. Center of gravity to the body slowly forward until the angle between the upper body and thigh so far as 120 °, and then put the body center of gravity, the arm bending at the same time.

Exercise :15-20.

8, abdominal exercises abdominal exercises

Practice parts: arms, lower abdomen, ligament

Sitting on the steps at the highest level, the legs bent, feet flat on the steps. Upper body straight, hold in the palm of your hand, palm down. Slowly shifting body weight back, legs straight forward until the thigh and lower leg into a straight line so far. Legs and then bent around the knee to the chest, while the upper arm up, stretched his legs.

:10-12 exercise as a group, 1-2 to complete each practice group.

9, cruciate ligament practice exercises

Practice site: ligament, lower abdomen

Standing on the steps of 1, coccyx sink, head up the feeling of stretching his hands up in the hip, the upper body straight. Will be on the right heel steps 2-3 above, and then crosstraining, freeclimber, upper part of the body to lean forward as far as possible, back up the right toe at the same time.

Practice time: 30-40 seconds to maintain posture, and then back to the start position, for the legs.

10, bending bending exercises to practice

Practice location: the back, ligament

A high degree of hands on the railings at the waist, legs to the back until the upper body and legs into a 90 ° angle between the date. And then slowly down the pressure from the shoulder.

Practice time: 30-40 seconds to maintain posture.