Ran is a kind of campaign having oxygen that having very good stimulative effect to human body health, pass ran, can improve the healthy condition of people very well, make person constitution gets buildup, of course, also can achieve reduce weight the purpose of thin body. If can hold to ran, to exercising waists-coat line also is the benefit with having certain, want forge nevertheless1000 beautiful community of Shanghai Refine waists-coat line still must adopt specific method. Line of one discontinue armour introduces for everybody below exercise a method!
One, preterhuman type
STEP1: The face is down Fu to lie, bosom, abdominal touchdown, Love Shanghai is the same as city forum Arm and leg nature extend, cervical maintain nature to loosen.
STEP2: Double foot is smooth put, double arm is raised up, the upper part of the body also is raised at the same time to ultimate position, keep straightforward the restoration after 5 seconds, repeat this act, it is a group with 10.
STEP3: Let the upper part of the body rest, change action double leg to drive below half body to raise, keep straightforward likewise the restoration after 5 seconds, repeat 10 timesNew love Shanghai is opposite with the city touch forum It is a group.
STEP4: Finally, fluctuate to carry up at the same time personally partlySh1f of Shanghai Long Feng forum Since, see the body appear from flank for U form, maintain the restoration after 5 seconds, repeat 10 times it is a group.
STEP5: After completing afore-mentioned actions, do 20 seconds ” infantile formula ” — namely knee relies on the ground, beetle-crusher foot photograph is touched, sit on calcaneal, apart knee and hip are the same as wide. Borrow this to balance the retrorse action that just completes, the muscle of flabby insecurity, consolidate exercise the effect.
2, lift ball to circle
STEP1: Double foot nature is apart, be the same as with the shoulder wide, erect stand firm, had moved gymnastical ball the top of head, unbend arm.
STEP2: Maintain below half body to stabilize, slowly handle arm tilts on the right side of the body to oneself, curve the waist, the upper part of the body after obtaining ultimate position rotates backward, till admire look out to go up, maintain 5 seconds, continue next towards the left rotates, come left position, restoration arrives erect.
STEP3: Towards the left repeats surround movement, continue to control undertake alternately, add up to 50 are a group.
3, side kicks a leg
STEP1: Above all body lie low, raise a leg next, let leg and ground show 90 degrees of right angle.
Love Shanghai is the same as edition of city mobile phone
STEP2: Right now the upper part of the body should take up, the head looks ahead or look to tiptoe.
STEP3: Next reductive, change another leg to make similar action again. So double leg repeats alternately make this motion, every leg is done 12 times.