Daren Recommended: 4 thin hip aerobics class.

How to make our hips become more compact fuller? Buttocks although it is not a normal part of the attention, but sometimes a beautiful Qiaotun will allow you to attract the eyes of many men, so if you have a big fat hips, or quickly go to the gym under your ass and collecting it. Here we discuss four kinds of ways to help fit the hips, I hope for your help:

Balance ball Ass

In doing leg exercises on a balance ball helps tight shoulders, abs and buttocks. First prepare a balance ball, lying face down on the ball, balance ball with his belly pressing. Then tighten the abdominal muscles, lift up his left leg to keep the back straight, taut buttocks when the leg muscles.

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For the novice, legs without lift too high, a few inches can be. Do not use the lower back muscles, but with the gluteus maximus force. Body and then slightly forward, knees bent 90 degrees is placed on a balance ball, feet together, tighten the buttocks muscles, slowly lift off the balance ball. When practicing for some time, trying to lift both legs at the same time, more difficult to do so, and better able to shape the buttocks beautiful lines.

Leg buttock

Side leg lift exercises can exercise to the two smaller hip muscles - the gluteus medius and gluteus minimus muscle, these two muscles in everyday life is more difficult to exercise, this group action can also help eliminate waist parts fat. Method is very simple, side, elbow support, tighten the abdomen, leg up, a pause and then slowly withdraw the middle of the completion of three groups, each doing 10-15.

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Note knees forward, legs remain intact, only the thigh and hip muscles force. Or use the top of the front legs gently kick to keep the hips backward tilt magnitude prevail, keeping a few seconds, gently kicking back, do not need a great extent, then slowly back into the floor legs, Switch legs and repeat the action.

Squat Ass

Squat is the most classic thin hip action, it has a direct effect on the hip muscles, hip effect is very significant. You can hand-held weights to build muscle tissue further. Squat The importance of the body to maintain a straight, feet shoulder width apart; slowly squat, imagine yourself sitting in an invisible chair, and finally slowly stood up and restore the initial state.

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In addition, note that the knees bent toes must be maintained at no more than the range, while the body tight, back straight. If you find it difficult to novice can make use of the fitness ball to practice and try to reach the ball in the lower back, slowly squat against the wall.

Lunge Ass

Forward lunge exercise can not only exercise the hip muscles, improve hip flexibility, but also to exercise thigh and calf muscles, both Bottom and stovepipe. And feet together, open hip width, a big step forward left leg, left knee bent slowly to make lunge like, then slowly stood up; for the right leg forward, repeating the same action.

Should pay attention to the knee bending angle should not exceed 90 degrees, fore knee to just above the ankle; also need to pay attention hind knees do not touch the ground. In addition to cross before and after the correction of the daily cross telemark also triggered by prolonged sitting at your desk spine is not right.

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Healthy dieting six strokes. No side effects.

Lose weight is to eat less during the MM are countless weight in the dry matter, but these MM are able to successfully have a few do? Are you really able to withstand the temptation of food do? Xiaobian tips, but if you want to eat Less than dry, then shows you dieting mistakes. Xiao Bian today in this inventory under control appetite can teach you a few big coup, I believe you will be helpful.

Appetite control 6 coup rely on such thin

1 Do not postpone dinner time

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Some MM mistaken endured hunger to eat, when to eat until they can not forbear is conducive to weight loss. In fact, this is the wrong approach. When a person to not really hungry, the food will begin to see the gorge, has been eating eat until their first not to mention the number of how much she eats, this is the speed of eating alone on the stomach cause some burden . This approach will ultimately lead to overeating, weight gain, so the first step is to control appetite and ate done, do not postpone dinner time.

(2) extend the time to eat

The so-called extended time to eat a meal is to eat slowly, slow pharyngeal swallow fine. According to the research findings, the same food, chew more times, heat will become less, and when we chew food slowly, when the body will send a signal of fullness, suppress appetite, so as to achieve weight loss goals. So try to ponder over dinner.

3 Beat ears can control appetite

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According to TCM theory, all parts of the body are linked. It noted that the human ear has a center of the brain that controls appetite connected points, namely hunger point, located above the earlobe, repeatedly pressing this point we can reduce appetite.

4 Do not eat under pressure

Some MM an unhappy liked overeating, which is often caused by obesity is an important reason. Pressure usually affects a person's mood, bad mood will blindly eat unconsciously eat more. And MM who like to eat French fries, soft drinks, ice cream to vent their feelings, these foods are an important reason causing fat accumulation, so for their own sake, we should try to avoid eating under pressure.

5. Meal to eat fruit or sugar

Studies have found that eating fruit before meals or sugar can reduce appetite and avoid eating too many calories. This is because fruits contain more cellulose, these things will be after the water expansion into the stomach, giving a sense of fullness, thereby reducing appetite and prevent excessive intake of calories.

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6 To selectively snacking

MM are mostly favorite, if ye give up snacks, this is extremely painful. However, most of them are high-fat snack foods high fever, which is detrimental to weight loss. Therefore, we wish to beans instead of snacks.

The nutrient-rich beans, one of the dietary fiber can promote gastrointestinal motility, it is a good diet snacks. And it is low in calories, but also easy to produce a sense of fullness, thereby controlling appetite.

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How to use the gym treadmill.

Now fast-paced society, the city office workers do not have much time and space to outdoor sports, so more and more people are choosing gonna go workout in the gym. For most people choose a gym fitness equipment treadmill would be the case, and for the first time to the gym for people who would ask a question, that is, how to use the gym treadmill? Usually this question is to answer by asking a gym coach, the coach will be based on experience for you to make the appropriate guidance. If you feel embarrassed to ask, Xiao Bian also is preparing to go to the gym to teach the novice runners some correct usage of the gym treadmill, following along with our look.

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First, how to use the gym treadmill

1, running shoes, clothing and music

Some people will choose to barefoot jogging, doing so would cause unnecessary harm foot joints. And when the soles of the feet sweat is also very easy to slip. So do is to choose a flexible shoes, relatively soft breathable. Suitable for use on a treadmill running shoes. Soles must not be too hard and thick, which are unfavorable for running. Appropriate clothing is also to facilitate the body stretch. In addition to running shoes can also choose some sportswear and good sense of rhythm music.

2, warm-up exercises before a run

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Student physical education, physical education teacher will let the students do first to prepare for movement. As is the first warm-up, so as to avoid sudden movement could muscle strain, pumping by other issues. So on a treadmill in front, you must first press stretching, curved waist. Do a full warm-up exercises, and then start moving. Avoid sudden movement could muscle strain, pumping by other issues.

3, turn on the power to prepare

First turn on the power, hand holding the side of the armrest machine feet standing on the fuselage on both sides of the protective strip; press "START" starts when the motor at low speed, the feet stand on the treadmill only start in the middle movement. Remember to do at the waist clip safety switch prevents inadvertently falls or not feeling momentarily stop treadmill running.

4, the speed from slow to fast

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Do not start to set a speed limit of the body, so that not only exercise the body is not very good, but also easy to fall, and dangerous. Let the body slowly adapt, set a slower pace, followed by gradually increasing. Similarly, when ready to stop it, do not stop immediately, set the speed gradually slowed, then stopped.

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How to prevent infectious diseases in spring?

Spring is the season of many diseases, especially infectious diseases. In the spring of common infectious diseases: influenza, epidemic cerebrospinal meningitis, measles, chickenpox, mumps vein inflammation, rubella, scarlet fever and so on. These infections more seasonal temperatures, humidity adjustment, in particular to one day heat, substantial cooling of the situation the next day, most likely parasitic infectious germs. Another part of many infectious diseases of respiratory infections, usually by air, droplets and other means of communication. So do infectious disease prevention measures are important, then how to prevent respiratory diseases in spring it? Here we take a look at the doctor's answer it.

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One, how to prevent infectious diseases in spring

1, the time to open windows and doors natural ventilation. Can effectively reduce the number of microorganisms in indoor air, improve indoor air quality, indoor microclimate regulation, is the most simple and effective indoor air disinfection methods. Schools implementation of the plan will have exposure to ultraviolet light and drugs such as air spray disinfection measures.

2, vaccinations. Common infectious disease vaccines are generally for planning is to prevent all kinds of human autoimmune diseases occurring major component of infectious diseases preventive vaccine is the best blocking positive means.

3, to develop good health habits is the key to the prevention of infectious diseases in spring. To keep learning, life, workplace health, do not pile up rubbish. Before meals and after, and go out back according to prescribed procedures must wash their hands after sneezing, coughing or cleaning the nose application toilet paper cover, used toilet paper is still not anywhere disorder, frequently changes, wash, wash drying of clothes, bedding, no spitting sputum, personal hygiene products do not mix.

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4, strengthening exercises to enhance immunity. Strong spring start up the body's metabolism, it is a good time to exercise, should actively participate in physical exercise, much to the countryside, outside in the fresh air, exercise every day so that blood flow to the body, muscles stretch, physical enhancement. In the exercise, it must pay attention to climate change, to avoid the morning mist sand, to exercise reasonable arrangements for self-monitoring physical condition so as to avoid an adverse impact on the body.

5, the law of life. Sleep, rest better, living, and to maintain adequate sleep, to improve their resistance is very important. Reasonable arrangements to rest, so that the law of life, work and rest, regardless of learning or other activities of the body overwork, will inevitably lead to a reduced ability to resist disease, susceptible to viral infections.

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6, clothing, food and pay attention to detail. Spring climate variability, turns warm again, if plummeted clothes, easily reduce human respiratory tract immunity, so pathogens can easily invade must be based on changes in the weather, timely change clothes, must not cut too much at once. Reasonable arrangements diet, the diet should not be too spicy, too then help anger, it is not too greasy food. To reduce irritation to the respiratory tract, such as no smoking, no drinking, to drink more water, adequate intake of vitamins, should eat more rich in quality protein, carbohydrates and trace elements in foods such as lean meat, eggs, jujube , honey and fresh vegetables, and so on.

7, refrain suffer in silence. Since early spring, many infectious diseases have flu-like symptoms, easily overlooked, so the body has not suited to timely medical treatment, especially those with fever should be early diagnosis and timely treatment. If the case of infectious diseases, isolation measures should be taken immediately to prevent scope.

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Muscle strain how to do?

Muscle strain is a common sports injury muscle phenomenon. Muscle strain caused by many reasons, such as not properly prepared for the level of deprivation, fatigue, overload exercise, lack of concentration, temperature or moderately large, site equipment and other quality problems can occur because muscle strain. The main manifestations of muscle strain pain, swelling, muscle tension, stiff, cramps, severe may also cause depression, bruising, muscle tear. So we usually encounter muscle strain during exercise how to do? Here we take a look at the doctor's explanation.

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Use a cloth with ice or use an ice pack ice of the objective existence of the purposes of the wound to prevent further swelling and reduce pain. Try not to use within a few days the injured muscle, or until the pain is gone, do not use the injured muscle, with a bandage or cloth bandaged the injured area, give it support force, but be careful is not to tie too tightly . If the tie too tight, muscles will further swelling and impede blood circulation.

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Treatment modality depends on injury severity, your doctor may give you painkillers or muscle relaxant drugs, or both together. If the leg muscle injury, your doctor may recommend that you use crutches, if it is an arm injury, he will tell you to use the sling, he would even tell you resting in bed three or four days. Doctors also recommend doing physical therapy. When the acute pain and swelling, the doctor will give you a step by step exercise program developed called you started, in order to restore activity and strength.

First, how do muscle strain

1, cold soft tissue injury with cold water, tidal ice or ice pack to the affected area surfaces.

Can play both by cold effect. First, you can reduce pain, numb feeling nervous system and play a role in anti-irritant. Cold stimulation than trauma pain, so the pain will be eased. Second, it could impede local supply and reduce tissue damage bloodshed, so that injury is no longer expanding range.

2, with an elastic bandage wounds.

When dressing must be uniform, otherwise the edge of the compression bandage to form a "bag"-shaped swelling. Also, always check the compression, so as to ensure that the blood circulation is not affected. When you feel tingling and numbness or skin blue, etc., then the proof compression tight, should be relaxed, to be normal color, and then subjected to loose compression.

3, clever use of gravity.

Lifting after injury, the injured limb will be bruising or swelling, you can use gravity to lift the injured limb above the heart of the site to resist bruising and swelling.

4, rest and regular exercise.

When the damage should be immediately generated a break, and with some cold, compression and other processing, which is guaranteed to tissue injury measures necessary to restore health. But rest time not too long, lasting breaks for sports injuries is harmful. Therefore, the amount should be conducted, controlled relaxation of movement because a controlled cool down, the blood can cause redistribution of blood flow and metabolism enhance wound portion, causing increased cell permeability, increased muscle uptake of amino acids, the muscle protein synthesis prepared abundant raw materials, usually in muscle protein synthesis and rapidly strengthened over time, play a role in tissue repair. Of course, here in the form of regular exercise, strength should be the nature of the injury (some serious injuries such as fractures, tendon rupture, dislocation, etc. excluded), preferably in an experienced coach or medical staff under the guidance and supervision.

5, after the injury, 24 to 48 hours can not be implemented treatment.

Easily broken capillaries in the injured area, the massage, subcutaneous blood will increase, easily lead to injury extended or increased. But many experts and scholars suggested that the lighter soft tissue injury, the treatment can be carried through the above light massage. Generally, soft tissue injury, the sympathetic nervous system, peripheral vasoconstriction, blood flow rate, such as in injury for massage can promote blood clotting process.

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Ten very exciting extreme sports.

Tip: Extreme Sports is the fusion of human and natural process, by means of modern high-tech means to maximize the potential physical and mental self, to itself challenging recreational sport. What that extreme sports? Take a look at the top ten extreme sports bar.

1 to Desert Lakes Gliding play

Bring your paragliding and skis, to the south of Morocco Dakhla lake go, where breezy, pleasant temperatures, clear water and white sand, is a paradise for water skiing paragliding. 44-year-old entrepreneur Philip Seli Ye said: "Dakhla lake was a narrow sandy peninsula and surrounded by the Sahara desert during the day you can with the dolphins swimming in the lake, you can enjoy the bright night sky. "

(2) to explore the world under the ice

Chin-up phases fitness program.

Here are a few stages of chin-up fitness program.

A trainer can not do together:

Phase 1-2 weeks. Use both hands on the grip or reverse grip chin-up job for 50, unlimited number of groups; barbell rowing four groups 12; one week training again. Each hand grip day 2000.

Stage 3-6 weeks. The use of both hands are holding a narrower grip at least 50 ways to do pull-ups, limited number of groups; barbell rowing four groups 12; one week training again. Each hand grip day 2000. Usually in the first 4-5 weeks you can start one up.

How to activate the body's hormones through exercise.

Do not worry about how to put a variety of training programs clearly and logically, you must always bear in mind their goals: increase muscle mass!

Some fitness enthusiasts want to have a pair of strong arms, will exercise their biceps and triceps, and then an additional intake of some promote muscle synthesis "sports nutrition supplements." You have as a "thoroughbred muscle" bodybuilding enthusiasts, have to do is be trained to increase their anabolic hormone secretion. You will not have the effect of increasing muscle former so quickly, but your muscles are "pure muscle" (natural, more healthy), this is what you should be proud of!

Rapid increase muscle weight gain method.

It seems incredible now, in my first four years of training, an increase of nearly 100 pounds (1 pound ≈ 0.45 Kg) muscles, and this result is in northern Norway a seaside town of 5,000 people just let go two beds The "gym" where made.

In 1990 I was 16 years old weighing over 130 pounds, I followed my brother in that humble gym with the most simple equipment practiced four years later, weight gain to 225 pounds. I have always believed that as long as there is a scientific and rational training program can be sustained over hard, tough training, the muscles will be able to grow rapidly.

A strenuous workouts

16 years ago I was a football and ski jumping enthusiasts. Started bodybuilding training, the first year it grew by 25 pounds in weight. Maybe my body is very suitable for fitness training, so even if action is not specification also easy to grow muscles. The next three years to develop a "fast build muscle mass scheme" strictly follow the complete recovery from hard training in order to achieve the principle of muscle growth, I added 70 pounds of muscle.

I so can quickly increase muscle, due to my first bodybuilding magazines from a variety of accumulated many fitness knowledge, but also thanks to my idol Arnold Schwarzenegger and his film "pump iron."

Weight management program for girls perfect timetable.

Tip: This fitness program intensity is relatively small, less suitable for everyday exercise Ms. reference.

You've going to lose weight? In the summer, you want to put on a sexy little strap? However, every day during weight loss is how you arrange it? Healthy way to lose weight lose weight really helped to succeed, however, if there is a clear timetable for weight loss, weight loss will become more regular and easy oh!

You know how much healthy weight loss? Research shows that the total daily intake of calories is not below 1200 calories, it is an adult as a retention level of the lowest normal metabolic heat. Calorie intake too much or too little can lead to weight loss failure. So, how much food 1,200 calories mean it? How long campaign to effectively lose weight? For these various questions, you can lose weight in the following schedule where to get an answer Oh!

7:00 am

7:00 am wake up, do 2 minutes of high leg lift, push-ups or sit-ups.

7:15 am

Women's thin waist fitness program.

Every action done 20 times a day

Muscle Network Tip: This fitness program, fit standard weight of 10 pounds less than the girls workout. For thin waist, lean hips.

If the weight is greater than 10 pounds, it is recommended mainly running, skipping, cycling, gymnastics aerobics classes.

Standard weight detection

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The most effective weight loss exercise is what?

What sports do the most to lose weight is to see what the sport generally consume more calories only, for now every movement inside, swimming is the best exercise to lose weight,

Method One:

Swimming tips to lose weight, really good, but need to have some weight loss tips, swimming can lose weight faster! Swim below the recommended weight loss tips it. Swim one hour can burn 476 calories, the equivalent of two burger calories, is the best way to lose weight.

1, swimming go all out. To keep the heart rate at about 80% of maximum heart rate, in order to ensure that this standard, each tour some time, facing the table count pulse jump in the number of times within six seconds, followed by a "0" is a 1-minute heart rate.

The most effective weight loss exercise is what

Two experts to talk about how to exercise healthy.

Ladies and gentlemen, you are good! Today we talk of sports and health issues.

Moderator: World Health Organization, each year on the first Sunday of April as World Health Day, the theme of this year's World Health Day is to promote physical activity, raised the slogan "Move for Health." This year's theme is how kind of circumstances presented?

Chen Jidi: WHO global survey based on information found in developing countries, 77% of people died due to non-communicable diseases, such as: cardiovascular disease, heart disease, cancer, diabetes, etc., it is the rapid increase in the mortality rate, which kinds of fashion trends change and lack of physical exercise are related, so will this year's World Health Day theme of "Move for Health."

Chen Jidi answer fitness frequently encountered problems.

Moderator: Why Steppers on practicing for a long time, but it still seems hip relaxation.

Chen Jidi: Increase strength training. New York crunch fitness coach Lyle Anderson pointed out that women often overestimate the effect of endurance training body sculpting. He explained: "Stepper wire or plastic for enhancing health hip hip effect is not so obvious, especially if you practice for some time to be truly shape the hip line, need to increase the strength training." Los Angeles homebodies personal fitness center Like the head of Fremont offers some plastic Ken Nice buttocks exercises, including squats, lunges and leg press and so on. 2 or 3 times a week, within a month it will be effective.

* Leg Press (on sloped on Leg Press): Every three groups of 20 to 25, practice slowly. According to their own situation to choose the weight gradually increased up to 22 kg or so.

Moderator: stationary lunge, two seconds under pressure, 2 seconds lift. Each leg two groups of 15 to 20 times. With the growing strength, you can add dumbbells.

Rest after exercise and then eating.

Core Tip: Do not exercise immediately after eating, this will cause some damage to the stomach after a meal can not immediately go to extreme sports, if you participate in strenuous exercise immediately after a meal, can digest the Ministry is participating in the gastrointestinal blood another reallocation flow to the muscles and bones, which will affect the digestion and absorption, participate in strenuous exercise immediately after a meal can also be because of gastrointestinal vibration and mesenteric involved and cause abdominal pain and discomfort, which can affect human health .

First, the movement director skeletal, cardiac motion in a relatively central cerebral cortex excited state, while other parts are in a state of relative inhibition of gastric motility, reduced secretion of digestive juice.

Cycling Fitness seven errors.

Core Tip: Wrong riding position affects not only the effect of exercise, and it is easy to cause any damage. For example write out his legs, bowing, etc. are incorrect posture. Correct posture: the body slightly forward, arms straight, tighten the abdomen, the use of abdominal breathing method, legs and beams parallel to the vehicle, knee, hip maintain coordination, pay attention to the riding rhythm.

Gym bike fitness errors:

Fitness vent pressure white-collar anti-pernicious.

Core Tip: white-collar workers usually busy, work on the post-gym workout, spare some friends to play is a good way of leisure. However, because many white-collar wrongly fitness as a way of releasing the pressure, and the process of the lack of professional fitness instructor, resulting in a variety of hidden sports injuries, serious and even lead to death. Fitness Anti become a "pernicious."

Sports injury should seek immediate medical attention

"Exercise is a double-edged sword, multi-sport certainly more damage." Joints just like a machine, high frequency of use, the machine also accelerated the natural wear and tear. "Many patients believe that motion 'sprain', the rest will naturally heal twelve weeks, this is a serious misunderstanding." Experts said that some patients because of excessive exercise, resulting meniscus, requiring surgery; some Patients cruciate ligament rupture, require specialized treatment; many shoulders, waist injury needs rehabilitation. Therefore, if you feel after exercise the joints, muscles, ligaments unwell, seek medical advice.

Fitness damage condemnation

Inflammation in patients with tennis elbow will feel the outside of the elbow pain, decreased grip strength and force poor backhand is very difficult, mainly due to inflammation caused by muscle tendon point. Tennis can not only lead to "tennis elbow", playing badminton, table tennis can also be pathogenic.

Shoulder tendon strain after playing typical symptoms are pain and swelling phenomena as well as the shoulder of local muscle slowly raise your arms to feel pain or difficulties, such as tendon tear will feel weak.


Knee ligament, meniscus and sports sprain ligament tear easily cause the collision, with joint instability, swelling and other symptoms after the event. Knee ligament, meniscus injury if not promptly after discovery, to continue activities easily repeated injuries, causing traumatic synovitis, articular cartilage wear, leading to joint early degradation.

Muscle cramps are muscle spasms in case of cold stimulation, psychological stress, physical overwork caused by excessive contraction caused by prolonged in some sports or swimming in the most common, no warm-up exercise, when there will be fully prepared to deal with is not the time can cause muscle damage.

Side of the abdomen tingling pain occurs mainly in stop motion for some time, and begin again to accept the initial exercise training, or occasionally participate in physical activities. Flank pain because of respiratory muscle blood flow during exercise and the formation of oxygen deficiency pain. Strenuous exercise immediately after a meal or intestinal gas accumulation may also cause side abdominal pain.

To practice chest. First practice arm.

Exercisers confused:

I just want to practice chest, I also know that exercise chest approach: push-ups, bench press, birds and more. I also know that with a large weight, more aware of ideas focused on the chest hard, and every time I have to practice to exhaustion, just how I feel chest muscles did not feel it?

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Analysis:

This is a large part of the novice, and even practiced for a long time veteran of the most puzzled question. In fact, the method is correct, yes. Push-ups, bench press, birds and so action is to exercise the pectoral muscles, while selecting a large weight before stimulation is not the problem, ideas focus more strongly on the chest is not a problem. The problem lies in the chest muscle exercises to exhaustion and no feeling. Because this time exhaustion is not exhaustive chest muscles, but your arm muscles exhausted. All exercise chest muscle movements, the premise is to rely on the arm holding the instrument, and then through the chest muscle force, to carry on the muscle stimulation (ie indirect stimulation, rather than direct stimulation). This means that if your arm muscle strength and endurance is poor, you are Nabu Wen equipment, all the energy is concentrated in the hands of force. Then the idea is simply concentrated force Gubuguolai chest, chest are stimulated is small.

That is to say, the chest should be well by force, a prerequisite is that you can easily play with arms in the hands of equipment load, on this basis, before it can be achieved, the chest muscle force, directly stimulate the chest muscles.

Let's make an example like this: A lot of people are playing the game, preferring to kill the boss.

If your level is high enough, you can get advanced equipment, then the boss was you kill a few burst;

However, if your level is low, you can not even move the advanced equipment, then you may never shake the boss;

Here, the high level represents a strong arm, lower level represents a weak arm, and boos on behalf of the pectoral muscle to conquer us. Only you rank high in order to play its capability of advanced equipment. Then kill the boss, which is a matter of time.

I would like to explain this, the majority of children's shoes have come to understand.

Response options:

"For practicing chest, arm first practice." Which includes the triceps muscle (focus), biceps, deltoid (front, middle and rear beam) also practiced, forearm wrist flexors, wrist extensors . (Do not ask me how to train these muscles, tired of his hands Baidu, please.)

Fitness one week to practice a few times appropriate

Fitness to practice several times before one week it right? In general practice a few times a week with fitness classes and fitness for purpose. Generally can be considered:

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One, according to fitness level
Popular for fitness level can be the beginning of the people called fitness fitness entry level, and then after 2-3 months of training, then you can become a junior. Almost half of the system until the exercise, this time is almost the intermediate level. And after at least one year of training to become a senior systems or professional level.

Fitness entry level

This stage is mainly never exercise to exercise, to adapt to movement-based, it is recommended 2-3 times per week workout.

Fitness primary

After the entry-level system exercise, the body's endurance and have great endurance increase. Then the system recommends exercise 3-4 times a week.

Fitness Intermediate

Achieve fitness intermediate level who have been great changes in size, muscle size, muscle strength, endurance are relatively more than most people, reaching the level of the so-called cream of the crop. At this time, the proposed system 4-5 times a week training is the best.

Fitness Senior

In general, the primary and secondary has been a large part of people will have to be "out" and can not enter the Advanced. The reason probably have these:

1, patient enough, just enter the primary and found little change in the body, to give up;

2, intermediate level and to meet the situation when their own, no longer continue to exercise;

3, various factors, difficult to break the status quo, reached an advanced state.

Achieve fitness advanced exercisers can be said is very passionate about fitness crowd, they do not exercise one day, you feel uncomfortable. Fitness For this class of people, is already part of life, so do not be arranged, they will consciously exercise five times a week or more.

Second, according to fitness goal
The above said level of fitness, increase muscle crowd is basically for the purpose. For some fitness goal is not the same crowd, workout times there are not the same. Overall is this:

Weight gain crowd

2-4 times / week; fitness level at different times differ.

Increase muscle crowd

3-6 times / week; fitness level at different times differ.

People lose weight

3-7 times / week, and at least three times a week for 30 minutes of aerobic exercise. If the endurance and stamina is good enough to arrange a day per week.

What is aerobic exercise aerobic exercise which.

Aerobic exercise is an adequate supply of oxygen to the body in the case of physical exercise performed.

That during exercise, oxygen inhaled and demand are equal, to achieve physiological balance.

In simple terms, aerobic exercise is the Renhe Fu rhythmic movement, the movement a long time (about 15 minutes or more), exercise intensity in middle or upper level (maximum heart rate of 75-85%) .. .

Drink plenty of water is also a healthy way to gain weight

Skinny, really exist in this society. Also for yourself or the people around like thin Stick it in trouble? In fact, normal weight you want to give yourself a little small increase in fat is not so difficult to do. Perseverance. Normal life, always pay attention to that, there was still a healthy body drop.

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In fact, I want to introduce to you this way, it can not be called a method approach could not be simpler approach. That is, eat + drink!

Yes, you read right, that is, eat + drink! Very simple, as to why?

Skinny people, in general, are not very good stomach, digestive system is not very good compared to other people. So, three meals a day, eat, no one to eat too much. I suggest, you want to fatten the little lean, and finally turned into day five meals three meals a day or even six meals a day. Because if one eat more, then, is not conducive to digestion, the body not only nutritious, himself does not become stronger. Eat more meals if changed, it would be beneficial to digestion. Only in this way can make the intestinal absorption of more nutrients. Eat when we must eat slowly. And the best collocation hot. Soup will also help digestion, oh.

The best time to eat with some meat with eggs. This time, it is strongly opposed to drink water before meals. Because it will affect the appetite. After the meal, a little rest is eight, and another glass of white water, so the effect is really good. As we all know, the human body is inseparable from the metabolism of nutrients in the water, the body has enough water, it will not affect the normal metabolism.

Dinner with drink, are most common thing in life, their own little attention, it is really hard to do. If you can not change the meals more meals, they always carry some high-calorie snacks. Keep it to yourself to increase the heat.

Men how to lose weight. And women to lose weight What's the difference?

With the improvement of living standards, an increasing number of obese patients. Many male friends also suffering obesity. So, men should be how thin it?

In fact, thin men and women, male and female slimming slimming methods are similar. Diet to lose weight, exercise to lose weight, weight loss medicine, cupping weight loss, liposuction surgery are common ways to lose weight. These weight loss methods has its advantages. Theoretically, physical weight loss diet should be based. If the physical weight loss results are poor, you can choose liposuction weight loss drugs and weight loss surgery.

Weight loss diet is mainly reasonable arrangements for recipes, try to avoid excessive intake of fat. Exercise to lose weight is through exercise, consuming accumulation of excess body fat. In general, the combination of exercise to lose weight weight loss diet better. Because the correct diet and exercise to lose weight the most secure, so the diet should be based on these two approaches based.

【gym fitness】Men's gym workout weight loss plan one week table

To place men, whether for their own body weight and sorrow it? Let us in the gym now! Here I will introduce men's gym weight loss plan now!

Generally, we exercise site is mainly a few large muscle groups: chest, back, legs, shoulders, abdomen, arms, here I will give a detailed training program, and may involve some fitness terms, do not know if you know anything , do not understand the words themselves and then look up.

From your first day of practice since the beginning of the cycle in the following order:

First day: practicing chest

Training sequence: 1. Supine elected (heavy weight, four groups of 8-12 times, if you do its utmost to be able to do less than eight times the number of instructions the weight is too heavy, too light weight greater than 12 instructions, need to be adjusted , I will not go into details later) -> 2. single week: on the Decline (heavy weight, four groups); Fortnight: dips (can aggravate the four groups) -> 3. single week: Flat lying birds (four groups); Fortnight: chest clip (four groups)

The next day: Practicing back

Training Program: 1. Single week: posterior chin-up (can aggravate the four groups); Fortnight: anterior chin-up (can aggravate the four groups) -> 2. Single week: standing boating (heavy weight four groups); Fortnight: deadlift (heavy weight, four groups) -> 3. single week: chest Thira (four groups); Fortnight: shrug (four groups)

Day: Practicing leg

Training Program: 1. Squat (body weight can be more than doubled over the four groups) -> 2. Prone Leg lift (less than 1/2 weight, four groups) -> 3. Tiptoes stand (four groups)

Day Four: Training triceps

Training Program: 1. Narrow bench press (heavy weight, four groups) -> 2. Single week: standing elbow pressure (four groups); Fortnight: supine arm flexion and extension (four groups) -> 3. Overlooking Li arm flexion and extension (four groups)

Day Five: biceps training

Training Program: 1. Standing arms lift (heavy weight, four groups) -> 2. Single week: Positive grip single arms held (four groups); Fortnight: anti-grip single arms held (four groups) - -> 3. single week: Volume rods (four groups); Fortnight: Priest chair lift dual arms (four groups)

Day: Practicing shoulder

Training Program: 1. Anterior elected (four groups) -> 2. Posterior elected (four groups) -> 3. Standing birds (four groups) -> 4. Overlooking Li birds (four groups)

Seventh day: Fat Reduction

Training Program: 1. Sit-ups (six groups) -> 2. Supine leg raise (six groups) -> 3. Jogging (medium speed reducer is not allowed, 30 minutes)

According to the above training program, considered a reincarnation every seven days, seven days rest for two days each training course, you can take a day four days, but the training sequence can not be disrupted, training 60-90 minutes a day, starting weight and intensity can be smaller But every day, every stage must be a breakthrough.

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Easily seven strokes fitness while watching TV

Core Tip: Why watch TV when you want to exercise to lose weight? Because this time you are most busy, time. To know a lot of people an excuse to evade the campaign is too busy, no time. Do not think that just follow television sweating dance aerobics to burn fat, even when sitting on the couch watching TV, some simple movements can make you burn calories.

Why watch TV when you want to exercise to lose weight? Because this time you are most busy, time. To know a lot of people an excuse to evade the campaign is too busy, no time. Do not think that just follow television sweating dance aerobics to burn fat, even when sitting on the couch watching TV, some simple movements can make you burn calories.

If you never watch TV sports, beginning as long as 10 minutes a day on it, then gradually increase to 15 minutes, 20 minutes ...... the biggest advantage is - it will never slow you enjoy your favorite programs.

First,

Lie on your back on the sofa, Shuangshoubaotou, legs clamped mat, lift, back and forth 5 to 10 times.

Thin parts: the abdomen, buttocks and leg fat.

Sometimes fitness is equal to overeating!

Core Tip: Sometimes fitness is equal to overeating!

Many people use the weekend to make up for centralized fitness workout deficiencies. Fitness experts say, do not bother Games pernicious harm the body; occasionally exercise will harm the body beverages, tantamount to "binge eating."

Modern medical research has found that people who participate in sports like mortality rate for people who occasionally participate in physical activity half. For those who can not long persist movement of the people, and occasionally exercise, will increase the wear of vital organs, tissue loss of function caused shortened life expectancy. 30 years later, one of the physiological function of an annual 0.75 to 1% of the rate of decline, while the occasional movement of people who work sitting, physiological degradation rate is twice as frequent exercisers. Movement and non-movement, the same 35-year-old, whose degree of aging can be a difference eight years; to 45 years old may differ from each other for 20 years, after every 10 years, the gap is increasing for two years.

Weekends are mostly concentrated Fitness five days a week ago, sitting in the office, basically no movement, in fact, the body has adapted to this state. Weekend suddenly come up with a lot of time to focus on training, but has been formed to break the physiological and body balance, the consequences worse than no exercise. Regular moderate rather than occasional fitness exercise can prolong life, and for mental health also have a positive effect. Experts believe that exercise fitness effect is mainly the result of the accumulation of traces. The so-called exercise traces that remain after exercise on the body in the fitness benign stimulation. If fitness time interval is too long, and in the exercise traces disappear after exercise, every workout is equal to start from scratch.

Therefore, scientific and effective approach is to exercise 3-5 times a week. Fitness race weekend due to time constraints, although not usually have plenty of time as the weekend, but it can be the appropriate choice of projects, gossip place, the nearest of moderate exercise, can make the workout traces same as the chain link. This exercise can really get to improve physical fitness, health-enhancing effects.

Whatever you do exercise, adhere to and important, write a plan and then execute according to plan fiercely. Come on!

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Sex can also be fitness?

Some effects of sex and physical activity equal to the price.

Physical exercise can make people get mental rest, and thus ease the psychological pressure. Karen said: "The sexual life can also become relieve nervous tension is an effective way." She believes that sex can help the couple to eliminate cold, full of joy, togetherness and enjoyable. Because of the psychological pressure will weaken the immune system, relieve these pressures through sexual life helps people reduce disease.

Fitness, so you hold out your chest T-shirt

Core Tip: wear a T-shirt, you can not do not envy those who like clothes iron buckle two guys. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.

Wear T-shirts, I do not envy those clothes you can not deduct the two iron inside like the guy. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.

Chest facts:

The average person, the average bench press weight is about 61 kg. As long as you provide us the reference method careful exercises can greatly exceed this average. Pectoralis major in the bench press this action is the main force of the muscle groups involved, in addition there is also the deltoid (front beam-based) and triceps assist force. If you are in training before pectoral deltoid or triceps, then you exercise chest when he can not achieve sufficient strength and sufficient exercise chest. Ideal order is practicing chest, then to practice deltoid, triceps last practice.


Main training action: the classic barbell bench press exercises for the exercise chest, it is definitely the most basic and most important exercises. This exercise, and compared to any other exercise, can stimulate more muscle fibers chest.

How do the bench press? His back lying on the flat bench press bench, to the head, upper back and buttocks touching stool surface and get firmly stable support, legs apart, feet flat on the floor. Forehand (tiger's mouth relative) full grip (thumb around the bell lever with the other four fingers relative) barbell. Both hands slightly wider than shoulder width distance. Remove the rack from the barbell bench press, arms straight, so that the barbell is located just above the collarbone. Chen Jian, and tighten the shoulder blade. Then under the control of the full decentralization barbell slow, slightly under the nipple gently touch the chest. Then upward and slightly backward push up the barbell, the barbell back to the top of the clavicle.
The elbow can be locked at this time, it may not be completely straight. Continued to tighten the shoulder blades.

Some explanations: Different grip distance, different effects at different grip. Grip from different exercise focus will be different. Wide focus on training the chest away from the grip, narrow grip from the right triceps and deltoid stimulate some more.

Using different instruments: the bench press with dumbbells doing weight lifting, than using the barbell bench press lift weights smaller. However, when using dumbbells, his hands moving independently of each other, helping to keep the arm perpendicular to the ground, reducing the risk of injury.

Improved training programs: Most people most commonly used method is to do chest exercises three actions, doing three sets of each action, and our training methods proposed action is to do seven, only one set of each action. This method is not from three angles, but from seven different angles to stimulate chest. This method can stimulate more muscle fibers, promote muscle overall growth.

Hands - Hands are holding (palms up, the tiger's mouth relative) barbell, grip slightly away from the shoulder in width. The barbell bar pressure in the palm, so as to make the barbell is communicated directly through the wrist to the elbow.

Wrist - To avoid over backwards Fanwan. Should be made to maintain upright posture of the wrist to evenly disperse the force to protect the joints.

Arms - to reach the highest point on the barbell, you can straighten your arms, you can also lock the elbow; doing so not only will not hurt you, but also helps you to get a fuller range of motion. Decentralization barbell when lightly touch the barbell at your chest.

Chest - decentralization of the barbell bar around the nipple or nipple slightly lower position. If the nipple is too far above or below the shoulder joint will be too much pressure will therefore increase the difficulty of the exercise.

Eyes - In the last half of the action when the center peg barbell bar, but do not tighten the chin staring at the lower levels barbell live link, should naturally visual top elected to concentrate on the weight of the barbell back again horizons .

Head - the head flat on the training time bench. When you feel neck or upper back pressure too much to bear, you can turn the head to make the appropriate adjustments.

Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.

Legs - feet flat on the ground, legs naturally open, showing the letter "V" shape, knees bent at a 90 degree angle.
Feet - feet should always be flat on the ground, toes can be opened in order to better maintain the proper balance. When you push too hard when lifting weight, you can move the position of the feet properly, you can also Dianqi toes to fit Gongyao help.

Hip - hip is always attached to the training bench, with hunched. Chest and thus avoid excessive leveraging, get plenty of exercise.

Lower back - in the whole course of action should be to keep your back's natural bent. Excessively bend or lift the buttocks lower back exercises will change the angle of the pectoral muscles, so it becomes a focus on the lower chest and triceps, lower back and spine will be subjected to excessive pressure.

Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.

To your return: more sex drive and lush! A sinewy wide chest dress can make you more stylish and trendy, you will therefore her more of a natural impulse. What are you doing popular missionary posture, your chest and she would glance. Strong chest also make your support longer.

More power! Whether football, basketball, martial arts, or hockey, in any confrontational movement, strong chest is an advantage that you can more easily push you ahead of the obstacles. More forceful arm swing! Vigorously smash in tennis and baseball pitching great need powerful pecs to gain speed. Fierce power forward! Pecs main function is to make the forward movement of the arm, so well-developed chest makes you exclude indomitable obstacles in front of you.

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fitness exercises for women

Core Tip: In order to create the perfect body, many city girls regard fitness as a daily course. Outside of work to go to the gym is not what fashion move. However, due to lack of guidance, they are more or less in the exercise has some misconceptions.

Woman fitness exercise misconceptions

Misconceptions one: a lot of sweat to lose weight fat

【muscle & fitness】Six kinds of new ways to exercise the biceps

The human body there are about 640 muscles. But by the traditional concepts, you will particularly value the level of development of the biceps. They are small muscles, if you have not done enough curl, biceps definitely not up to the towering shock effect. 

Muscular guy who never give up the curl exercises, they always insist on their own way curls. No hard training, biceps potential can never be tapped. Whether or not you agree, I bet your biceps training far place. Now, we introduce you to six kinds of new ways to exercise the biceps, let your arm rapid growth, core muscles also improved, to enhance strength, balance, and promote fat burning.

A push-hammer curls

【mens health】6 kinds of foods can kill sperm

To the stage of the men and women of childbearing age, to a healthy and lively baby is the greatest thing. However, this is not a breeze. Semen quality in recent years, showed a general decline in the worldwide trend, the reason, a variety of social and environmental factors, the role is inevitable, but the impact of diet can not be ignored. Many men unknowingly eat a lot of friends in the spermicide food, affecting sperm quality. Now, to tell you what it spermicidal food!

One, fried chicken

【diet tips】Fitness food and nutrition analysis.

A: These dishes to help you bodybuilding

For those looking to lose weight and fitness consumers, what kind of food consumption is a major problem. Recommended for you under 12 kinds of foods contribute to weight loss and bodybuilding, consumers may wish to try.