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Middle-aged people it is easy to gain weight, not easy to find, and often practice the following
1. Puppet action: waist abdomen exercise arm. Upright, feet apart, arms flat on the side 111111, elbows slightly bent. Left fingers upward, right hand down, while the body to the left. Then turn right up, left hand down turn, while the body toward the right. And so forth. Time: 30 seconds.
2. Knee squat: a strong back, buttocks into the thigh. Feet apart, knees slightly bent, tighten the abdominal and gluteal muscle. Slowly squat knees, to the lowest point to keep this position for 2 seconds, then stand up to the starting position. Repeated 5 times. The whole process: 30 seconds.
3. Incline control: exercise calf muscles, improve leg flexibility.
(1) feet apart, legs straight ugg classic short, hands on hips naturally attached. Back straight, bend forward from the hip joints. Maintain this position from 1 to 15.
(2) further pike, two hands, calf. To keep the legs straight, do not hug the knee UGG Corinth Boots 5756, and suddenly tried to touch the ground. Maintain this position from 1 to 10. The whole process time: 30 seconds.
4. Lateral leg: hip adjustment.
(1) Start position: his hands, kneeling right knee, left leg straight to the side.
(2) lift, straight down the left leg, done four times. Do the right leg. Repeated practice of each leg 2 times. The whole process 30 seconds.
5. Kick back: Exercise the buttocks, thighs, abdomen and upper back.
(1) hands and arm brace, the knees. Bow. Left knee to the tip movement.
(2) and then looked up, and kick back the top of the left leg, and can achieve both comfort and height. Turned legs to the tip movement, and then again after the top of the kick. Repeated 12 times. Right leg to do the same action. The whole process time: 30 seconds.
6. Lateral stretching: to improve the contours of the inner thigh.
(1) right hand and forearm to support the body ugg baily button, right lateral. Left foot on the ground in front of right leg.
(2) lift the right leg 15 times. For side do. The whole process time: 30 seconds.
7. Air pedaling: exercise the legs, the abdomen flat.
Supine 444444, lower back ground, elbows supporting the body, right leg bent toward the chest exercise, then reached into his legs, to keep off the ground 15 cm high, while his left leg bent toward the chest movement. Do not Arch, so constantly alternating flexion and extension, as the pedal bike. The whole process time: 30 seconds.
8. Back on the arch: to improve abdominal appearance, so that the waist was a curve.
(1) supine, knees, feet steady tread on the ground. Hands after the first set.
(2) lower back arch up and maintain this position for 2 seconds, then flat, close to the ground 4 seconds and repeat 5 times. The whole process time: 30 seconds.
