[strong and handsome holding is motion having oxygen] _ is strong and handsome hold _ to do _ how to move – of _ motion method
Strong and handsome holding is now the way of a movement that the masses likes very much, strong and handsome hold simple, the method is light, suit most crowd, the action won’t be too quick, also too won’t anxious, the speed that accords with the body needs to listening to use the music of feeling only, pressing rhythm to beat can mobile whole body fluctuates, those who reduce pair of cervical vertebra is oppressive the ligament drag in with the body, so strong and handsome is holding motion there is oxygen? The effect is there?
() the head and cervical
? ? 1. The ground does the left and right sides or control moves up and down, avoid fast or violent act.
? ? 2. Load with exceeding side Qu Hui is opposite cervical vertebra is excessive and oppressive.
? ? 3. Do not pull pull the head to come extend back and cervical.
? ? 1, the little scope action that arm side mentions is the case that repeatability carries a shoulder. Extend swings quickly can make a shoulder articulatory press press.
? ? 2, with one partyShanghai Long Feng forum 1000 beautiful net forum of Shanghai 1000 beautiful nets of Shanghai To repeat too much (it is above 50 times commonly) arm movements, cross a very forward or sideways meeting to cause the impact of pair of shoulder ministries especially.
(3) human body? Dry
? ? 1, without back of a chair: Take this kind of posture to prop up weight thing upper part of the body to be able to make rachis and waist bear very great pressure.
? ? 2, lift double leg continuously: Lever of adjustable brace minister will be oppressive the waist and bring about lumbar backache. Also because avoid such as scissors,the leg is mixed trembleForum of Shanghai night net Move the action that kicks a leg.
? ? 3, fixed position is rotational: These movements can make the waist has gottenForum of baby of new Shanghai noble Spent torque coming back.
? ? 4, Fu lies a height that elbow touchdown does not exceed when extend back.
? ? 1, knee deepness bends and pose of other and exceeding bend one’s knees, can make knee joint gets very great pressure.
? ? 2, from narrow crouch instead wide crouch, tiptoe by inside the fork outside forked instead, knee should crouch down the direction of tiptoe.
? ? 3, the action that next crouching does not want too fast, the upper part of the body is beyond the mark pitch orShanghai joins friendly community to touching with the city The body was loosened before regain one’s feet, can cause bad effect to knee and waist.
? ? 4, crus kicks a foot not to exceed 32 times continuously with gambrel
? ? 5, do not make place ran gesture with thin leg means, often changing footstep posture is to reducing repeatability wallop most the most important.
Strong and handsome doing this motion kind is very good motion having oxygen, can promote metabolism, can increase the power of the body again, through jumping strong and handsom[……]
[reduce weight by bike] _ reduces weight by bike how does _ decrease _ how – of method of thin _ thin body
The method that reduce weight has a lot of, among them fitness reduces weight still is very pretty good, can exercise already, improve healthy condition, return the effect that can achieve thin body to reduce weight, so ride1000 beautiful net forum of Shanghai Does the car reduce weight what to advantage have? The method that can say this kind of fitness reduces weight is simpler still, also won’t cost how long time, the burden that can reduce the body is returned in the process that cycle, cycle nevertheless time cannot too long.
Simple easy travel
Compare with the appearance of campaign having oxygen such as walk, ran, the simplest is to ride a bicycle. As a result of the bicycle sit saddle cannot prop up his weight in motion completely, because this is compared,ran can exercise more.
The load to the body is very light
Walk can be brought to the body in the instant exceed weight nearly 1.2Shanghai Long Feng forum The touchdown of times wallop, and ran is the concussion of nearly 3 times. What differ to it is, the bicycle leaves the area as a result of crural pedal, because of the touchdown that this brings wallop compares weight small, won’t increase the articulatory unnecessary burden such as ankle, knee and waist. At the same time because ride a bicycle very difficult scrape up is fatigue, be helpful for holding to everyday accordingly.
Can master freely according to oneself rhythm
Of motion it is OK to lose by force proper motion palm accuses this is to reduce weight by bicycle have one of places. The weight that the key is gear and fastForum of Shanghai night net Spend, can be controlled according to the body condition that day and physical ability. Abecedarian can get gear set a few lighter, walk slowly move footplate. Can carry through aggravating gear conversely fast, achieve the goal that adds carry momentum thereby.
Can exercise the whole body muscle
Look by bicycle be like simple, it is to be in however actuallyShanghai night net Exercise systemic muscle. When stepping on the footplate that use a base, the action; both hands that the power that the quadriceps that can exercise ham to express side and coxal big gluteus; transfer by footplate can remove to exercise crus triceps is helping handle up, can make back muscle gets taking exercise, at the same time on both hands artifice go up the muscle of wrist triceps and upper part of the body1000 beautiful nets of Shanghai Can get taking exercise.
Can buoyant ground holds on
Move for long continuously the body, can make temperature rises to perhaps drop, bring about perspire. Evaporate when sweat fluid and after deposit, temperature rises, feel fatigue then and want to suspend campaign1000 beautiful nets of Shanghai make friend , at this moment the bicycle shows distinct advantage than ran, because of airing the sweat of put apart, temperature rises very hard because of motion, can hold to long campaign then.
[what does seaside natant need take] how does _ seaside natant _ swim how does _ prepare – of _ equipment item
Often undertake natant taking exerciseA pulls love Shanghai to be the same as a city The body that can invite us becomes more healthy, and return can very good raise vital capacity and improvement immune force, swim to the seaside among them not only the pressure that can very good close nature still can allow us gets very good commentate1000 flowers of ShanghaiLove Shanghai is the same as a city Net forum Put, but undertaking natant to the seaside is an outdoors motion after all, we must have made adequate preparation, natant need of edge of go into business understands what to take together below.
The seaside swims what does need take
? ? Requisite
Sunglasses: Burning sun sorching, sunglasses is the requisite that protects an eye not to suffer intense and solar enroach on. Carry to facilitate, should choose weight light, do not be afraid that the colophony that fall is other perhaps the athletic lens that synthesizes material, had better be glasses leg matchs those who have a band the sort of; The sunlight of the seaside is intense, should choose the lens of dark brown, green with deeper color so; UV lens can prevent lens of ultraviolet ray, polarization can filter smoothLove Shanghai is opposite with the city touch The clutter in the line, make the scenery before more clear.
Prevent bask in frost: Ladies may bask in things to preventing more be expert at, but need is used like the man prevent the skin that basks in things him protection not to suffer ultraviolet enroach on. Additional, daub is prevented when basking in frost must daub is even, if was developed by sweat, fill even brush, but cannot disrelish a trouble.
Natant appliance: Arrived the seaside does not swim is disappoint having a place really beautiful scene in a good day, so natant appliance did not forget to take certainly. Swimsuit, swim pants, swim capNew love Shanghai is opposite with the city touch forum , water looking glass, bath towel, slipper, cannot little.
Camp things: Tent calculates luxury already, calculate again taste sparely. A falls in love with the sea to be the same as a city Because camp compared with look for off-the-peg abode, appear very troublesome, and equipment itself is not cheap also. Dan Lou battalion can save accommodation to expend, have fun very again. In the tent that the seaside uses, apt is a few bigger; Had better the sort of net that take gauze can breathe freely, can enjoy the fun that blows sea wind euqally in tent so. Moistureproof mat, air cushion should have been taken, sleeping bag criterion cannot too thick, the small sleeping bag of monolayer is enough. Special those who remind you need notices is, on the beach that scarcely of dew camping ground should choose to be able to erode in briny flood, have the risk that is wided otherwise.
Awning and beach chair: If you are to drive oneself,go seaside, can take this different thing. The look of awning is very much, had better[……]
Article introductionLove Shanghai is the same as city forum
We will be the easiest a few off the rails main actions are collected here, see you know where the fault is to attending.
1, coxal flesh is basic pose (exercise hip muscle and outside exhibit flesh)
Stand, cent of side of left leg towards the left is again reductive. Relapse, change side to repeat.
Off the rails type: Right knee too bend, exceed right leg, the upper part of the body is beyond the mark pitch.
Sequela: All body weight falls in genu ministry, next lumbar press press are overweight, inclined square flesh exerts oneself to do sth. , flesh and coxal muscle are exhibited to be in instead outside rest condition.
Correct authorised edition: As far as possible side divides a leg to certain width, coxal centre of gravity wants firm, carry shirt summary pitch, cooperate motion, lest injure the waist.
2, triceps is basic pose (exercise triceps)
Coxal and clingy bench, both hands props up the edge at stool at back, edge of body edge stool glides.
Off the rails type: Body of both hands park two side, before body centre of gravity leans, the arm when the body glides too stretch tight straight.
Sequela: The position of both hands mistake makes shoulder and deltoid demanding, replaced the movement of armShanghai night net 1000 beautiful net forum of Shanghai , pelvic pitch makes articulatory bearShanghai Long Feng forum Heavy, can cause ache, lumbar pressure is too great.
Correct authorised edition: Both hands should the side after park is coxal, personallyNew love Shanghai is opposite with the city touch forum Body along bench edge next perpendicular crouching, maintain a shoulder to carry integrity on the back, double foot and approach, the upper part of the body, bosom reachs the head to go up straight bring (ham and ground are basic and parallel) .
Hold sitting position for a long time, the cervical vertebra that lets you and pelvic cavity equipment get pressure. Gem gal teacher says, Love Shanghai is the same as a city PersonallyA pulls love Shanghai to be the same as a city There are two shares on body is Chongzhongzhi is weighed — rachis and pelvic cavity. Because rachis is the energy center of the body, and its one aspect of the matter is linked together with the pelvis again. Can say rachis affects the pelvis, and the pelvis also restricts rachis, both cannot break up. Time of the job seeking a site looks for bit of leisure, let the body be loosened well, doFall in love with sea otter phoenix 419 sauna Do the exercise that has specific aim, of the health of stimulative whole and beauty abiding.
Extend of the music before 1 half lotus strengthens back sits type
Exercise method: Sit on the ground, double leg is exhibited to extension forward, the body is erect.
Bend left knee, left foot finishs the sitting position of half lotus.
Forum of Shanghai noble baby
Left arm bypasses after body, hold foot of left foot beetle-crusher.
Double genu as far as possible and approach, the right hand handholds ahead right leg.
Back carries spread, forward upper part spins rachis, hold this action.
Exercise effect: Alleviate ache of humeral week muscle; Agile shoulder neck is articulatory, the blood all round stimulative rachis circulates; Extend lower limbs is articulatory.
The movement is no-no: Disease disease sends lower limbs joint period person unfavorable exercise.
2 trees type
Exercise method: Hill form is basic type stands.
Right leg poises, carry left foot, left foot instep is put in on the right side of ham root ministry, cheng Banlian spends type.
Both hands is before the bosom put the palms together.
Even breath maintains.
Expiratory, the arm is put down slowly from two side. Repeat change another side to practice.
Exercise effect: Extend is whole rachis, loosen humeral neck joint; Increase the dedicated capacity of body and mind.
Article introductionShanghai night net
The method that takes exercise among the life at ordinary times is more, to a few students, if want to undertake the training of dash, must make a few detailed plans, e.g. dash 7 days of training plan, such plan time is not particularly long, also have stated specific aim at the same time. Training endurance, speed, force, erupt force respect, can obtain certain progress. The content that a week trains 7 days everyday and side key can differ somewhat, it is one kind is comparedLove Shanghai is the same as a city Better, scientific dash trains a method.
Dash trains week of training to plan
Zhou Yi: Speed and special latent capacity practice
1, warming-up: Canter 1000 meters – 1500 meters, all sorts of spinning the activity, harmonious exercise, specialized training that run, strong run or flexibility runs.
2, speed practices: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (100 meters run Duan Zaizhong later period runs 6 – 10, basically be to increase special latent capacity. 400 rice is special run 150-200 rice 6-10)
3, fast force, medium force practices [arrange by Www.duanmeiwen.com]
4, lumbar abdominal muscle practices: Overhang lifts leg or situp 60- – 80 second
5, loosen an activity
Zhou Er: Small force, general endurance practices
1, warming-up: Canter 1500 meters – 2000 meters, all sorts of spinning the activity, harmonious exercise, specialized training that run, strong run class flexibility runs.
2. Upper limbs forceA pulls love Shanghai to be the same as a city ＋ class jumps (use barbell or crock bell / class jumps for multistage)
3. Fight obstruction to practice (use oak thongNew love Shanghai is opposite with the city touch forum )
4. General endurance practices 3000 ― 5000 meters canter
5. Loosen an activity
Zhou San: Speed staying power practices
1. Warming-up: Cross-country race or ball kind vivid, all sorts of pulling1000 beautiful community of Shanghai Grow activity, harmonious exercise.
2. Sandbag places a leg
3. 100 meters, 200 meters special: 300 meters of 200 rice, intermittence run or different run the combination that be apart from runs 4 – 8 groups of combination run plan: (300 meters + 200 meters + 150 meters) × 2-3 group 400 meters special: 600 meters, 300 meters of 400 rice, intermittence run or different run the combination that be apart from runs 4 – 8 groups. Combination runs plan: (600 meters + 400 meters + 200 meters) × 2-3 group
4. Upper limbs force practices: Lie push or snatch.
5. Loosen an activity.
Zhou Si: Multinomial fitness practices
1. Warming-up: Canter 1500 meters – 2000 meters, the specialized training that run, strong run class flexibility runs.
2. Run quickly 30 meters 6- – 8 groups.
3. Shot or snatch are cast after or break up high etc
4. Hurdle race wearing or box horse
5. Obstruction practices or cross jump or cross run practice
6. Ball kind game.
Zhou Wu: Force practices
[quadriceps] _ detailed of quadriceps training movement solves _ of quadriceps exercise a method to have what –
AA pulls love Shanghai to be the same as a city Pull fall in love withForum of Shanghai noble baby The sea is the same as a city Forum of 1000 the Long Feng that spend a netForum of Shanghai night net [……]
[high school is born how to drill abdominal muscle] _ of adolescence of _ of _ abdominal muscle exercises _ how to move –
Shanghai Long Feng forum
Very much child always is as a child when like sport very much, arrived especially after high school a lot of schoolboys had grown up. This moment is very yearning the sort of muscle the male, compare to exercising the respect also is attention so much. The means that if master,respecting practices abdominal muscle or the note is not if understanding is clearForum of 1000 the Long Feng that spend a net Appear very easily the problem is gotten. So, is high school born how to drill abdominal muscle?
Morning is experienced: After undertaking deep breathing, by right of endeavor to grow howl to the day at a heat (the vital capacity that can take exercise and increases oneself, bottom enrages as sonorous as organ) . Undertake place take off, place take off feels take off of tall, run-up, run-up take off more everyday take exercise high (can promote him body effectively to grow sarcous of tall, each place able-bodied as beautiful as line.
Ran: Insist to run everyday 2000-5000 rice long-distance running, can let body heart lungsShanghai joins friendly community to touching with the city Work skill suffers a gender rise greatly, the muscle that can exercise the whole body at the same time group, it is foundation of fast experienced very strong and handsome sarcous. Forum of Shanghai night net
Standing long jump: StandLove Shanghai is the same as a city Calm long jump one talent is early in do 3 groups late, every groups do 25-50, it is most fast practice leg ministry muscle and spin the method of systemic muscle line.
Push-up: The friend that push-up suits to have certain power base is done, do every time should let the body stretch tight as far as possible straight, especially leg ministry and waist cannot bend, do 1 group at least everyday, every groups of 20-50, it is the good way that exercises arm muscle and power.
Sit-ups: Sit-ups is one of pattern of familiar experienced abdominal muscle, do not hold use ground, also suit to be begun in the home very much, sit-ups suggests to do 30 above.
Dumbbell: Want to exercise humerus bicipital friend can try dumbbell, be opposite through the arm of dumbbell carry pull, local sarcous exercises aggrandizement, do 50 at least every time, ability is effective aggrandizement sarcous appearance.
Swim: Meet natant friend, might as well try to go everyday indoor swimming-pool swims a few rounds, swim more experienced than ran muscle is more effective and fast, and muscle line will be more slender beautiful.
Do broadcast gymnastics: Learn simple wushu to cover a few main actions of road or practice martial arts, attention: When practice martial arts of begin to learn, do not ask first alike in spirit, and must seek be similar in form or appearance. The raise one’s hand that just can assure oneself is cast sufficient the skill that accords with person of practice martial arts does not leave heart.
After the introduction tha[……]
The girl that there is a lot of now feels her leg is too thick, so below these methods you are certain and officinal.
Shanghai joins friendly community to touching with the city
50 rub give birdie leg
When bathing, 1000 beautiful community of ShanghaiShanghai night net To the Tu Manmu on the leg bath shows (Forum of 1000 the Long Feng that spend a net To reduce attrition) , search with the waist about the same tall place (pipe of commode, water)Fall in love with the sea Go up a horse, both hands opens rub, use bit of power a little, according to arrive from ham root the directional rub of knee, again retrorse rub, Shanghai Long Feng forum Like considering method of leg of thin and small. Begin rub 50 times, arm is met very ache, hold to. When you can rub 100 when, the result is certain apparently!
Add flesh and reducing weight is two different goals, but can undertake together, the main contradiction between them is in namely dietary respect, add flesh to must want to increase dietary quantity of heat, need reducing weight is on a diet certainly, say to look between both so seem the contradiction with have certain, be in actually gradually among athletic process, such contradictory meeting gradually reduce, body model look will be better and better, the contradiction of this respect also is met gradually reduce.
Add flesh to reduce weight how to undertake at the same time
So, add flesh and the main contradiction that reduce fat, go out to go up in food actually. We know, want to add flesh to must want to have profit of quantity of heat, carbolic water not plan, because protein synthesis needs the participation of carbolic water, that is to say, a thin person people when increasing, adipose affirming with muscle also grow together, but wanting you only is not eating rubbish food, impossible also meeting eats directly support a fat person, need not worry so. But reduce fat, you need to have gap of quantity of heat, daily absorb should be less than defray, right now, if you are returned,complement a large number of albumen, then you still need those who add carbolic water to absorb, but this decreases fat to have negative effect to yours, so both is contradictory necessarily.
Say both not contradictory, what meaning be? It is you original body fat ratio is normal, just somewhat fat, muscle slightly little, then you do not need to add flesh substantially to perhaps say to reduce fat, so, you butLove Shanghai is opposite with the city touch With medium carbon water, high protein, little adipose, such coming that eat, body fat won’t heighten, muscle also can grow slowly. So, how many ability is ” medium, tall, low ” ? We can calculate. Daily place needs total energy formula: Male: [10 X weight (height of Kg) + 6.25 X (age of Cm) – 5 X + 5] X activity measures female: [10 X weight (height of Kg) + 6.25 X (age of Cm) – 5 X – 161] X activity measures vivid momentum is a coefficient, citing says: Doing not have motion is probably 1.3, have training of 1 hour of force, if be 1 hour has oxygen,be 1.5-1.75; probably, the word that is mixture training of 1.6 – 1.8; about is OK according to 1.65 will calculate.
For instance some human body weighs 70 kilograms, height 170cm, 20 years old, the mixture that undertakes 1 hour everyday trains, soNew love Shanghai is opposite with the city touch forum The quantity of heat that he needs everyday probablyShanghai joins friendly community to touching with the city Yes: [10 X 70 + 6.25 X 170 – 5 X 20+ 5] X 1.65=2751.4kcal. Gymnastical crowd is in of fitness that day, what should absorb 1.5-2.5 of every kilograms of weight to overcome is protein, for instance you are 70 kilograms, should absorb 70*1.5~2.5=105~175g protein so.
Playday is OK the protein that 1.2-1.5 of ever[……]