Fitness, help you strong body with slim body

I. strengthen heart and lung activity

This 20-minute exercise program is enhanced by increasing the heart rate to heart and lung function.

Therefore in the movement to maintain a certain degree of exercise intensity. You can control the intensity of exercise heart rate. The first 220 minus your age, and then use figures (maximum heart rate), respectively, multiplied by 50%, 60% and 80% of your heart rate zone. Specific method is:

2 minutes: slow walk, maximum heart rate of 50%;

5 minute walk, while middle and rear swinging movement of the arm, maximum heart rate of 60%;

7 minutes: a quick walk, obviously feel respiration speed, maximum heart rate of 80%;

4 minutes: walking at medium speed, maximum heart rate of 60%;

2 minutes: slow walk, maximum heart rate of 50%.

Second, the ultra-fast power plastic body

These actions can make a large number of muscles to get exercise, while in the shortest time consuming more calories.

Be in place to warm up, and then each action do 12 ~ 15 times. Action no rest between, all done after a short rest after repeat all over again.

1. the shoulder bridge support

Enhanced on the abdomen, back muscles, hamstring and gluteal muscles.

Back, knees bent, feet hip width apart, with both feet flat on the floor.

Arm on your side. Tighten the gluteus and abdomen, hips slowly lifted off the ground, up to your knees, legs and shoulders in a straight line. Keep a few seconds before slowly relax hip back into the ground. If you want to increase the degree of difficulty, you can arm cross on his chest.

2. lift the Bell squat

Enhance the gluteal muscles, hamstring, trapezius and shoulder muscles.

Stand feet apart and shoulder width.

All hold a dumbbell with both hands, bend elbows to dumbbell to shoulder. Body weight to heel and squat, as if sitting on a Chair, thigh is parallel with the ground almost (keep knees do not exceed the toe).At the same time, push the dumbbell to head on, keep the elbows slightly bent. Relax, restore.

3. later reference leg squat

Strengthen hamstring and gluteal muscles.

A. standing two feet apart and shoulder width, Akimbo.

Step forward with right foot, heel first touching the ground, keeping the knee and ankle vertical. At the same time the left heel tilted down toward the ground, the left knee, almost right thigh is parallel with the ground.

B. from the beginning, right foot forcefully, and the right thigh lift, approximately parallel to the ground, the left leg hold the balance.

If you feel this difficult too large, stand up, then went on to do lift leg movement. Right leg drop, change side repeat.

(Practice editing: Tran Hung Wong)