weight loss programs really so difficult? In fact, as long as half a brain, from the "psychological warfare" can be found, apart from elimination of fat, to achieve a multiplier effect.
weight loss programs
1, dining alone
Have you ever noticed, at noon in the cafeteria at lunch with colleagues are particularly tasty to eat, but also eat particularly large? So, try eating alone, and slowly enjoy it, eat will greatly reduce Oh.
2, TV or music
Meals at home, it is best not to eat while watching TV, but can listen to light music while enjoying dishes. Diffuse soft slow music, can you eat to slow the speed, not enough time to eat a lot of your food before the brain center will tell you: eat it!
3, smell Choi Heung
Something in your mouth after eating the first, "fed" information at least 10 minutes to be sent to the brain. So, while you eat, while smell the fragrance emitted dishes, which will speed up the "full" message sent to the brain, you will advance the full sense of the.
4, rest 5 minutes before a meal
Slimming weight loss are often not immediate, but develop rest 5 minutes before eating habits, may well be a long-term effective good way. The reason is: when your body and high tension, the pressure is too large, it is hard to do slowly, and often will hungrily eat food stomach, and very easy to overeat.
5, drinking soup or grapefruit juice before meals
In this way, your stomach capacity can be greatly reduced. This is why Western on the main course before the first reason on a vegetable soup. Moreover, the soup and grapefruit juice will help to burn fat Oh.
6 intermittent 10-minute eating
In order not to overeat, eat the food when not to breath the meal they eat it all go, you can eat for a while and rest for 10 minutes, to do anything else. Because the human brain can be informed at least 10 minutes if you have had enough.
7, "I'm full," I often hang
Slimming started brain. Therefore, you should always say to yourself: "I've had enough."
8, note the food diary
Develop the habit of keeping a journal right. When did you eat daily record of what, what to drink when you are hit by hunger tempts. This will help you understand your own eating behaviors and habits, beware of food into the trap.
9, do not always weighed
Weight may not always go to that, once a week, said weight is sufficient. To understand their own body weight changes, you can observe, their clothes become bigger or smaller; also can look in the mirror more. In this way, the ideological pressure to lose weight will not increase.
10, you really hungry
Many people often fail to distinguish is thirsty or hungry. Really hungry stomach rumble off? However, 50% of cases it only thirsty. You ready to find food to fill their stomachs before, remember to drink a glass of water, then wait 5 minutes. If this time you still feel hungry, this is really hungry.
11, please tighten their belts
In the dining secretly tighten about girdle before, this method is very effective Oh really! You will soon discover: their fed! In addition, it can prevent you from eating large quantities of food, the stomach can make it, too full.
12, Xiaodiao fat
Laughter is a body like jogging: diaphragm jump quickly into the cells of oxygen, heart beat faster, happy hormones endorphins flowing body, your stress levels and even blood pressure also decreased. In addition, the abdominal muscles will be trained. If you laugh, you've got 80 muscles, especially the abdomen, shoulder and pelvic muscles are together moving. Studies have shown that the optimist who always wreathed in smiles easier to lose weight successfully, it is not easy to get sick oh.
13, enjoy your diet
Do not for the weight loss can not eat those high-calorie delicious self-pity had. The food you are eating imagine your favorite food to eat it, then eat them!
14, buffet do not dispute the first
First you have to fight everything, when eating buffet willing to give up the curtain. Think Look, if you are the first to take food that people, when other people began to eat, you have started the second round, this can not let your stomach, "overloaded" it? Therefore, participants buffet party, you must first give priority to feeding other people, but his team came in last.
15, find the rhythm of what you eat
Observe their own, is eating more snacks, eat small meals or snacks to eat less, eat more meals. Do not confuse the two. Food rhythm is very important: always the same diet, regular consumption can improve digestion, speed up the metabolism, thus promoting weight loss.
16 calories of memory training
Want to lose weight you have to train yourself on a variety of food calories contained in the memory, which control their calorie intake Oh great benefit. Before you eat, it might try to estimate calories, and then look at the calorie list, check if you estimated correctly. In this way, you can gradually develop their own intuition on various types of food calories, so slowly that they remember.
17, outwit subconscious
Weight loss, weight in kilograms and not calculated to Jin. For example, you lose weight is not reduced by 2 kg, but reduced by 4 kg. This sounds more weight lost, so power will be more Oh.
18, eat do not eat sweet and sour
You lose weight while eating, avoid points or mixed flavors sweet and sour dishes. Smell of too many types of dishes will make your taste center disorder, and make you eat more.
19, another angle of confidence in the large angle
Enhanced self-confidence lose weight: you do not like the old "my stomach cellulite Why did shrink," and wants "My pants no longer Le belly up!"
20, do not eat
On weight loss, the most important thing is what you eat, not how much you eat. If you eat a piece of cake tempts the afternoon, then eat one night, album of fresh vegetables or fruit to offset the consequences of it right.
21, believe in yourself
Weight reduces the catty, results may be small, but should be pleased; consecutive days eating tempts should eat, small mistakes are safe about this. Your weight loss goal has always been not to give up! Believe in yourself, persevere and be successful!
In general, these methods are some small details of daily life, as long as normal to pay more attention to develop good habits, you will find to lose weight had unconsciously.
Tuesday, August 31, 2010
Weight Loss programs: Analysis of nine kinds of popular ideas about health are false
With the development of science and technology, the growing number of sports and fitness research, some new ideas to replace the old concept. In this regard, like health are often skeptical. Recently, the United States combined with the latest international study of a web site, interviews leading experts on the concept of 9 popular fitness, analyze right and wrong, and analyzed.
Aerobic exercise is not the most energy consumption
1, aerobic exercise most heat loss? Wrong.
Conventional wisdom says that the most aerobic exercise burns calories, a number of recent research is just the opposite. Found that strength training is more energy than aerobic exercise. Strength training not only helps tone muscles, and to better promote the metabolism, helps burn fat long-term adherence. Studies have shown that strength training even to the end of 36 hours, the body of the energy consumption of the process continues.
2, exercise can reduce fat? Right.
Although exercise can not prevent fat accumulation, but it can consume the body fat. Involved in various energy-consuming exercise, combined with proper diet, will help to reduce body fat content, so tall and more slender. Michigan State University kinematics expert Robert - Professor Olsen recommendations, and more for the hips, thighs and other parts were easy to hoard fat, exercise, while not ignoring other parts of the body muscle training. In addition, the power for the tendon to exercise is also important.
Do first stretching and then run
3, should first stretch and then run? Right.
Some studies claim that excessive stretching exercises before running easily ligaments harden, easy-to-injury, but still need to exercise before the joints and ligaments, "opened." U.S. therapist Robert - Dr. Ma Siqi proposal a good idea to run 5-10 minutes jogging to warm up for 30-60 seconds and then less intense stretching.
4, a marathon easy to get heart disease? Not necessarily.
Canada in May 2009 a study confirmed that the marathon is indeed in the short term damage to the heart, but rest one week after finishing a marathon, return to normal heart function, not legacy. First to participate in long-distance race before, be sure to seek medical advice, and sufficient training before the game, after all, a marathon biggest danger is that the training exercise over the amount of load to the heart to withstand extraordinary.
Exercise improves learning ability
5, exercise to improve learning? Right.
It sounds incredible, but the exercise does improve learning ability. University of Münster, Germany A new study found, run, the students learn new words to speed up the rate of 20%. Before you begin to study, exercise is the best preparatory activities, which can make the brain cells active. Aerobic exercise and strength training are beneficial to the brain, and tennis and soccer, and more complex projects to stimulate the brain better.
6, abdominal training, sit-ups is the best? Wrong.
Many women practicing sit-ups, only the exercise side of the hip muscles, not training the core abdominal muscles. But to tighten the abdomen, it must exercise the deep abdominal muscles. In addition, sit-ups need to repeat the same action, not only monotone, the effect is not obvious. Experts suggest that the combination of push-ups and sit-leg lift, you can better training the core abdominal muscles, buttock muscles and exercise also help reduce the belly.
The best time to exercise in the afternoon
7, the best time early in the morning fitness? Wrong.
The best time to exercise in the afternoon, not morning. At 4-6 points, muscle strength and body temperature reached the ideal state of the movement, breakfast and lunch has been to provide the body with the necessary energy. Then the body's tolerance to pain reached a peak, thinking more clearly. Of course, studies have shown that as long as the feeling of comfort or a habit, morning or evening exercise not a bad idea.
8, weight faster, more energy consumption? Wrong.
Quick move, use the momentum rather than muscle strength, weight lifting too fast easy to increase the risk of injury. Study found that, although difficult to move slowly, making it difficult stick, but the effect of slow move muscles move better than 50% faster. Therefore, the weight lifting movement, the slower, consume more calories. Experts suggest that the move from 1 to 3 hours, down time too.
9, Thin Man more health? Not necessarily.
The key is not just healthy weight. Resting heart rate, blood pressure and lipids are also important indicators. UK professor of molecular imaging at Imperial College Jimmy - Dr. Bell, the distribution of fat in the visceral organs of the most unhealthy. In the absence of movement of people (whether fat or thin), this fat is very common. Only exercise is to reduce the visceral fat.
Aerobic exercise is not the most energy consumption
1, aerobic exercise most heat loss? Wrong.
Conventional wisdom says that the most aerobic exercise burns calories, a number of recent research is just the opposite. Found that strength training is more energy than aerobic exercise. Strength training not only helps tone muscles, and to better promote the metabolism, helps burn fat long-term adherence. Studies have shown that strength training even to the end of 36 hours, the body of the energy consumption of the process continues.
2, exercise can reduce fat? Right.
Although exercise can not prevent fat accumulation, but it can consume the body fat. Involved in various energy-consuming exercise, combined with proper diet, will help to reduce body fat content, so tall and more slender. Michigan State University kinematics expert Robert - Professor Olsen recommendations, and more for the hips, thighs and other parts were easy to hoard fat, exercise, while not ignoring other parts of the body muscle training. In addition, the power for the tendon to exercise is also important.
Do first stretching and then run
3, should first stretch and then run? Right.
Some studies claim that excessive stretching exercises before running easily ligaments harden, easy-to-injury, but still need to exercise before the joints and ligaments, "opened." U.S. therapist Robert - Dr. Ma Siqi proposal a good idea to run 5-10 minutes jogging to warm up for 30-60 seconds and then less intense stretching.
4, a marathon easy to get heart disease? Not necessarily.
Canada in May 2009 a study confirmed that the marathon is indeed in the short term damage to the heart, but rest one week after finishing a marathon, return to normal heart function, not legacy. First to participate in long-distance race before, be sure to seek medical advice, and sufficient training before the game, after all, a marathon biggest danger is that the training exercise over the amount of load to the heart to withstand extraordinary.
Exercise improves learning ability
5, exercise to improve learning? Right.
It sounds incredible, but the exercise does improve learning ability. University of Münster, Germany A new study found, run, the students learn new words to speed up the rate of 20%. Before you begin to study, exercise is the best preparatory activities, which can make the brain cells active. Aerobic exercise and strength training are beneficial to the brain, and tennis and soccer, and more complex projects to stimulate the brain better.
6, abdominal training, sit-ups is the best? Wrong.
Many women practicing sit-ups, only the exercise side of the hip muscles, not training the core abdominal muscles. But to tighten the abdomen, it must exercise the deep abdominal muscles. In addition, sit-ups need to repeat the same action, not only monotone, the effect is not obvious. Experts suggest that the combination of push-ups and sit-leg lift, you can better training the core abdominal muscles, buttock muscles and exercise also help reduce the belly.
The best time to exercise in the afternoon
7, the best time early in the morning fitness? Wrong.
The best time to exercise in the afternoon, not morning. At 4-6 points, muscle strength and body temperature reached the ideal state of the movement, breakfast and lunch has been to provide the body with the necessary energy. Then the body's tolerance to pain reached a peak, thinking more clearly. Of course, studies have shown that as long as the feeling of comfort or a habit, morning or evening exercise not a bad idea.
8, weight faster, more energy consumption? Wrong.
Quick move, use the momentum rather than muscle strength, weight lifting too fast easy to increase the risk of injury. Study found that, although difficult to move slowly, making it difficult stick, but the effect of slow move muscles move better than 50% faster. Therefore, the weight lifting movement, the slower, consume more calories. Experts suggest that the move from 1 to 3 hours, down time too.
9, Thin Man more health? Not necessarily.
The key is not just healthy weight. Resting heart rate, blood pressure and lipids are also important indicators. UK professor of molecular imaging at Imperial College Jimmy - Dr. Bell, the distribution of fat in the visceral organs of the most unhealthy. In the absence of movement of people (whether fat or thin), this fat is very common. Only exercise is to reduce the visceral fat.
10 easy weight loss programs, to get you fully shown slim
You want to know these interesting activities? All of these have contributed to downsizing. In fact, get up, walk around it would be helpful. As long as you move up, do something, then you begin to lose weight, the other not forget to drink plenty of water. These can be made at any time to look at a small sports bar!
Walk the dog is good exercise
1, walk the dog
Do you keep a puppy then? There is no doubt that they like to walk out at any time. As long as you put them in the chain leash, on all ready. After dinner each day, bring your dog to walk downstairs to a small garden, and it is good for you oh.
2, jogging
If you hate walking, then speed up a little speed, jogging up! Daily jogging path along the Quarter will no doubt help you slim down, this is a great sport.
3 squash
This is one game type. In no one can exercise with you, choose the sport is very good. It requires you to hit the ball out towards the direction of the wall, and then it bounced back, then you play again. There are also special sites of this movement, but I want to say in fact ordinary brick wall (no windows) to fully do.
4, swimming
Do you like swimming? The heat of summer, but even the best, but the refreshing swimming exercise it! If you can not swim, is not afraid to learn about it. Believe me, this never would be a valuable learning fun sport.
5, to play tennis
Tennis is also great, but remember that a good sunscreen should be painted. Selected to give their girls tennis clothes Oh very nice, running around the pitch after the ball, sweat, dripping fun!
6, football
Football, he has a chance to play with boys might have a play! If you like random play, you want to shoot, then you start playing football right. Even if you only play, but you can also go to football. This is certainly better than sitting.
7, riding a bicycle
Riding a bicycle is very interesting. Give up your car right, try your bicycle. If you ride the road, to ensure that other people can see you, and be careful, because you do not know which driver will have you rushing.
8, dancing
Do you like dance? You feel the mood right? Then jump from your sofa Come on, move your body. Hey, even if your bad mood, you can also do so. No one watching, but your body in motion.
9, playing Wii
This is an absolutely fun game! You can follow it to play tennis, dance ... ... assembly thousand million! It has a lot of cool games. Undoubtedly, these games are full of interactive.
10, Gardening
Gardening is fun, your parents will definitely enjoy. If there is no opportunity to do gardening, you can also do some flower arranging at home, this elegant movement, as great!
Walk the dog is good exercise
1, walk the dog
Do you keep a puppy then? There is no doubt that they like to walk out at any time. As long as you put them in the chain leash, on all ready. After dinner each day, bring your dog to walk downstairs to a small garden, and it is good for you oh.
2, jogging
If you hate walking, then speed up a little speed, jogging up! Daily jogging path along the Quarter will no doubt help you slim down, this is a great sport.
3 squash
This is one game type. In no one can exercise with you, choose the sport is very good. It requires you to hit the ball out towards the direction of the wall, and then it bounced back, then you play again. There are also special sites of this movement, but I want to say in fact ordinary brick wall (no windows) to fully do.
4, swimming
Do you like swimming? The heat of summer, but even the best, but the refreshing swimming exercise it! If you can not swim, is not afraid to learn about it. Believe me, this never would be a valuable learning fun sport.
5, to play tennis
Tennis is also great, but remember that a good sunscreen should be painted. Selected to give their girls tennis clothes Oh very nice, running around the pitch after the ball, sweat, dripping fun!
6, football
Football, he has a chance to play with boys might have a play! If you like random play, you want to shoot, then you start playing football right. Even if you only play, but you can also go to football. This is certainly better than sitting.
7, riding a bicycle
Riding a bicycle is very interesting. Give up your car right, try your bicycle. If you ride the road, to ensure that other people can see you, and be careful, because you do not know which driver will have you rushing.
8, dancing
Do you like dance? You feel the mood right? Then jump from your sofa Come on, move your body. Hey, even if your bad mood, you can also do so. No one watching, but your body in motion.
9, playing Wii
This is an absolutely fun game! You can follow it to play tennis, dance ... ... assembly thousand million! It has a lot of cool games. Undoubtedly, these games are full of interactive.
10, Gardening
Gardening is fun, your parents will definitely enjoy. If there is no opportunity to do gardening, you can also do some flower arranging at home, this elegant movement, as great!
Summer weight loss with "healthy diet steward"
Wearing thin summer clothing, body fat once again glance, not only affects the appearance, more importantly, damage to health. Thus, in this hot season, in addition to beauty of female friends, the pursuit of healthy fat is also moving up the faithful!
Omron body fat weight measurement device
Dangerous "fat", exceeding the waist
The diagnosis of obesity in recent years are no longer limited to body weight, body fat content has become an important standard. High rate of body fat obese. Obesity is the enemy of health, hypertension, diabetes, high blood lipid disease, and three major risk factors for cardiovascular disease. According to the study, five percent will be obese in the future hypertension, 13.8l% of obese diabetes in future.
Male patients with hypertension, overweight or obese women, prevalence rates were 57.2%, 55.4%. Overweight, the risk of diabetes also increased with the overweight condition. Diabetes complications such as retinopathy, kidney disease and cardiovascular disease is the cause of diabetic patients such as disability, death of the main reasons for obesity is exacerbated by the development of this process. American experts Joslin Diabetes was first published in 1927 "due to obesity caused by diabetes, because obesity and death" insights.
In the obese population to the most dangerous visceral fat obesity. Unlike subcutaneous fat, visceral fat, which revolves around human organs, mainly in the abdominal cavity. Excessive accumulation of visceral fat transfer to the liver, skeletal muscle, heart of other organizations, not only lead to fat toxicity, damage internal organs function, may lead to cardiovascular disease, arteriosclerosis, diabetes and other systemic damage. Experts pointed out: male waist> 90 cm, female waist circumference> 85 cm are typical "Visceral fat" obese. Medical proverb speaks of "long waist, short life" is one such reason. Therefore, the first requirement healthy diet is to reduce body fat, especially visceral fat.
Home for the elderly, busy wife visceral fat accumulation are likely to face health threats posed. The elderly increases with age, getting lower and lower levels of body basal metabolism, daily calorie intake is greater than consumption, that can not consumed calories will be converted into fat storage in the body to form fat. Busy love, because the frequent entertainment, a lack of movement in living conditions, and more consumption of calories can also become fat. The never-ending stay up late, poor mental state, but also indirectly led to the accumulation of visceral fat. Although still young, but already planted high blood pressure, high blood lipids, high blood sugar curse, a "high-risk groups."
Healthy "fat butler"
Dangerous fat, visceral fat every day because the accumulation of unhealthy lifestyles. How can we know the visceral fat changes? Ability to understand how a healthy lifestyle, "restraint" visceral fat living "together" mean? This requires that the weight is similar to high-tech Omron body fat measurement device (V-BODY) This "healthy diet steward" of the help.
And the general weight scales different, V-BODY can detect a more comprehensive body fat rate, visceral fat index, Ji Chu Liang and other metabolic health indicators and providing Ke Yi standard index, Shi Surveyor to understand their physical control Yiji extent of occurrence of health problems. Moreover, in the process of losing weight, V-BODY can also lose weight at any time to monitor the results to determine whether the approach taken by the weight loss can reduce body fat and visceral fat. To find the most suited to their scientific weight loss program.
Omron body fat weight measurement device
Dangerous "fat", exceeding the waist
The diagnosis of obesity in recent years are no longer limited to body weight, body fat content has become an important standard. High rate of body fat obese. Obesity is the enemy of health, hypertension, diabetes, high blood lipid disease, and three major risk factors for cardiovascular disease. According to the study, five percent will be obese in the future hypertension, 13.8l% of obese diabetes in future.
Male patients with hypertension, overweight or obese women, prevalence rates were 57.2%, 55.4%. Overweight, the risk of diabetes also increased with the overweight condition. Diabetes complications such as retinopathy, kidney disease and cardiovascular disease is the cause of diabetic patients such as disability, death of the main reasons for obesity is exacerbated by the development of this process. American experts Joslin Diabetes was first published in 1927 "due to obesity caused by diabetes, because obesity and death" insights.
In the obese population to the most dangerous visceral fat obesity. Unlike subcutaneous fat, visceral fat, which revolves around human organs, mainly in the abdominal cavity. Excessive accumulation of visceral fat transfer to the liver, skeletal muscle, heart of other organizations, not only lead to fat toxicity, damage internal organs function, may lead to cardiovascular disease, arteriosclerosis, diabetes and other systemic damage. Experts pointed out: male waist> 90 cm, female waist circumference> 85 cm are typical "Visceral fat" obese. Medical proverb speaks of "long waist, short life" is one such reason. Therefore, the first requirement healthy diet is to reduce body fat, especially visceral fat.
Home for the elderly, busy wife visceral fat accumulation are likely to face health threats posed. The elderly increases with age, getting lower and lower levels of body basal metabolism, daily calorie intake is greater than consumption, that can not consumed calories will be converted into fat storage in the body to form fat. Busy love, because the frequent entertainment, a lack of movement in living conditions, and more consumption of calories can also become fat. The never-ending stay up late, poor mental state, but also indirectly led to the accumulation of visceral fat. Although still young, but already planted high blood pressure, high blood lipids, high blood sugar curse, a "high-risk groups."
Healthy "fat butler"
Dangerous fat, visceral fat every day because the accumulation of unhealthy lifestyles. How can we know the visceral fat changes? Ability to understand how a healthy lifestyle, "restraint" visceral fat living "together" mean? This requires that the weight is similar to high-tech Omron body fat measurement device (V-BODY) This "healthy diet steward" of the help.
And the general weight scales different, V-BODY can detect a more comprehensive body fat rate, visceral fat index, Ji Chu Liang and other metabolic health indicators and providing Ke Yi standard index, Shi Surveyor to understand their physical control Yiji extent of occurrence of health problems. Moreover, in the process of losing weight, V-BODY can also lose weight at any time to monitor the results to determine whether the approach taken by the weight loss can reduce body fat and visceral fat. To find the most suited to their scientific weight loss program.
Vacant chair office squatting stances simple family fun trick to lose weight 5
Many busy home office workers finished their day's work, often hard-pressed to find time to participate in regular exercise. United States, "Fox News" recently launched a fun and effective, "5 Law Office of fitness", can help office workers in the workplace, family, or journey to lose weight exercise anytime, anywhere.
Office of the Health Act
1, vacant chair, squatting stances.
This simple office fitness is the most effective physical fitness sports. Specific Action: Try straightened, shoulders relaxed. Upturned toes touching upper, so that the foot stable. Back upright, hips squat suspension, and seats to maintain 2.5 cm distance, 10 seconds each time to maintain stances, and then repeat the action. Note that the vertical position of the knees should be in the toe, the upper body straight through the hip muscles.
2, push the desktop crouched fitness.
Training upper body muscle strength and core muscles. Specific actions: using the core abdominal muscles, keep the body in a straight line; both hands on the Desktop, elbows bent 90 degrees, push-ups to keep posture; and knee bend squat 10 times, do five push-ups. Repeat 3-4 times action.
3, "commercial flights."
Effective training desk leg and waist muscles family. Specific actions: stand up straight body, head and shoulders after the pull, to maintain the "perfect position"; one leg standing, leaning over and after the lift the other leg, legs and body into a straight line and parallel with the surface. To keep "flying" position for 3 seconds, and then resume standing body posture, and then repeat the action several times, 1 minute after exercise, for the other side of the leg.
4, V word exercise.
Imprisoned or all day, affecting posture. V-stretching and exercise can activate and maintain good posture the muscles. Specific action: upright posture, breath, try to stretch the spine, the body becomes higher, maintaining a few seconds; after the body slightly forward, with open arms, was V shaped, as if to hold your head in the cabin.
5, self-gravity training.
Gravity is everywhere, can be used to fitness. Resistance caused by its own weight, can exercise the muscles anytime, anywhere. For example, push-ups, frames when the horizontal bar to do stretching, walking and so many workplaces are good form of exercise.
Office of the Health Act
1, vacant chair, squatting stances.
This simple office fitness is the most effective physical fitness sports. Specific Action: Try straightened, shoulders relaxed. Upturned toes touching upper, so that the foot stable. Back upright, hips squat suspension, and seats to maintain 2.5 cm distance, 10 seconds each time to maintain stances, and then repeat the action. Note that the vertical position of the knees should be in the toe, the upper body straight through the hip muscles.
2, push the desktop crouched fitness.
Training upper body muscle strength and core muscles. Specific actions: using the core abdominal muscles, keep the body in a straight line; both hands on the Desktop, elbows bent 90 degrees, push-ups to keep posture; and knee bend squat 10 times, do five push-ups. Repeat 3-4 times action.
3, "commercial flights."
Effective training desk leg and waist muscles family. Specific actions: stand up straight body, head and shoulders after the pull, to maintain the "perfect position"; one leg standing, leaning over and after the lift the other leg, legs and body into a straight line and parallel with the surface. To keep "flying" position for 3 seconds, and then resume standing body posture, and then repeat the action several times, 1 minute after exercise, for the other side of the leg.
4, V word exercise.
Imprisoned or all day, affecting posture. V-stretching and exercise can activate and maintain good posture the muscles. Specific action: upright posture, breath, try to stretch the spine, the body becomes higher, maintaining a few seconds; after the body slightly forward, with open arms, was V shaped, as if to hold your head in the cabin.
5, self-gravity training.
Gravity is everywhere, can be used to fitness. Resistance caused by its own weight, can exercise the muscles anytime, anywhere. For example, push-ups, frames when the horizontal bar to do stretching, walking and so many workplaces are good form of exercise.
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