Fitness instructor Tia Falcone has successfully helped Shinco "Miss America" ​​lose 50 pounds of weight, following his simple and effective method, one hour a day can make the body healthier, if 4 times a week a lot of aerobic exercise It is also very simple to lose weight. Instead of spending an hour with the abdominal muscles, Tia suggests dispersing the time, blending into the whole body, and constantly changing the training movements to keep the heart rate at an ideal level, taking into account almost all key parts. . Prepare a fitness ball and a cushion, then follow Tia to do this fat burning body movement. Superman Consisting of three actions that challenge the muscles of the back of the neck, it will increase your heart rate, and you must stick to your limits and stop. 　　 1. The face is lying down, the chest and abdomen are on the ground, the arms and legs are naturally stretched, and the neck is naturally relaxed; 　　 2. Put your feet flat, lift your arms up, and lift the upper body to the limit position at the same time. Keep it straight for 5 seconds and then reset it. Repeat this action for 10 times. 　　 3. Let the upper body rest, change the legs to drive the lower body to lift, also keep the pen straight for 5 seconds, then reset, repeat 10 times as a group; 　　 4. Finally, the upper and lower body are lifted up at the same time, and the body appears to be U -shaped from the side , and is reset after 5 seconds, and repeated 10 times as a group. After completing the above actions, do 20 seconds of "baby style" - that is, the knees are on the ground, the big toes are touching, sitting on the heels, separating the knees from the hips. In this way, balance the just-completed reverse movement, relax the tight muscles, and consolidate the exercise effect. Raise the ball around This is a relaxed but effective action with arms, neck, waist, hips and thighs all involved. 　　 1. To avoid sports injuries, ensure that all joints of the body are fully active; 　　 2. The feet are naturally separated, shoulder width, standing upright, lifting the fitness ball over the head and straightening the arm; 　　 3. Keep the lower body steady, slowly tilt the arm to the right side of your body, bend the waist, and reach the extreme position, then rotate the upper body backwards until the face is facing up, hold for 5 seconds, then continue to rotate to the left, to The position on the left side is reset to erect; 　　 4. Repeat the surround motion to the left and continue to alternate between left and right. A total of 50 are a group. Throughout the process, the lower body should remain absolutely stable, while trying to complete a full week of recoil rotation in a single breath. Sit back riding As an improved version of the common sit-ups, the extra-abdominal oblique muscles will be more fully exercised, which will help to reduce the waistline and shape the curve. 　　 1. Lying flat on the mat, so that the back waist is as close to the plane as possible, the abdominal muscles will be stressed accordingly; 　　 2. After the hands are crossed on the head, the right leg is straight, the left leg is raised, the knees are close to the chest, the upper body is lifted at the same time by the waist force, and the right elbow is close to the left knee, and is reset after reaching the limit position; 　　 3. Change the right leg and the left elbow to each other, alternately on both sides, 50 in a group, and do more than 2 groups. Do not use force on the neck during the whole process to avoid stiffness. Finally , the baby will relax with a 20- second baby. Sit ups on a fitness ball Starting from sitting on the fitness ball, the body is leveled, the contact area is adjusted with the foot, the waist and the back are placed on the ball, and the buttocks are also slightly forced to keep the entire torso on a flat surface. 　　 1. Cross your hands and support the head; 　　 2. When exhaling, forcefully contract the abdominal muscles, let the waist fall into the ball, and lift the upper body as a whole, and then reset after reaching the limit position; 　　 3. Repeat 2 actions 10 times, then do this 10 times in a small, fast manner ; 　　 4. Repeat the process of repeating 4-5 times as above 10 times + 10 times in the middle . Note that the neck and arms should not be forced during the whole process, completely lifted by the strength of the abdominal muscles, and finally ended with 20 seconds of infant relaxation. V -shaped stretch The entire workout will end with a high-intensity padding action that will allow you to sweat a lot and train your core muscles. 　　 1. Lie flat on the mat, put your arms behind your head, and keep your palms facing up; 　　 2. Raise the legs straight until the sole is up; 　　 3. abdominal strength, upper body lift, try to let your fingers touch the toes, reaching the limit position, return to the initial position 1 of lying; 　　 4. Repeat the actions of 2 and 3 , and continue to increase the rate. As for the number of consecutive repetitions, it is the last two digits of your birth year. 　　 5. Finally, with a 20- second baby-style relaxation, you can adjust your breathing and take a rest. Study Room Desktop,Wooden Office Table ,Working Wooden Desk,Study Work Desk Foshan Chengda Furniture Co.,ltd , https://www.fscatalogfur.com