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Guide language: Those who have evenness is alvine, be afraid is the dream of every woman. Teach you 10 way thin abdomen, make choice of sexy small waist.

 

1, considering alvine did not forget a back

 

 
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Recommend an action: Bend over to go up, two tactics is put below chin (the preparative gesture that perhaps makes push-up is propped up it is some easier to rise, see an individual need) , muscle of the back after systole falls opens the upper part of the body 30-35 leaving the ground spends part. Dormant moment, put again.

 

This movement can exercise abdomen and back muscle well, and the back after won\’t making pulls injury or ache.

 

Cannot take an action: When doing an abdomen of sit-ups and so on to move, knee is crooked arrive to also want to drag oneself at the same time. So screwy body, when rising, can give vertebral create very great pressure, because this causes back easily,get hurt.

2, take exercise before the desk

 

 
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Skill recommends an action: Go up without armrest, firm chair in a piece had sat. Hold the chair edge before hip, had propped up your body. Next slowly two knee to pull before the bosom, at the same time expiratory, the back after maintaining touchs a chair forcibly. Dormant moment, put down slowly again.

 

This movement can take exercise alvine, and wear this white-collar shirt and high-heeled shoes to be able to be done, do not need to sit to the floor.

 

Needless: Bow most the drawer of the bottom takes candy, practice of call it by a good name of is alvine.

3, how much does sit-ups do

 

 
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Recommend a method: Will check you to be able to do the situp of how many standard first, watchful double foot is smooth put, knee bends, elbow is forward, come slowly (3 seconds rise, dormant 1 second, 3 seconds lay down, quite slow) . If you can do 1-5 standard push-up, subtractive 1; Can do 6-10, subtractive 2; 11-15, subtractive 3, 16 above, subtractive 4.

 

Gotten number is you each groups of situp should do how many (for example you can do 10, every groups should do . The proposal does 3 groups every time, across block rests 60 seconds. And ought to time check afresh, get new amount adjusts training plan.

 

Want to increase the difficulty of sit-ups, can hang the leg on the chair to do —— to lie on one\’s back, knee bends, crus parallel is hanged on a piece of chair. Ham is perpendicular at the ground, hip stands by a chair. Rise slowly next, the upper part of the body leaves the ground 30 degrees of horn are controlled dormant moment, put down slowly again.

 

Continue to increase difficulty to get on two legs point-blank namely lift will do sit-ups.

 

To take exercise more comprehensive, if likely, you can prepare the abdomen of two kinds of above to exercise plan, every 6 weeks are changed.

 

Not desirable: Ignored changes posture correctly, do 50 above at random. Practice with wrong action, although do,200 also are make a futile effort.

4, decrease decrease waistline petty action:

 

 
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Recommend an action: Lie on his back on the ground, knee bends, the foot makes the same score ground, left ankle is put on right knee. Both hands holds a head in the arms, elbow face both sides, rise right shoulder to lean toward left knee slowly, the back after going up mentions and a little screwy, next quiet place is a short while, put down slowly again. The left and right sides repeats this act by turns.

 

Not quite good start: When standing, the left and right sides twists a waist. Abdomen won\’t get taking exercise, can loosen truncal muscle to serve as warm up nevertheless.

5, decrease decrease petty action issueing an abdomen:

 

Recommend an action: Lie on his back on the ground, transfer to a lower level of day of both hands the centre of the palm is in leg both sides. Double leg is raised, knee curves 90 degrees of horn, ham is perpendicular at the ground, crus is parallel at the ground. Contract slowly now abdominal muscle, carry buttock to leave ground 2-4 inch. The upper part of the body and arm maintain loosen. So dormant and a short while, put slowly again. What this movement should eliminate is next abdomens.

 

Not quite good start: Double leg rises continuously up, ministry of the leg in this movement and back take exercise more and abdomen is less, and bigger also to the pressure of the back after, get hurt easily.

6, sleep appearance also has knowledge desirable:

 

 
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Lie on one\’s back. Put a pillow to be below knee, sleep too won\’t afflictively. It is OK to often lying on his back to sleep the odds that reduces the back when taking exercise to ache, such you can take exercise better alvine.

 

Not desirable: Bend over to sleep on the bed like the baby. Meeting hump comes to such back, if long-term so sleep, take exercise alvine when the back aches inevitable.

7, the fastidious proposal in food:

 

 
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Legume and bacca are good choice. Fiber food can make you rapid have full feeling, because this can be used,reduce weight, still can prevent constipation. The proposal is daily absorb 25-35 probably this kind of food. If you are unaccustomed,eat these food, can increase intake slowly.

 

Still have, absorb calcium more, can make skeleton strong, prevent osteoporosis. Osteoporosis can cause vertebral rupture, vertebral be forced to shorten with abdominal cavity, squeeze abdomen Nan so came out. To exceeding female of 50 years old, the proposal absorbs the calcium of 1500 milligram everyday. Little the female at 50 years old, the proposal absorbs 1000 milligram / day.

 

Not desirable: Any food do not control appetite, drink especially, such your meetings had absorbed greasily fat, candy and protein.

 

Additional, pill of fat having pass the time in a leisurely way also cannot be taken. Buy this kind of pill to be inferior to buying pair of good sneaker.

8, desirable of daily movement project moves:

 

 
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