Forum pracy nad projektem wskrzeszenia The Forge

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cut back:
on the abdomen: the upper abdomen is the part of the stomach. The easiest way is to sit within. Note that not sit from the \ If you do this exercise while sitting up, not good for your spine, and do not put his hand behind the time, his hands held onto the ears on it, or of the cervical spine injury. Do at least 3 groups per day, a group of 20.
lower abdomen: is the \ Lying down, legs straight,[link widoczny dla zalogowanych], feet together, slowly lift, and body into a 90-degree angle,[link widoczny dla zalogowanych], then slowly down. This action will make them tired, but can reduce the front side of the fleshy thigh. Do at least 2 groups per day, a group of 15.

1, inner thighs: do squat exercise. Standing, feet shoulder width apart, toes out, the number of 1234 slowly squat, Dundao and parallel to the floor sincerity. Number 5678 and then slowly stand up. Do not squat lift when the heel, must fall on the floor, and be slow. Do 15 each day, doing 3 to 4 groups.

2, front thigh: ibid. Because this action can exercise to the front thigh muscles.
well, exercise, exercise when you are going to feel the site has not in motion, such as exercise thigh, you have to squat at the same time to feel your thigh muscles are not tightened, finish this exercise site has not sour . If so, that you have to this part of the exercise, if not to state your position not to make their own adjustments.

medial upper arm: two small dumbbells (available mineral water instead), in the hand, raised his arm and upper arm close to the ear, and then toggle, and then straight arm. This is it. 3 sets per day, a group of 15.
2, muscle type: it is very difficult to cut up, for the muscle-type MM, can only suggest not to do a great leg exercise intensity, high heels and want, to avoid too much tension in the muscles become more thick.
the two actions can exercise to the back, but more difficult to cut back fat, the general movement to this area is difficult to fully exercise, MM need to persist for some time.
Less hip
reducing the waist on both sides:

1. to prepare two dumbbells, standing posture, his arms drooping naturally, holding the dumbbell, arm moves back to deal with the things, that the dumbbell side of the chest. A group of 15, 3 sets per day.
2 .. standing, his arms drooping naturally, palm of the hand holding the dumbbell back, back lift. Do this action to keep the arm is straight. A group of 15, 3 sets per day.
Less thigh:

: lying on the bed, legs straight, do take water swimming action, alternating legs lifted up, slower movements, hip not to leave bed. Click once on each side, a group of under 15 a day to do 3 to 4 groups.
2. standing, feet slightly wider than shoulder width apart, arms stretched flat, the body was \ And then bending the waist with his left hand to touch the left ankle, then stand up straight, for the right. Do it will feel the muscles on both sides of the waist has stretched feeling. All about a group of about a day to do 30.
reduce the legs: how much fat leg test is simple, relaxed leg with your fingers to pinch the site of a small calf, can easily lift and fat layer to explain your legs are fat type, need to cut by a ~ If the fat layer is very thin, just the muscle becomes very thick legs, and that is the muscle type.



3, back of the thigh: stand. After the kick to do the action. When the action should be slow. An eight-beat as one,[link widoczny dla zalogowanych], each doing 15 a day, 3 to 4 groups. Flexibility of each person's body is different not Taimian Jiang himself, so as not to strain muscles.
1, fat-type: The most effective way to tiptoe,[link widoczny dla zalogowanych], a group of under 20, do 4 per day. Essentials is action to slow, hips do not tilt. Tiptoe around 3 seconds after the stop. Done after exercise, remember to gently shake parts of the calf muscles to relax.
Less hip

1. one is shaking hula hoop (to last 30 minutes of aerobic exercise started after the consumption of fat, so exercise at least 30 minutes), after a week obviously feel the muscles tightening on both sides.
Less chin: is the rise! Must make awkward upward, feeling his chin and neck tightened, and then lay down for 5 seconds, do 20 to 40 the next day. Week will see the results.
: side kick. Standing, left leg lifted to the side, keeping the knees toward the front. Slowly lift to the highest position you can afford, and then slowly down. Under the side of a group of 15, daily 2 to 3 groups.