Monday
Aimed at the abdomen, legs and buttocks.
Tha action.
• position the heart for 20 minutes if you manage to the gym on a regular basis already. Try running on a machine running Cycling or just a little resistance. But if you exercise at home. Try walking vigorously or just jogging view
• A short stretch seated left arm 20 times stood alongside the body weight slowly sat back, leaving even the thigh parallel to the ground. At the same time raising his arm up front. To create a balance and then back to Adnr start
• Pier 20 was standing knee hit his hand Thao hip Right foot step forward. Bend the knee down, even with the thigh parallel to the ground. Return to the original position and then switch to left leg.
• standing position weighted 20 times the size 3-5 pounds with equity holding hands in front of the legs. Leaned forward, using the waist. Even your fingers touch the floor then return to the starting position.
• 40 scene position stand was lying down hands attached to the body surface.
Attempt to lift both feet perpendicular to the ceiling, then slowly down the leg from the ground 2-4 feet.
Tuesday
Headed to the arms and chest.
Tha action.
• Executive Tha Heart 20 minutes.
• Sit up by pretending the floor or put him flat on the floor 15-20 times or tried to do as much as you can.
• Ta Chu was lying on the floor 20 times in the 3-5 pound weight mobile magic arm bent by hand to the shoulder. Carefully lift the palms facing each other even more magical arm stiffness. By turning the palm toward the toe Complete return to the starting position.
• Pier 20 curve was sat at the edge of the chair, bend your knees. Put on weight to the heel. Fingertips to your toes should point forward. Hands between the front legs of the chair tightly. After trying to set it straight. Slowly leaned forward, using upper arm to help pull the body down. Even your elbows level with shoulders. Return to starting position.
Wednesday
Headed to the back and shoulders.
Tha action.
• Executive Tha Heart 20 minutes.
• Tha Wingspan 20 feet wide was standing at the end with both hands held shoulder magic weight 3-5 pounds on hand, palm facing toward the body and then gradually extended both arms up until the rise to shoulder level and then gradually drop. slowly.
• Raise the front position 40 times (20 times on each side), standing, holding magic weight 3-5 pounds slowly lift up the front right arm to shoulder level slowly drop down and then change arms.
• prone position raised 20 times stand up, holding magic weight 3-5 pounds slowly bent arm toward the body with the palm facing out front. Extend both arms straight overhead and then gradually Drop slowly.
Thursday
Headed to the buttocks, legs and abdomen.
Tha action.
• Executive Tha Heart 20 minutes.
• 30 pull the pedal position (15 times on each side) by trying to pretend to fall back into the match. Pull the right knee up to chest and then kicked out the back of the leg straight. Start a new switch legs.
• SITTING short stretch 20 times.
• knee posture stabbed 15 times.
• posture lifting the pelvis. Lying on the floor. Steep sides of the knee and attached to the body and arms slowly lift buttocks up even higher above the ground about 3-5 inches slowly, slowly put down.
• Tha twist lift 40 times (20 times on each side) lying on the floor. Action both knees up and hands under the second head Try to use the abdominal muscles by lifting head and shoulders up from the floor. At the same time turn body to the right hand side. Complete the change.
Friday
Headed to the section you have a problem.
Tha action.
• Executive Tha Heart 20 minutes.
• Then consider that if your arm is not tight enough. Use the port's management Tuesday But if the back and shoulders feel weak consolidated. You sit with your legs and buttocks, on Wednesday, the abdomen more administration to do the same on Monday and Thurs To the position on Monday to do it again. This way you will not sit with the Song to the day before. This may cause the symptoms of muscle pain.
How food choices.
If you want to lose weight at the same time the following is what you need to plan for the menu this month.
• doing lunch. And dinner with lean meat.
• Choose dark green leafy vegetables like spinach, but they avoid the starchy A potato
• Avoid alcohol. Containing glucose. When possible.
• Do not eat fruit Tropical with high calories, such as pineapple, banana and coconut.
• run away with a sweet, high volume home tears.
• Try to put ice fruit May help relieve your craving.
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