Force trains the beauty that models you

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Mostly the female of 30 years old of above their muscle is almost annual with 0.3 ％ - the speed of 1 ％ is decreasing, endurance drops apparently, and adipose be in 10 years however between increased 1.5 ～ on average 2.5 kilograms, make thereby body day shows overstaffed, old state, lack is vivid with vigor. What if the river casts off days to elapse,bring a woman is helpless, this makes a person disconsolate really myriad. Actually, weight lifting can help you solve this problem, need only every week 2 ～ 3, every time 20 ～ 45 minutes, with respect to the body framework that can let you change your, have arrogant person afresh and be full of the muscle of bounce. 3 week hind, you can have apparent change, the problem is you should raise how many weight after all, does ability achieve anticipated result?

If you are the practice that expands power, place cautious quantity is about relatively big, can occupy the 90 ％ of body weight. Train speed: Slow, medium, time interval 1 minute of 30 seconds - 2 minutes.

You should lift multiple:

If you are to undertake sarcous practices developing, place cautious quantity can occupy the 7O% of body weight. Train speed: Slow, medium, fast, time interval: 1 minute - 1 minute of 30 seconds.

If you are to undertake dropping adipose practice, 60% what what hold weight to should hold body weight. Train speed: Medium, fast time interval: 30 seconds - 1 minute.

Just began to attend fitness, the female that does not hope muscle is thick again, optional choose is a bit lighter, about 2 kilograms of dumbbell, c but the movement must reach the designated position.

This exercise holds his to have 4 move below, connection is done 3 times, need sandbag of ministry of a pair of ankles only, the dumbbell of a pair of 0.5-2.5, a chair can undertake.

Train brachial ministry muscle:

1. After sitting down, average the foot extend at the ground, the body is erect, the right hand grasps dumbbell.

2. Raise the right hand and curve elbow, the hand is stood by to humeral ministry, but cannot clingy.

3. Hold to 5 minutes, fall, loosen do deep breathing.

4. The left and right sides is alternant, every groups undertake 10 times.

Train back muscle:

1. Get off sandbag, erect, both hands grasps dumbbell, the centre of the palm faces leg ministry.

2. Dumbbell is carried to come on jaw lower part, after holding this action 5 seconds, put down a reply slowly former, follow closely is written finish again.

3. Every groups repeat undertake 10 times.

Train leg ministry muscle:

1. Cover on sandbag, smooth in sitting at chair, double foot is apart, tiptoe writes the ground, both hands is smooth put on ham.

2. Slowly raise left leg, flat extend left knee, it is advisable to can bear with leg ministry.

3. Inflectional foot ministry, after maintaining 5 seconds, loosen, left leg falls.

4. Right leg repeats this act. Every groups of or so legs undertake 10 times alternately.

Train coxal muscle:

1. Cover on sandbag, lie low at the ground, head unbend, hip exerts oneself to do sth. clingy at the ground.

2. Raise left leg slowly, the limit that can reach till you, hold to 5 seconds.

3. Inflectional toe, loosen and fall next left legs.

4. Every groups of movements control a leg to be entered 10 times alternately.