內幕人: 运动

早上起床后黃金10分鐘.每天一次，你可以多活10年

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<b><span style="color: red;">      1、两手对搓一分钟　</span></b><br />
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<span style="color: #555555;"> 　　手掌快速对搓300次,刺激手掌的经络穴位可通六经、强化内脏、调和阴阳之气。可治疗肩痛、眼睛疲劳。</span><br />
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<b><span style="color: red;"> 　　2、手指摩头一分钟</span></b><br />
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<span style="color: #555555;"> 　　手指由前额深摩头顶至脑后,以每秒2~4次的速度,促进脑部血液回流,使发根得到充分营养,头发黑且光泽。</span><br />
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<b><span style="color: red;"> 　　3、轻揉耳轮一分钟</span></b><br />
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<span style="color: #555555;"> 　　双手指轻揉左右耳轮至热,舒适为止。有通经散热、保健听力的作用,尤其对耳鸣、目眩、健忘有防治功效。</span><br />
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<b><span style="color: red;"> 　　4、转动眼睛一分钟</span></b><br />
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<span style="color: #555555;"> 　　眼球顺时针和逆时针各转动30次,可提神醒目,有强化眼肌、防治慢性角膜炎、近视眼等功能。</span><br />
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<b><span style="color: red;"> 　　5、拇指揉鼻一分钟</span></b><br />
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<span style="color: #555555;"> 　　双手拇指上下揉鼻50次,可祛风雍塞,开肺窍,对感冒、上呼吸道感染、支气管炎,甚至对心脏病、动脉硬化症都有防治功效。</span><br />
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<b><span style="color: red;">　　6、叩齿卷舌一分钟</span></b><br />
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<span style="color: #555555;"> 　　轻叩牙齿,可使牙根和牙龈活血,卷舌可使舌活动自如,增加其灵敏度。</span><br />
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<b><span style="color: red;">　　7、轻按肚脐一分钟</span></b><br />
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<span style="color: #555555;"> 　　用双手掌心交替顺时针揉摩肚脐,可通畅胃肠之气,促进消化吸收。</span><br />
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<b><span style="color: red;"> 　　8、收腹提肛一分钟</span></b><br />
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<span style="color: #555555;"> 　　反复收缩,使肛门上提,可增强肛门括约肌的收缩力,促进血液循环。</span><br />
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<b><span style="color: red;"> 　　9、伸屈四肢一分钟</span></b><br />
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<span style="color: #555555;"> 　　仰卧时血流缓慢,血液存留四肢过多,通过伸屈运动,使血液迅速回流,供给心脑系统足够的氧与血。</span><br />
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<b><span style="color: red;"> 　　10、蹬摩脚心一分钟</span></b><br />
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<span style="color: #555555;"> 　　仰卧以双足跟交替蹬摩脚心,可引导肾脏虚火及上身浊气下降,并能清肝明目,对治疗神经衰弱、失眠、耳鸣等均有疗效。</span><br />
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<span style="color: #555555;"> 　　附：每天一次，你绝对可以多活10年</span><br />
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<span style="color: #555555;"><b> 　　动画动作非常清楚完整,可以照着做喔!</b></span><br />
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<b><span style="color: red;">1.健康操名称：九十一百八十度--腰部腿部运动</span></b><br />
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<span style="color: #555555;"> 　　功能：增加身体柔软度、腹部收缩、以及筋骨伸展。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHUb4JCFJUxLLEqzIvSd_LiRRopinrwLcyVTK0j6X3DVR_aSWUrTnVuwAsOWQFEsZ5CouNDXIgPY60qeLPkyPwCCdZmyIXfGKHpMjF8bBRH1Z6_xG5c9hGZu-abznqdO35IYUhX0pKYDLz/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHUb4JCFJUxLLEqzIvSd_LiRRopinrwLcyVTK0j6X3DVR_aSWUrTnVuwAsOWQFEsZ5CouNDXIgPY60qeLPkyPwCCdZmyIXfGKHpMjF8bBRH1Z6_xG5c9hGZu-abznqdO35IYUhX0pKYDLz/s1600/1.jpg" /></a></div><br />
<b><span style="color: red;"> 2.健康操名称：耸耸肩呀缩缩头--肩部运动</span></b><br />
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<span style="color: #555555;"> 　　功能：消除肩部酸痛。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrIxzswi_PkzdhTeriy755BXTFcljKZdHaXo2gkV0dhYstr7onOLZqDxrYjHowLIf7KAlDcJk-hgI1gCR20Dal30yLf0JvKsBiCWMoaUgXnD5NKN2hQat8b6KIuOWSE85HMzLhnA6PUTl/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrIxzswi_PkzdhTeriy755BXTFcljKZdHaXo2gkV0dhYstr7onOLZqDxrYjHowLIf7KAlDcJk-hgI1gCR20Dal30yLf0JvKsBiCWMoaUgXnD5NKN2hQat8b6KIuOWSE85HMzLhnA6PUTl/s1600/2.jpg" /></a></div><br />
<b><span style="color: red;"> 　　3.健康操名称：右手拉左脚--手脚运动</span></b><br />
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<span style="color: #555555;"> 　　功能：加强心肺功能及身体柔软度。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjasvDPieO_t7VBnvnmNjhsCoMu2w-_2-70-a8sgbBQFOiANUajoZX2gwtEREBdwC7wm_02tGmHT91p1jgB3vxmdRFZIVBPDjcUE7j3VORRb_1OoLIVCCuv_VzOBIoDjPZqHkBzMQFWUp0g/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjasvDPieO_t7VBnvnmNjhsCoMu2w-_2-70-a8sgbBQFOiANUajoZX2gwtEREBdwC7wm_02tGmHT91p1jgB3vxmdRFZIVBPDjcUE7j3VORRb_1OoLIVCCuv_VzOBIoDjPZqHkBzMQFWUp0g/s1600/3.jpg" /></a></div><br />
<b><span style="color: red;"> 　　4.健康操名称：上看下看?左看右看--眼部运动</span></b><br />
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<span style="color: #555555;"> 　　功能：?消除眼睛疲劳。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcO63EIVsxJ1AA4K8szWJaCHCVj4hy8mG5B4TP5lDHgra9GIkOVaB2_uXuaJIu0cjaDftWS3Ska026hfQu-IAGp0VAXKpyt_aVJU_Q9HUEdhx23llQcsxhbx57v6Wi6OFggfNthvZCAEKJ/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcO63EIVsxJ1AA4K8szWJaCHCVj4hy8mG5B4TP5lDHgra9GIkOVaB2_uXuaJIu0cjaDftWS3Ska026hfQu-IAGp0VAXKpyt_aVJU_Q9HUEdhx23llQcsxhbx57v6Wi6OFggfNthvZCAEKJ/s1600/4.jpg" /></a></div><br />
<b><span style="color: red;"> 　　5.健康操名称：脖子扭一扭--颈部运动</span></b><br />
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<span style="color: #555555;"> 　　功能：预防颈部酸疼、恢复头脑清醒。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj38G4hAw86bzeT0pc0UBNZ-SqK8oR0ffMYA1SQqucdHAv-NIJuGwE_jfdPHW1k2NtMo7hsIHJOssD0s5QU9tEggMVfV6Vt0JX42L-QONmiNQrVLoxo0LMQ_jTJpsu1geLZvHFGDvG2OuZo/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj38G4hAw86bzeT0pc0UBNZ-SqK8oR0ffMYA1SQqucdHAv-NIJuGwE_jfdPHW1k2NtMo7hsIHJOssD0s5QU9tEggMVfV6Vt0JX42L-QONmiNQrVLoxo0LMQ_jTJpsu1geLZvHFGDvG2OuZo/s1600/5.jpg" /></a></div><br />
<b><span style="color: red;"> 　　6.健康操名称：带球上篮--运动前伸展操</span></b><br />
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<span style="color: #555555;"> 　　功能：运动热身，避免运动伤害。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq0hXLJ4YWTktDuJ1ZGUORZ7UWINyVYw7vG4fAxE2p4if6FnyLN2YzxVMTGYlqZv7uX8XD-QH5U0zh6UPeKl9SK2neuUuwODvIPKIr3V0b8cWNwsL2VKkYYnWu1OtRtQz60uyGkypvGAdi/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq0hXLJ4YWTktDuJ1ZGUORZ7UWINyVYw7vG4fAxE2p4if6FnyLN2YzxVMTGYlqZv7uX8XD-QH5U0zh6UPeKl9SK2neuUuwODvIPKIr3V0b8cWNwsL2VKkYYnWu1OtRtQz60uyGkypvGAdi/s1600/6.jpg" /></a></div><br />
<b><span style="color: red;"> 　　7.健康操名称：活动筋骨--伸展运动</span></b><br />
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<span style="color: #555555;"> 　　功能：促进身体血液循环、以及松弛紧张的肌肉。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg96B4JPgYSU9aTzAxpegdwTPttGPdL4A2y0hUMr-b71spGVpuTK440RgAoCQ2GaZ6grEAm5UT73td6CiwiABlABce2fRAIkWRzfoI-WIC3uW-JlM5TS20RQPDCWyuYVxM99FLCZXEu-mzN/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg96B4JPgYSU9aTzAxpegdwTPttGPdL4A2y0hUMr-b71spGVpuTK440RgAoCQ2GaZ6grEAm5UT73td6CiwiABlABce2fRAIkWRzfoI-WIC3uW-JlM5TS20RQPDCWyuYVxM99FLCZXEu-mzN/s1600/7.jpg" /></a></div><br />
<span style="color: red;"><b> 　　8.健康操名称：柔软重现--桌前运动</b></span><br />
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<span style="color: #555555;"> 　　功能：恢复以及保持身体柔软性。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUQ81Cc8zP34Q7JFz-1qcVSDxSBGeb3SAmzotQofrJS7KhEey7ombXnX4N2YwqWoOalbdpQdaAr_6xLA0DY6kCP67d-osSdbVqA06XVrk5kCfVwJ7y8oKlkhcvUXwR004JhGliFsq56SC/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUQ81Cc8zP34Q7JFz-1qcVSDxSBGeb3SAmzotQofrJS7KhEey7ombXnX4N2YwqWoOalbdpQdaAr_6xLA0DY6kCP67d-osSdbVqA06XVrk5kCfVwJ7y8oKlkhcvUXwR004JhGliFsq56SC/s1600/8.jpg" /></a></div><br />
<b><span style="color: red;"> 　　9.健康操名称：朝气蓬勃--蹲踞拉伸运动</span></b><br />
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<span style="color: #555555;"> 　　功能：增强腰力、锻链脚趾、提高身体的平衡力、及加强内脏功能。</span><br />
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早上起床后黃金10分鐘.每天一次，你可以多活10年

1、两手对搓一分钟　　　手掌快速对搓300次,刺激手掌的经络穴位可通六经、强化内脏、调和阴阳之气。可治疗肩痛、眼睛疲劳。　　2、手指摩头一分钟　　手指由前额深摩头顶至脑后,以每秒2~4次的速度,促进脑部血液回流,使发根得到充分...

什么？ 30秒就能瘦肚操？一個動作，肚子馬上瘦3 公分！

瘦肚, 运动 01:45

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「最近肚子有贅肉了……」、「我的腰好像愈來愈粗了……」相信許多人都有這樣的經驗，尤其是上班族。每天坐辦公室，唯一的運動就是從家裡通勤到公司上班，接著就一直坐在電腦前處理公事，少有機會真正的運動。除了缺乏運動外，飲食也不均衡，經常沒時間吃早餐，午餐吃微波食品，晚餐吃鹽酥雞、熱炒等多鹽多油的食物，配上一杯啤酒或冰奶茶……，多數人都過著這樣的生活。<br />
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這樣隨性的飲食習慣，一旦過了25歲，某天你會突然發現「皮帶孔愈扣愈後面」、「牛仔褲扣不起來了」，才會驚覺「糟糕 ！肚子真的愈來愈大了！」<br />
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到底該怎麼做才能瘦肚子呢？其實很簡單，只要「縮小腹」即可。只要一天做幾次縮小腹的動作，就能讓鮪魚肚愈來愈小。<br />
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腰圍減9.5 cm ，1小時就見效的「植森式縮肚法」<br />
現在，請用力收縮腹部，就像是扣上牛仔褲釦子時的預備動作——「縮小腹」。「植森式縮肚法」就是透過縮小腹的動作，獲得以下效果：<br />
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1.利用「肌肉天生的記憶效果」來縮減腰圍。<br />
2.持續做，就能啟動「燃燒腹部脂肪」的機制。<br />
3.打造「容易消耗熱量」的體質，有效燃燒脂肪，成功瘦身。<br />
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過去我曾經邀請十幾位男性實際體驗「植森式縮肚法」，做完大約1小時的課程之後，所有人的腰圍平均瘦下3.3公分！最多甚至高達9.5公分 ！<br />
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">縮小腹」就是瘦肚子最好的方法，不用做仰臥起坐、痛苦節食</span><br />
<span style="color: #555555;"> 如果只想瘦肚子，「縮小腹」其實是最簡單而且有效的方法。仰臥起坐不只讓人感到痛苦，也沒有效率；控制飲食只會讓人累積壓力，而且要承擔極高的健康風險。此外，「只做」有氧運動並無法達到局部瘦身的目標。</span><br />
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<span style="color: #555555;"> 史上最強！「只瘦肚子」的 2 個關鍵！</span><br />
<span style="color: #555555;"> 請以自己目前的肚子狀態為基準，想像你希望打造的理想腹型。如果你的目標只是不想要衣服愈穿愈寬鬆，不需要「塊塊分明的六塊肌」，只要控制得宜即可達成目標；若你希望練出迷人結實的六塊肌，只要掌握訣竅就能達成。「植森式縮肚法」就是可以幫助你完成你所有夢想的瘦腹方法。</span><br />
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<span style="color: #555555;"> 你想好自己的理想腹型了嗎？接著請思考你需要做到下列的哪一點？</span><br />
<span style="color: #555555;"> 1 減少脂肪。</span><br />
<span style="color: #555555;"> 2 改變腹型，減吋瘦身。</span><br />
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<span style="color: #555555;"> 看到這裡，或許很多讀者會說：「這兩點是其實是同一件事吧！」</span><br />
<span style="color: #555555;"> 沒錯，其實這是一體兩面的，並不是「感覺肚子有瘦」就好，而是要達成「肚子瘦下來」的目標，因此一定要做到前述兩點才行。</span><br />
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<span style="color: #555555;"> 反轉你的認知，先改變腹型、再減少脂肪</span><br />
<span style="color: #555555;"> 「植森式縮肚法」是先提高肌力改變腹型，成功減下腰圍之後，再提高肌肉持久力，達到減少脂肪的效果。請注意，「植森式縮肚法」會倒轉一般認知的順序，只要先縮腹改變腹型，就能輕鬆打造理想的腰身，效果比任何運動還要快速。</span><br />
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<span style="color: #555555;"> 3步驟，輕鬆學會「植森式縮肚法」</span><br />
<span style="color: #555555;"> 不得要領地縮小腹，遠比不做來得好。為了達成各位讀者的理想目標，並避免養成錯誤習慣，我將以「3步驟」來解說基本縮肚法。希望各位學習時切勿著急，可以親身體會縮肚法的訣竅。</span><br />
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<span style="color: #555555;"> 閱讀本文時，無論你是坐著或躺著，都能跟著一起做本文中的動作，但是在確實掌握訣竅前，還是建議各位「站著」縮腹。預備動作是「雙腳打開，步幅不拘，自己感覺舒適即可」，男性讀者不妨從與肩同寬的步幅開始做起。</span><br />
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<b><span style="color: red;"> 步驟1：挺直背部——拉提肚子的「鬆弛贅肉」</span></b><br />
<span style="color: #555555;"> 第一步，請先挺直背部。不是有伸直就好，而是要往上無限延伸，想像有人把你往上拉到極限，讓你看到遠方的感覺。</span><br />
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<span style="color: #555555;"> 注意挺背時，下巴不可往前抬。此時肚子也會有伸展的感覺。當腹部肌肉往上拉，便會順帶拉提肚子的鬆弛贅肉。對著鏡子挺直背部，就能看到肚子變緊實的效果。</span><br />
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<span style="color: #555555;"> 無法挺直背部的讀者，不妨雙手交疊往上伸直，維持上半身向上延伸的姿勢，再將手放下來。此時身體千萬不可放鬆。</span><br />
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<span style="color: #555555;"> 聽起來好像很簡單，但很多人在放下雙手時，背部肌肉也會慢慢放鬆。一邊吸氣一邊伸展，就能輕鬆挺直背部。請勤加練習，學會不特別調整呼吸，也不靠雙手就能輕鬆挺直上半身的訣竅。</span><br />
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<b><span style="color: red;"> 步驟2：肩膀放鬆——才能感受到「腹部伸展」</span></b><br />
<span style="color: #555555;"> 維持挺直背部的姿勢，將雙肩輕輕往後拉。務必要照鏡子確認肩膀是否確實往後移動。看看你的肩膀是否真的往後動，而不是往上聳肩？</span><br />
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<span style="color: #555555;"> 切記，雙肩往後拉時，不可將胸部往前挺，或是刻意拗背。維持挺直背部的姿勢，將肩膀輕輕往後拉，只要能感受到腹部伸展的感覺就對了。</span><br />
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<span style="color: #555555;"> 抓不到訣竅的人，可將雙手伸到背後，手指緊扣，在背部形成「皺紋」。平時多做這個動作，就能放鬆肩膀，確實往後拉。</span><br />
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<b><span style="color: red;"> 步驟3：用力縮肚——自然呼吸動作更到位</span></b><br />
<span style="color: #555555;"> 維持挺直背部且雙肩輕輕往後拉的姿勢，用力縮小腹。用力縮小腹時，肩膀很容易往上抬，此時千萬不能聳肩。縮腹時也不要停止呼吸或彎腰駝背。</span><br />
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<span style="color: #555555;"> 「每天一次、一次30秒」就夠了！</span><br />
<span style="color: #555555;"> 個人建議最好在洗澡時從事收腹運動。浴室是個獨處的密閉空間，完全不用在意他人目光，也能確實檢視收腹動作。而泡澡時溫水可以放鬆腹部肌肉， 水壓也會對腹腔造成負擔，讓肚子更往內縮。從今天起，每天洗澡或泡澡時不忘搭配縮腹動作，不久後絕對能看出效果。</span><br />
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<span style="color: #555555;"> 植森式縮肚法一天要做幾次？每次要做多久才有效？這個答案因人而異。以仰臥起坐簡單說明，只能做1下仰臥起坐的人，如果能做2∼3 下，就能對腹肌造成極大負擔；但如果是可以輕鬆做10下的人，只做10下也只能維持現狀而已。從這一點來看，植森式縮肚法完全沒有制式規定。</span><br />
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<span style="color: #555555;"> 希望能有參考標準的讀者，或許能以「使出全力收腹30 秒，每天至少做1次」為目標。持續做一個月之後，如果想要進一步提升效果，就要增加次數， 以打造理想腹型為目的增加強度。</span><br />
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<span style="color: #555555;"> 給追求速效的男女們，實行「30 秒縮肚法」，腰圍減5cm不是夢！</span><br />
<span style="color: #555555;"> 有些人不適合慢慢實踐的做法，按部就班只會消磨熱度，無法持續。我在實際指導學員運動時，女性學員特別容易追求「速效性」。想要馬上看到成效的讀者，可嘗試接下來介紹的方法。</span><br />
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<span style="color: #555555;"> 只要「兩週」就能讓肚子變小</span><br />
<span style="color: #555555;"> 想要提升肌力，平時就要勤做用力縮腹的動作。「30秒縮肚法」就是能為縮腹動作施加作用力的方法。請你馬上活動所有腹部肌肉，挑戰至少往內縮5公分的目標！</span><br />
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<span style="color: #555555;"> 做法相當簡單：使出全力收腹，縮到極限為止。維持正常呼吸，持續縮腹30 秒。每天做一次，一次30秒，持續做兩週就能改變腹型。實際做過就知道，這個動作不像仰臥起坐那麼吃力，但能活化腹部力量。</span><br />
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<span style="color: #555555;"> 如果每天做30秒縮肚法，持續兩週還不見成效，請先確認肚子是否「真的」 有往內縮。大部分的人都能做得很好，但還是有些人為了維持基本姿勢，而無暇顧及縮腹動作，肚子完全沒有往內縮。如此一來，腰圍當然不可能減少。在做「30秒縮肚法」之前，一定要回歸基本，確認姿勢是否正確。</span><br />
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<span style="color: #555555;"> 練習縮腹時，可將「30 秒縮肚法」視為一次完整的運動。由於一次只要30 秒，想要積極瘦肚子的人，亦可每天做3次。不過，在確實掌握訣竅前，建議一邊縮腹，一邊默數30秒，既可維持正常呼吸，又能避免血壓上升。</span><br />
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<span style="color: #555555;"> 有些人持續縮腹，會覺得腹肌愈來愈有力量，可確實收縮內臟，肚子往內縮的程度也愈來愈紮實。這個現象就代表「如馬甲般束緊腰部、支撐內臟」的腹肌群，肌力一直增強。此時腹橫肌已經開始記憶肌肉形狀，不容易流失肌力。無需每天做，即使每天只短暫縮腹，也能感受到明顯效果。</span><br />
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<span style="color: #555555;"> 隨時「縮肚子」，就像呼吸一樣自然</span><br />
<span style="color: #555555;"> 身材姣好的模特兒，也會有「下腹凸出」的問題</span><br />
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<span style="color: #555555;"> 了解「植森式縮肚法」的理論依據後，接下來就要在「日常生活中」實踐收腹運動，這才是瘦肚子的重要關鍵。最好的方法就是不坐電梯、勤走樓梯。不過，坐電梯或搭乘手扶梯時，也別忘了要縮小腹。</span><br />
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<span style="color: #555555;"> 雖然每次縮小腹都只能維持幾十秒，但只要每天持續做，就能提升瘦肚子的效果。善用零碎時間縮腹，就能確實鍛鍊肌肉。不用勉強自己也無需刻意撥時間實行，輕鬆融入生活中即可。</span><br />
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<span style="color: #555555;"> 一位模特兒。她每個禮拜都會跑步2∼3次，每次1小時，而且非常注重飲食攝取。除此之外，也勤於鍛鍊下腹部肌肉。她身材姣好、外貌出眾，又如此注重身材，只可惜還是有「下腹外凸」的問題。</span><br />
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<span style="color: #555555;"> 控制熱量、有氧運動與肌肉訓練——儘管做遍所有瘦身方法，卻還是解決不了下腹凸出的問題，讓她相當煩惱。其實問題出在她完全沒有使用到背部肌肉，因此也無法運動到下腹部肌肉。</span><br />
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<span style="color: #555555;"> 將「縮肚」融入生活中，短短兩週腰圍竟減少7cm！</span><br />
<span style="color: #555555;"> 看出她的問題之後，建議她平常走路時將肩膀往後拉，腹部也要確實往內縮。她告訴我跑步的目的不是為了增強體力，而是為了養顏美容，因此我將她的跑步時間從一小時縮短為30分鐘。要她持續縮小腹一個小時，實在有點強人所難。除此之外，我也請她停止之前拚命做的下腹部肌肉訓練。她按照我的建議改善姿勢後，短短兩週腰圍就成功減下7公分 ！</span><br />
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<span style="color: #555555;"> 由於她原本就有運動習慣，也很熟悉基本的收腹動作，換言之，她早就學會控制肌肉的技巧，才能這麼快展現成效。原本不管怎麼跑都瘦不下來的下腹部，在矯正跑步姿勢後竟然減掉7公分，她本人也對此結果感到很意外。</span><br />
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<span style="color: #555555;"> 學會縮肚子的技術，一輩子「瘦」用</span><br />
<span style="color: #555555;"> 不過，前面那位模特兒的範例，並不是要各位讀者學她養成跑步的習慣。重點是要告訴各位，巧妙運用背部與腹部肌肉是多麼重要的事。用不著堅忍不拔的精神，也無需大費周章，瘦肚子就是這麼簡單。</span><br />
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<span style="color: #555555;"> 縮小腹是一種「技術」。洗臉與洗澡時要隨時注意自己腹部的動作與姿勢，走路時則要用力縮小腹。雖然我是健身教練，但我不只沒有慢跑習慣，連走路與有氧運動也無法持續。唯有縮小腹這件事，我有自信可以做一輩子。</span><br />
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;"> 縮肚＋有氧運動，熱量燃燒「增加40 %」</span><br />
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<span style="color: #555555;"> 之所以不斷強調在日常生活中養成「收腹習慣」，是因為「植森式縮肚法」與有氧運動結合時，最能發揮效果。</span><br />
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<span style="color: #555555;"> 縮肚子幫你多消耗了四成熱量</span><br />
<span style="color: #555555;"> 過去沒有運動習慣的讀者，在日常生活中勤縮小腹就能增強肌力，讓小腹變得更平坦。將肚子往內縮的動作不只能增強肌力，運動肌肉還能增加熱量消耗。</span><br />
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<span style="color: #555555;"> 接下來我要介紹一個頗令人玩味的實驗數據。感謝近畿大學的知名肌肉生理學家，谷本道哉老師大力幫忙，利用分析呼氣的方式測量運動成效。</span><br />
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<span style="color: #555555;"> 這份實驗報告指出，在相同時間長度下用一樣的速度走路，縮小腹所消耗的熱量，比放鬆腹部時多出43.1％。除了我之外，還有另一位朋友參與實驗，他也增加了36.9％。順帶一提，大步走路就能增加兩成的熱量消耗。</span><br />
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<span style="color: #555555;"> 積極縮肚，等於慢跑1.3小時！</span><br />
<span style="color: #555555;"> 以相同速度走路時，維持收腹狀態需要持續運動腹部肌肉，可以提升熱量消耗率。說得精準一點，即便是想到才收腹，一天也能消耗掉相當於慢跑30 分鐘的熱量；如果一整天積極收腹，竟然可以多消耗相當於慢跑1小時20 分鐘的熱量！這樣的結果當然會讓人瘦下來啊 ！</span><br />
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<b><span style="color: red;"> 不必刻意運動，「縮腹走路」就能瘦身</span></b><br />
<span style="color: #555555;"> 不用刻意撥時間走路運動，日常生活的走路動作就是最好的有氧運動。雖然熱量消耗量會因每個人的體質不同而有差異，但縮腹走路確實可以增加消耗的熱量。擔心凸肚問題的人，縮腹走路會比大步走路更有效。</span><br />
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<span style="color: #555555;"> 即使有縮小腹，彎腰駝背的走路姿勢也會降低瘦身效果。姑且不論瘦身效果，抬頭挺胸的姿勢才能讓人看起來年輕有魅力，一定要注意！</span><br />
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<span style="color: #555555;"> 一個小動作，改變身體與人生</span><br />
<span style="color: #555555;"> 「植森式瘦肚法」可以改善腹型，讓你再也不用面對「身材發福、衣服愈買愈寬鬆」的壓力，再郎路的日子裡展現活力。聽起來或許有些誇張，但真的有人因為植森式瘦肚法瘦下來之後，興奮地跟我說：「肚子變小之後，我的人生都改變了！」</span><br />
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<b><span style="color: red; font-size: large;"> 好文章要和朋友分享哦，分享到朋友圈呗~</span></b><br />
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<b style="color: #555555; font-size: 15.5px;"> 你有什麼想法嗎？？ 快留言！！</b><br />
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什么？ 30秒就能瘦肚操？一個動作，肚子馬上瘦3 公分！

「最近肚子有贅肉了……」、「我的腰好像愈來愈粗了……」相信許多人都有這樣的經驗，尤其是上班族。每天坐辦公室，唯一的運動就是從家裡通勤到公司上班，接著就一直坐在電腦前處理公事，少有機會真正的運動。除了缺乏運動外，飲食也不均衡，經常沒時間吃早餐，午餐吃微波食品，晚餐吃鹽酥雞、熱炒等...

运动与不运动，两种人生最后十年的对比

减肥, 瘦身, 运动 12:24

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年轻时有人不运动不健身，天天颓废着打游戏吃垃圾食品。有的人规律作息，健康饮食，把健身当事业。也许最大的区别都体现在了老了以后，这是这两种人生命中最后十年的对比。<br />
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">生命就是一个不断的运动过程，运动锻炼可以让我们将这一过程延长。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">好身材可以练出来，关键是持之以恒！</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">１、美化腰部、消除赘肉。　</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxm6VP9FN9EoKGCdI0nBLH9txRCL7VHF2QgDCp23Lz0PcKv-hG5vEQv5yENUNuVUiXg15dNy9SvCOgZO8LiG8PmKnHSNi52oYzyvg6ML_UCxypsCbV1U4e5SDBgvOkjqJ6xdAtDkUXBNk/s1600/1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxm6VP9FN9EoKGCdI0nBLH9txRCL7VHF2QgDCp23Lz0PcKv-hG5vEQv5yENUNuVUiXg15dNy9SvCOgZO8LiG8PmKnHSNi52oYzyvg6ML_UCxypsCbV1U4e5SDBgvOkjqJ6xdAtDkUXBNk/s1600/1.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">２、强化腹肌及腰背的肌腱。　</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqD5SmOIAibc7KttLiMJUCd-ZuqlNhUbOVljuzpI0SbDk_R8-1XpmHp5ft1CUMp6l4wR2mqN426jh6St_dX5RVD-M8hQeNkovQijj6-r6OHlGcqr-8aRj3DyI4YpKTXsUA4BKrIggaT4I/s1600/2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqD5SmOIAibc7KttLiMJUCd-ZuqlNhUbOVljuzpI0SbDk_R8-1XpmHp5ft1CUMp6l4wR2mqN426jh6St_dX5RVD-M8hQeNkovQijj6-r6OHlGcqr-8aRj3DyI4YpKTXsUA4BKrIggaT4I/s1600/2.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">３、左右两边伸展运动。　</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMs70JP6BWwCRyKJOysyA0RjqqSJss5X11f6f-1mW6odRabZLlOkyYFM2nuoF3pvx8R8DNgq2cd1IuXE5py3k2LgUt255oWlv1NEctg_TVSmhhkkYNpyxn4S_X5XCreG7ojDIpRgJ060/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMs70JP6BWwCRyKJOysyA0RjqqSJss5X11f6f-1mW6odRabZLlOkyYFM2nuoF3pvx8R8DNgq2cd1IuXE5py3k2LgUt255oWlv1NEctg_TVSmhhkkYNpyxn4S_X5XCreG7ojDIpRgJ060/s1600/3.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">４、美化背部线条，预防颈椎病 。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">５、手脚并用可以让身体左右均衡</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">６、同时增加手部柔软度。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo-cigyDr0rFIsZ7LPUL4H3gzsFj6MtWEXqi4lHsY2EKeeMlYi6beRwbNzwucVCTYpWyXRVC7LsyjRImzHzvIS_rLuhK8b-vih80yG3NAo0C4rj0en_vSE6Ace-xOk9Zo5Ov0tU_zjKhM/s1600/6.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo-cigyDr0rFIsZ7LPUL4H3gzsFj6MtWEXqi4lHsY2EKeeMlYi6beRwbNzwucVCTYpWyXRVC7LsyjRImzHzvIS_rLuhK8b-vih80yG3NAo0C4rj0en_vSE6Ace-xOk9Zo5Ov0tU_zjKhM/s1600/6.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">７、收紧腹部肌肉 。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwauWtCXeDhFE1Uaz47-mYtrnhEsKv6z7Vz4o-oW_AEZpwpU2ZIUnVt9DDV9iZgVKUri5FoT-sIHAxzQ_IJIwwk07rt8y_m_2noxtfyEew5_fC2-TFTCUSwClz3MkV_6UPx6sV7JtvmkM/s1600/7.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwauWtCXeDhFE1Uaz47-mYtrnhEsKv6z7Vz4o-oW_AEZpwpU2ZIUnVt9DDV9iZgVKUri5FoT-sIHAxzQ_IJIwwk07rt8y_m_2noxtfyEew5_fC2-TFTCUSwClz3MkV_6UPx6sV7JtvmkM/s1600/7.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">８、减去小肚腩 。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">９、增加脚部柔软度结实臂部 .。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjroQIa55YZ1oZC01bBXEBbYAzQEt9Z8Yk90qd9qLe4053rG0slW8C4FpcMugD30SqwMICPSy72kPSLgiiXlJRL70dSkJG06iWaC1csbDXz_6MEte_Ng3rljG610cR3CXqk7lFRr7CiXMQ/s1600/9.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjroQIa55YZ1oZC01bBXEBbYAzQEt9Z8Yk90qd9qLe4053rG0slW8C4FpcMugD30SqwMICPSy72kPSLgiiXlJRL70dSkJG06iWaC1csbDXz_6MEte_Ng3rljG610cR3CXqk7lFRr7CiXMQ/s1600/9.gif" /></a></span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">10、消除臀部下垂的赘肉和紧实腿部肌肉Ⅰ。</span></div>
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;">11、消除臀部下垂的赘肉和紧实腿部肌肉Ⅱ。</span></div>
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<span style="color: red; font-size: large;"><b> 好文章要和朋友分享哦，分享到朋友圈呗~</b></span><br />
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<b style="color: #555555; font-size: 15.5px;"> 你有什麼想法嗎？？ 快留言！！</b><br />
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运动与不运动，两种人生最后十年的对比

年轻时有人不运动不健身，天天颓废着打游戏吃垃圾食品。有的人规律作息，健康饮食，把健身当事业。也许最大的区别都体现在了老了以后，这是这两种人生命中最后十年的对比。生命就是一个不断的运动过程，运动锻炼可以让我们将这一过程延长。 ...

晚上運動就等於找病你知道嗎？

晚上, 运动 00:11

晚上運動就等於找病你知道嗎？

錯誤時間+積極鍛煉= 找病！晚上鍛煉是壞習慣？要知道，在一些大城市，晚上下班後可是健身房裏最熱火朝天的時段啊！ “生命在於運動，可白天哪有時間啊。早上鬧鐘一響，腦子裏兩個小人就在打架，爭著喊：是接著睡呢還是接著睡呢還是接著睡呢。只有晚上才有時間！” “爸...

睡前三個小習慣讓你年輕15歲

健美, 小贴士, 运动 00:22

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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnLNmhS2dbxhgVyd9CA5wcXq9zB1HlbDH_M4ambxzyMWudBcki5h0LBdtjSlm5dTHBlEh5W6gW7vO2n9qVoLn5FircZrrDANjf1WIorfoXO-X0e0ZrrGAraF4EKKi2lGWtPR-Z24V3tAY6/s1600/123.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnLNmhS2dbxhgVyd9CA5wcXq9zB1HlbDH_M4ambxzyMWudBcki5h0LBdtjSlm5dTHBlEh5W6gW7vO2n9qVoLn5FircZrrDANjf1WIorfoXO-X0e0ZrrGAraF4EKKi2lGWtPR-Z24V3tAY6/s1600/123.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><br />
<span style="color: #555555; font-size: 15.5px;"> 當生活及工作壓力迎面而來，皺紋、黑眼圈等這些煩人的問題也緊隨而至。有很多人都會發現，無論自己用多好的眼霜，多貴的面膜，都不能徹底根治皮膚問題，很難再保持年輕。</span><br />
<br />
<span style="color: #555555; font-size: 15.5px;"> 提醒大家，千萬不要持續熬夜及過分煙酒。這樣，無論你曾經身體多好，皮膚多棒，青春也很快就會消耗殆盡。所以，每天晚上不要超過11點半睡覺，每天喝足夠的水、吃足夠的蔬果，才能真正地把青春留住。</span><br />
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<span style="color: #555555; font-size: 15.5px;"> 睡覺是美容的黃金時期，而堅持睡前養成三個小習慣，可以幫你延緩衰老，讓年歲帶來的皮膚問題再也不成困擾。</span><br />
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<b style="font-size: 15.5px;"><span style="color: red;"> ※※一、睡前動一動，健美身材秀出來</span></b><br />
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<span style="color: #555555; font-size: 15.5px;"> 睡覺之前，可以躺在床上做一些簡單的小運動，放鬆一下你的身體，對身心健康也是有好處的哦！</span><br />
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<span style="color: #555555; font-size: 15.5px;"> 首先躺在床上，把腿抬起抬起，進行由上往下地按摩。腿持續抬著不要放下，或者L字形地貼牆躺著，這個動作可以幫助瘦除小腿贅肉。</span><br />
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<span style="color: #555555; font-size: 15.5px;"> 然後平躺，兩腿分別懸在半空90度的位置，45度的位置，以及30度的位置，每個角度大約停留30秒到1分鐘，或者你可以堅持的極限。這個動作可以塑造大腿的肌肉。</span><br />
<br />
<span style="color: #555555; font-size: 15.5px;"> 你還可以趴在床上，兩腿縮在胸前，胸部貼著大腿根，雙手伸直夾在耳朵旁邊，手肘以上到手掌貼在床上。這個動作可以幫助排除宿便。</span><br />
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<b style="font-size: 15.5px;"><span style="color: red;"> ※※二、五指成梳，留住秀髮</span></b><br />
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<span style="color: #555555; font-size: 15.5px;"> 我們知道，頭部集中了人身上好幾個重要的大穴，通過梳理過程中的刺激，可以起到按摩作用。 首先用梳子把頭髮梳通，從前額開始，由上往下梳，力道適中。</span><br />
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<b style="font-size: 15.5px;"><span style="color: red;"> ※※三、熱水泡腳，行氣助血</span></b><br />
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<span style="color: #555555; font-size: 15.5px;"> 腳是離人體心臟最遠的部分，不容易得到氧份與血液，加上現在是冬季，就更容易被寒冷刺激到血管，使血管收縮，供血艱難。 但是，足部又是人體穴位的又一集中區域，如果供血不足，會影響到肝臟、腎臟等多個部分的正常運作。所以，睡前用溫熱的水泡一泡腳，對促進身體血液迴圈，加速新陳代謝多有好處。</span><br />
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<span style="color: #555555; font-size: 15.5px;"> 特別的是，可以在泡腳的水中加入中草藥，因為腳上筋脈穴道較多，可以很好的吸收水中的藥物成分。如果你想通過泡腳達到減緩腰腿冷痛，可以放入當歸、川芎;若是要減緩頭暈目眩，則可放入菊花、夏枯草;如果是要祛燥去腳氣，那就放入艾草等。</span><br />
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<b><span style="color: red; font-size: x-large;"> 希望你能把这篇文章分享出来，来帮助更多的人！</span></b><br />
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</span>

睡前三個小習慣讓你年輕15歲

當生活及工作壓力迎面而來，皺紋、黑眼圈等這些煩人的問題也緊隨而至。有很多人都會發現，無論自己用多好的眼霜，多貴的面膜，都不能徹底根治皮膚問題，很難再保持年輕。提醒大家，千萬不要持續熬夜及過分煙酒。這樣，無論你曾經身體多好，皮膚多棒，青春也很快就會消耗殆盡。所以，每...

科學！運動七分鐘　勝過跑步數小時

瘦身, 运动 12:08

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<span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgEFdOGvz-5KbT7uvpU8M_dnEiXrOrjdDV1rwKwRdIpC1hgUA2zhYjbLgT33qfWasUEaDOKDq1c6vy5jxqHGdELm7AlrvI6Zt971KWguahOPhlMLPqb1xiNxao-3cIXutmmcsf0Py9ZRP/s1600/969002_355894611179825_1061750166_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgEFdOGvz-5KbT7uvpU8M_dnEiXrOrjdDV1rwKwRdIpC1hgUA2zhYjbLgT33qfWasUEaDOKDq1c6vy5jxqHGdELm7AlrvI6Zt971KWguahOPhlMLPqb1xiNxao-3cIXutmmcsf0Py9ZRP/s1600/969002_355894611179825_1061750166_n.jpg" /></a></span></div>
<span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 28.799999237060547px;"><br />
<span style="color: #555555; font-size: 16px;"> 想瘦身的民眾有福啦！相當火紅的「七分鐘運動 (7-minute Work Out)」，只要運動7分鐘，效果勝過跑步數小時，真的有那麼厲害嗎？美國運動醫學會(American College of Sports Medicine)的《健康與健身雜誌》(Health & Fitness Journal)去年發表的一篇文章表示，只需要一面牆與一張椅子，搭配12項動作，費時也只要7分鐘，效果就勝過跑步數小時，而且是有科學依據的。</span><br />
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<span style="color: #555555; font-size: 16px;"> 這十二組動作，結合有氧運動 (aerobic exercise) 與肌力訓練 (resistance training) 的高強度訓練，組成七分鐘一組的高強度循環訓練。所謂的「高強度循環訓練」（HICT），是指透過一系列肌肉鍛煉、阻力運動及有氧訓練，改善心肺功能及肌肉力量，消耗的熱量比跑步更高，具有燃脂及降低心血管疾病風險的效果。</span><br />
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<span style="color: #555555; font-size: 16px;"> HICT需先做3分鐘熱身，如伸展、踢腿及原地跑，令身體開始出微汗。然後針對上身、身體中間的核心部位及下身進行一連12個動作，包括踏凳、深蹲及開合跳等。每個動作持續30秒，每次完成後休息最多10秒，然後進行另一動作。完成12個動作為一組，約7分鐘可完成一組動作。</span><br />
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<span style="color: #555555; font-size: 16px;"> 研究顯示「高強度的間隔訓練」提供長期耐力訓練的諸多好處，而且只需要短短的時間即可，即便是幾分鐘瀕臨體能極限的高強度訓練，就能使肌肉的分子發生變化，效果堪稱跑步或是騎車數小時。美國研究發現，每周進行5天的HICT訓練，持續6星期，不但達到肌肉鍛鍊的效果，體脂比例也下降不少。</span><br />
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<span style="color: #555555; font-size: 16px;"> 1.開合跳</span><br />
<span style="color: #555555; font-size: 16px;"> 2.無影凳</span><br />
<span style="color: #555555; font-size: 16px;"> 3.扶地挺身</span><br />
<span style="color: #555555; font-size: 16px;"> 4.仰卧起坐</span><br />
<span style="color: #555555; font-size: 16px;"> 5.踏凳</span><br />
<span style="color: #555555; font-size: 16px;"> 6.深蹲</span><br />
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<span style="color: #555555; font-size: 16px;"> 7.三頭肌撐體</span><br />
<span style="color: #555555; font-size: 16px;"> 8.棒式</span><br />
<span style="color: #555555; font-size: 16px;"> 9.原地提膝踏步</span><br />
<span style="color: #555555; font-size: 16px;"> 10.弓步</span><br />
<span style="color: #555555; font-size: 16px;"> 11.掌上壓後轉身</span><br />
<span style="color: #555555; font-size: 16px;"> 12.側棒式</span><br />
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<iframe allowfullscreen="" frameborder="0" height="360" src="//www.youtube.com/embed/U6etLKswjq8" width="640"></iframe><br />
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<b><span style="color: red; font-size: x-large;"> 赶快分享给正在瘦身的朋友！</span></b><br />
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<span style="font-size: x-small;"><span style="color: #555555;"> 来源 : </span><a href="http://blog.finely.me/2014/04/28/7-minutes-workout/" style="color: #555555;">http://blog.finely.me/2014/04/28/7-minutes-workout/</a></span><br />
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</span>

科學！運動七分鐘　勝過跑步數小時

想瘦身的民眾有福啦！相當火紅的「七分鐘運動 (7-minute Work Out)」，只要運動7分鐘，效果勝過跑步數小時，真的有那麼厲害嗎？美國運動醫學會(American College of Sports Medicine)的《健康與健身雜誌》(Health ...

这11招“床上功夫”，人人都要学

功夫, 床上, 瘦身, 运动 10:53

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj7WUb83hse0I6gqZ_hi9tNEgCgTLSfz0vNx7-CCRWHYgjfTdb28AcVrJP_mWx5unTw4haDAy9WAZV7Rw-n-_TmEZEVyr5uLLP4umOss9fuohCzVB41Wckg7eQBaX2xRQYRHd_iFyu4q8B/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj7WUb83hse0I6gqZ_hi9tNEgCgTLSfz0vNx7-CCRWHYgjfTdb28AcVrJP_mWx5unTw4haDAy9WAZV7Rw-n-_TmEZEVyr5uLLP4umOss9fuohCzVB41Wckg7eQBaX2xRQYRHd_iFyu4q8B/s1600/0.jpg" /></a></div><br />
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只需要5分钟，就可以让你身材变得诱惑无限，胸部集中上挺，饱满。<br />
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你要做的只是睡前5分钟或者起床前5分钟躺在床上做一些简单的运动，从此以后你将远离小肚腩的烦恼。还在等什么，赶快告诉你的闺蜜一起做吧。</span><br />
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<span style="color: red;"> 练习1：</span></b><br />
<span style="color: #555555;"> 保持平躺仰卧的姿势，两脚打开与肩同宽，先将右脚向上抬起10CM，脚尖往里勾起并停顿一秒，再轻轻放下，注意脚后跟不能靠在床上。完成后换左脚再重复同样的动作。一组动作重复5次。</span><br />
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<div class="separator" style="clear: both; text-align: center;"><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ze-BUKjftsbi2uapRe3gN-6Cg8ey4-5RYXLYU03ozo1Zs5zWNwW5YcnEC7bmug3d02qN7963ZriXFQdLbUmhseDZXjnNrzLER11fzsBA7-5U-qqIUqYRYHpXf1HObfd45I_tcCYQFJGi/s1600/1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ze-BUKjftsbi2uapRe3gN-6Cg8ey4-5RYXLYU03ozo1Zs5zWNwW5YcnEC7bmug3d02qN7963ZriXFQdLbUmhseDZXjnNrzLER11fzsBA7-5U-qqIUqYRYHpXf1HObfd45I_tcCYQFJGi/s1600/1.gif" /></a></span></div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;">效果：不仅可以有效减去肚子两侧的坠肉，还能收紧腿部，使下半身更苗条。</span><br />
<div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习2：</span></b><br />
<span style="color: #555555;"> 向左上方尽可能抬高右脚，在空中停顿一秒钟再放下，完成后再换左脚。注意膝盖不能用力，才能达到预期的瘦腿效果，也不要过于勉强以免拉伤腿部肌肉。重复这组动作5—7次。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSkvp9QY7gGr2e713jbgcMokT8b0bM7zBTlyk9ThNNLU49KTBwlHY82c-4CcaFV9AfR6qlDgYHr00C-fk4n5C8OczP4I-GT8vj-UVx_6mlgfZJ4o6XD9x5ZkJSHLCYFAJ1a2EbqyrKAI3/s1600/2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSkvp9QY7gGr2e713jbgcMokT8b0bM7zBTlyk9ThNNLU49KTBwlHY82c-4CcaFV9AfR6qlDgYHr00C-fk4n5C8OczP4I-GT8vj-UVx_6mlgfZJ4o6XD9x5ZkJSHLCYFAJ1a2EbqyrKAI3/s1600/2.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：可以紧实腹部及腿部肌肉。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习3：</span></b><br />
<span style="color: #555555;"> 保持仰卧姿势，双手抱紧膝盖，大腿向腹部曲伸，并抬起上半身再轻轻躺下。重复此动作5—10次。</span><br />
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<div class="separator" style="clear: both; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGV0n7ikInB0Cc-ocDqX9U_I6pt3nYPS274IQ5iHqzLBjtSOJvUAyIP_H1hSl-NIcz5grkEk_M5jhI_yK7eLz6xw0l9xnmz8I5aOF0ohNrwf-OTx-L_fl_qx8U6LwwcPkA1LFcig_l7BWB/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGV0n7ikInB0Cc-ocDqX9U_I6pt3nYPS274IQ5iHqzLBjtSOJvUAyIP_H1hSl-NIcz5grkEk_M5jhI_yK7eLz6xw0l9xnmz8I5aOF0ohNrwf-OTx-L_fl_qx8U6LwwcPkA1LFcig_l7BWB/s1600/3.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;"> 效果：能有效强化胸部及腰部力量，收缩腰部坠肉。</span><br />
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<div style="color: #555555; text-align: center;"><script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
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<b><span style="color: red;"> 练习4：</span></b><br />
<span style="color: #555555;"> 保持平躺仰卧的姿势，两腿打开与肩同宽。手臂 曲伸成90度直角贴紧地面，手心朝上。弯曲左腿膝盖，直起上身，使得右手肘部能够碰触左腿膝盖。换右腿重复同样的动作为一组。重复2—3组，每组10次。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOJrSve1IX1CslczGNcoabYcrMLb_96BpNtMjIcWGGfqcIiFPlsvAnUnOqedQiDgvSfnXS4MiyiD3vqs8u-PPvL4WkWNxTh4D1fYZhivj9__ETHdofvgkWm33BBlbwrO-5KwhG05i3QN3/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOJrSve1IX1CslczGNcoabYcrMLb_96BpNtMjIcWGGfqcIiFPlsvAnUnOqedQiDgvSfnXS4MiyiD3vqs8u-PPvL4WkWNxTh4D1fYZhivj9__ETHdofvgkWm33BBlbwrO-5KwhG05i3QN3/s1600/3.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<span style="color: #555555;"> 效果：增强腹部力量，紧实大腿肌肉。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习5：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">保持平躺仰卧的姿势，两腿打开与肩同宽。两手握紧哑铃并向胸部正上方举起，注意膝盖保持笔直不能弯曲。接着调整呼吸，上身慢慢向左右两侧扭转。左右各10次为一组，重复2—3组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSAKTCd1PTSH2N2zuDt-w0WNnenlx9frS7v4q9ttdZVSKSagjc2lfnhm4YaNnwWgVydjtaSaV_t3IZK1UxEx_WWCh9kP3WqPi0CsPbYKW0l5dZlyK-Pyayg96ZP3DLKlTU-EYAPHMV_O0s/s1600/4.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSAKTCd1PTSH2N2zuDt-w0WNnenlx9frS7v4q9ttdZVSKSagjc2lfnhm4YaNnwWgVydjtaSaV_t3IZK1UxEx_WWCh9kP3WqPi0CsPbYKW0l5dZlyK-Pyayg96ZP3DLKlTU-EYAPHMV_O0s/s1600/4.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：拉伸腹部两侧肌肉，改善腹部松弛状况。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习6：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">身体侧卧，运用腿肚力量夹住靠垫。双手撑地以保持身体平衡。抬起头部，眼睛直视前方。调整呼吸，双腿夹住靠垫并向上抬起，动作要慢才能达到理想的瘦身效果。10次动作为一组，重复10组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPyhWErHOuu9_csF5fRhk6eFtDccTrfjEkDdWAcOInUylvGQaktlGrmGB2Y5rm4YF1cSwV9avGfK6WjtpuGKcuojsj0cozfRukJDY4jCoPbsQ8-tVn3hSSvxi3-fUdZaf3EDQqe9vSKt2/s1600/5.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPyhWErHOuu9_csF5fRhk6eFtDccTrfjEkDdWAcOInUylvGQaktlGrmGB2Y5rm4YF1cSwV9avGfK6WjtpuGKcuojsj0cozfRukJDY4jCoPbsQ8-tVn3hSSvxi3-fUdZaf3EDQqe9vSKt2/s1600/5.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：强效收缩腹部、大腿及小腿部位的肌肉，让腿部更纤细苗条。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习7：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">平躺仰卧，两腿伸直，脚跟并拢。双手叉腰，眼睛直视上方，调整好呼吸并慢慢将两腿膝盖曲起至胸前位置，最后再慢慢放下并伸直双腿。15次为一组，重复2—3组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSqWE9sx8TpeNFRWTNa1thOUkr-Hgl8y7Sbdo1ZBvPDE0uAdCUZlJfCoMrn0KiZt09W2DYaIwaN-DJ8ylh6y_aeqkQZ0Gu8xc40nJ4mWQnLmAcxeXa_kfbp-3gj3ksVnVx6nntqKOwiBXG/s1600/6.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSqWE9sx8TpeNFRWTNa1thOUkr-Hgl8y7Sbdo1ZBvPDE0uAdCUZlJfCoMrn0KiZt09W2DYaIwaN-DJ8ylh6y_aeqkQZ0Gu8xc40nJ4mWQnLmAcxeXa_kfbp-3gj3ksVnVx6nntqKOwiBXG/s1600/6.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：使小肚肌肉更加紧实，有效改善腹部松弛状况。</span><br />
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<div style="color: #555555; text-align: center;"><script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
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<b><span style="color: red;"> 练习8</span></b></span><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><b><span style="color: red;">：</span></b></span></div><div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;">平躺仰卧，两腿打开与肩同宽。两臂伸直，肘部贴近耳朵部位，分别抬起左腿和右手并直起上身，使得右手触碰左腿脚尖，左右各7次为一组，重复2—3组。</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNIZkf5KbjrKEo8X_XIajxD3WRGI1ulAW5ax-as2z4PvagzcF0Pl2usnIrTl-SHcB5vesdQytk84tJHOFQjNKwiS5CICjqR1iE8O0F0rGE9XWY-wkMRX3_sAO17VyYgOk9WqGj8-zR9VjQ/s1600/7.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNIZkf5KbjrKEo8X_XIajxD3WRGI1ulAW5ax-as2z4PvagzcF0Pl2usnIrTl-SHcB5vesdQytk84tJHOFQjNKwiS5CICjqR1iE8O0F0rGE9XWY-wkMRX3_sAO17VyYgOk9WqGj8-zR9VjQ/s1600/7.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：有效消除小腹突起。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习9：</span></b><span style="color: #555555;">准备好两副橡皮圈。两腿打开与肩同宽。接着两脚各踩住一副橡皮圈的一端，再将橡皮圈左右交叉，两手分别握紧两副橡皮圈的另一端。保持下半身不动，左右扭转上半身。注意挺直腰杆，身体不能前倾。20次为一组，重复3—4组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jMSljytxe9i4jk8mjapCpiRIxY9ls1E5TI18kxBhSw4N7FtGh6U-Gu4LHZaV0JeK8jQiuYsBw0slH-MBHctBAL6LWY6Eo2_CyIsRu7OlOyfIWtGTqiJF4u_yGuGZZF1YeoojHDC46l-q/s1600/8.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jMSljytxe9i4jk8mjapCpiRIxY9ls1E5TI18kxBhSw4N7FtGh6U-Gu4LHZaV0JeK8jQiuYsBw0slH-MBHctBAL6LWY6Eo2_CyIsRu7OlOyfIWtGTqiJF4u_yGuGZZF1YeoojHDC46l-q/s1600/8.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：拉伸腰部肌肉，使腰部更加紧实纤细。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习10：</span></b><span style="color: #555555;">平躺仰卧，双手打开放在身体两侧，掌心向下。保持上半身不动，曲膝并垂直向上抬起。接着两腿膝盖并拢并向左侧摆动并贴地，右肩部位必须紧贴地面不能抬起。恢复仰卧姿势后再遵循相同的要领向右侧摆动双膝。左右各一次为一组，重复8组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeSq0QOmiAH45RFFWcurHMENcL0R2HcWVk2B33i8L7B3C83OLXaFh2FqtAURVJ3Civ3ynougvwxJayGN3X6dWUlC0I9b1SDhBTG29DljlU4PRV6k7B2KoJBIWO1JHUIgjK9qcEwhkJu8aV/s1600/9.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeSq0QOmiAH45RFFWcurHMENcL0R2HcWVk2B33i8L7B3C83OLXaFh2FqtAURVJ3Civ3ynougvwxJayGN3X6dWUlC0I9b1SDhBTG29DljlU4PRV6k7B2KoJBIWO1JHUIgjK9qcEwhkJu8aV/s1600/9.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：可以有效减去肚子两侧的坠肉，还能收紧腿部，使下半身更苗条。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习11：</span></b><span style="color: #555555;">平躺仰卧，双腿并拢。两手自然放置身体两侧。利用手部及腹部力量慢慢向上伸直双腿直至与地面成90度直角。腰部不好的人曲膝即可。重复此动作8组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh34REN5_3Iv8t1Mq7W8om4CZMFz3oe2hmITVsCd0eFIp31Dng-PVHhYKNS5ESFNpRMSe5zmWq1N3arH5DZ_f-s9Gd1F-1dIOEDiR11cQTul21owlOU7w2tP3B0Qfzvk0hvqWNEYCyBwMVI/s1600/10.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh34REN5_3Iv8t1Mq7W8om4CZMFz3oe2hmITVsCd0eFIp31Dng-PVHhYKNS5ESFNpRMSe5zmWq1N3arH5DZ_f-s9Gd1F-1dIOEDiR11cQTul21owlOU7w2tP3B0Qfzvk0hvqWNEYCyBwMVI/s1600/10.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：最后这两套动作都是针对腹部设计 ，将三者有机结合可强效收腹，对于腰部脆弱的人也能起到一定的保健作用。</span><br />
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<span style="color: red; font-size: large;"><b> 這麼有效的方法，怎能不分享呢！！！</b></span><br />
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这11招“床上功夫”，人人都要学

只需要5分钟，就可以让你身材变得诱惑无限，胸部集中上挺，饱满。你要做的只是睡前5分钟或者起床前5分钟躺在床上做一些简单的运动，从此以后你将远离小肚腩的烦恼。还在等什么，赶快告诉你的闺蜜一起做吧。练习1：保持平躺仰卧的姿势，两脚打开与肩同宽，先将右脚向上抬...

女人每天做20次这样的动作，比吃什么神仙药都强！

健康, 健身, 运动 10:32

<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmg9q0KGPZTnGV4DqAxiOPLM6kcEn7fl-yfmvNM4AM_7S4waC2GxcPsu-uXJRTigAK8PAs6sGH-uqz2XjqZ4T3BUdeq1O7oRW4pz5XOaAoxB64WGG-BDSKzSmBvYUX63cfJ943iO7y-2M/s1600/9.gif" imageanchor="1" style="color: #555555; margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmg9q0KGPZTnGV4DqAxiOPLM6kcEn7fl-yfmvNM4AM_7S4waC2GxcPsu-uXJRTigAK8PAs6sGH-uqz2XjqZ4T3BUdeq1O7oRW4pz5XOaAoxB64WGG-BDSKzSmBvYUX63cfJ943iO7y-2M/s1600/9.gif" /></a></div><br />
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<div style="color: #555555;"><br />
</div><div style="color: #555555;">这几个动作,每天做20次比吃什么药都强！</div><div><div style="color: #555555;"><br />
</div><b><span style="color: red;">转发随喜 功德无量，让更多人因为你而更健康！</span></b><br />
<div style="color: #555555;"><br />
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女人每天做20次这样的动作，比吃什么神仙药都强！

这几个动作,每天做20次比吃什么药都强！转发随喜功德无量，让更多人因为你而更健康！