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　 　20 years old:The feminine youth that develops gymnastical habit 20 years old flies upwards,Body function is in period of at the height of power and splendour,The optimal point that each respect quality all reachs life.Should take the advantage of young education to exercise a habit goodly right now,Much scrape up of the life after be day a few " healthy deposit " .

The controller that health of Santiago of 　 　 United States trains a center merchant this lowing · general forest this say,Many years old 20 are the optimal phase that human body skeleton grows,Can wait for training of ran, force load the exercise is brought into exercise means,Special designed a kind to exercise a method for female of 20 years old:Sit on gem gal blanket,Both hands maintains the ground,Put at the back of the body,Finger is outward.Raise hip 10 centimeters or so,Stretch straight left leg ahead at the same time,Become 45 degrees of part with the ground.Continue to carry buttock,Until on the right side of ham and ground parallel.Reduce hip to initiative position,Repeat drive up 10, 12 hind,Change another side,Repeat same act.If feel it is difficult to afore-mentioned taking exercise,Optional still choose jumps footplate is held,Experienced taekwondo,Jump Latin dance,Take exercise every week 4, 6,Had better hold to above one hour every time.

　 　30 years old:With adipose battle after all feminine great majority of 30 years old already was borne,Piled up gradually hypodermically a few adipose,Bodily form also is changed somewhat,And they are even in the job and family search a balance to nod,Pressure is greater.Because this wants,go up in the base that keeps healthy,Exercise muscle and flexibility,Decrease as far as possible adipose,Retain oneself vigor,Conduce to slow down pressure.Controller of fitness of club of bay of san Francisco of American California city Zhan Ni nots · founded to exercise a method one set than pausing,Vigor retains in letting you kiss the changeover of the identity and working status in the mother.

　 　 method:Lie low is on gem gal blanket,The arm puts park body two side,Control is down.Two legs unbend,Put bipod on gymnastical ball.Carry buttock,Ministry relying on a shoulder and foot prop up the body,Hold the body flat,Let gymnastical ball roll rightward forcibly at the same time (the foot follows right twist) ,Maintain a little while,Again to left scroll ball,Return initiative position.Do 5, 10 hind,Change left scroll fitness to the ball.

If 　 　 is disadvantageous undertake afore-mentioned taking exercise,Might as well in come off work or after dinner,Swim together with family, go quickly, climb stair to wait,Every time 30 minutes or so.This age paragraph female,Had better attend a few appliance 3 times to train to gymnastical club every week,In order to raise metabolic rate, combustion redundant quantity of heat, enhance muscle power.Of course,Gem gal, general is pulled carry waiting for flexibility to take exercise also is right choice.

　 　40 years old:The woman that beauty and health pay equal attention to 40 years old often continues with hairdressing oneself beauty,However body function is to cannot pass what hairdressing will rise.Right now,Healthy ability is real beauty.The sports medicine expert of subject of American Yale campaign installs · division forest warning says,A lot of females of many years old 40 to keep healthy,Often move excessive,Body easy damage.For this,Division forest original creation let what the person feels comfortable one kind exercise a method:The body bends over on gymnastical ball,Abdomen, bosom contacts gymnastical ball.Both hands grabs each 2, the dumbbell with 5 heavy kilogram,The arm is forward unbend,Put on the floor,Control is down.Muscle of take up hind leg,Carry meanwhile bosom, bend ancon to lift an arm to be made the same score to the shoulder.Restore initiative pose next,Repeat an exercise 8 times.

If 　 　 feels afore-mentioned taking exercise that take pain to quite,Optional still choose undertakes 30 minutes everyday measurable or the campaign that has particular strength,If jump companionship dance, metrical hold, kick shuttlecock, gem gal to wait,With increasing the harmonious sex of the body,The flexibility that exercises joint,Alleviate airframe exhaustion, prevent osteoporosis.Had better undertake force trains 2 times again every week;If insist to do weight lifting 3 times every week,move,Metabolic rate can rise 15 ％ .