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　 　 the white-collar that I am a company,Commute should take the subway,Rush about back and forth.Everyday I have two hours is to be in the railroad car of the subway with what spend in the passageway.A week 5 days,1 day 2 hours,Add up with respect to 10 hours.The time of ten a few hours in a month sneaked away to go beside.

　 　 now my be being installed and leather shoes is put in the office commonly,Lie fallow with respect to a suit everyday outfit and sneaker commute.Four minutes of three time that wait for a car,I begin to practice humeral result, back result and neck result.Alleged shoulder result is humeral ministry makes suitable hour hand and anticlockwise roll.Back result is an axis with the waist namely,The roll that drives the whole body to make ring big times.Do the exercise that touch the ground even additionally,Small body feels crural ministry as far as possible with both hands.The principle of neck result and above about the same,Do cervical repeatedly whirligig.

　 　Cervical motion:

　 　Humeral ministry moves:

　 　 shoulder as far as possible forward to fold closes,Reductive hind hold out a bosom backward to fold.Repeat 8 times.Make ” V ” model shoulder of sexy beautiful woman raises the right hand to extend shoulder of towards the left,Left hand holds the right hand in the palm to pull to oneself direction,Reductive hind the redo that change a hand.After both hands is put,Left hand grasps right hand wrist,Secure at left waist or hip,The eye looks at ahead,Hold out pectoral straight waist,The head slowly side direction is different square,Reductive hind do across.(Note:Unfavorable will press below the neck forcibly)

　 　Leg ministry loosens motion:

　 　 is not done never mind,Went up still can continue to practise one’s skill after the subway.

I do not worry about 　 　 all round the strange eye that the person casts,Lifestyle is him come out alive,Gentleman does not see foreign friend often is wearing guaze mask,Riding bicycle to cross in the city? Be fed up with car tail gas namely, be fed up with a city to pollute,What do this have again incorrect? Actually this also is not met the attention with too much incur.In the subway,Still can massage abdomen,With promoting gastric bowel to peristalsis, blood is supplied and be digested,Avoid abdominal distension gas.Urbanite need not rush about for daily subway really and be anxious,I feel subway guest is a note in urban movement,Play beautifully depended on your idea and action.The daily life that this is my subway guest,Anchoretic of a city is wonderful canto.

　 　 actually,The the simplest, most convenient method reducing weight enters sports activity more namely.It can make you decrease not only adipose,And can enhance muscle staying power,Make your healthy, red-blooded,This is any methods reducing weight also cannot replace.When obtain nearly 40 years old year ” California lady ” the Tang Dynasty graceful not. Lai plum lady says:” when the woman is reducing weight,Reducing volume is more more important than reducing weight.Body building can help your reapportion body the weight of each place,Add muscle,Decrease adipose,The method reducing weight that is effective.”

The method of motion reducing weight that a few kinds introduce to go easily simply below 　 　 :

　 　 1. Cervical motion:Cent leg stands,The music before the head, hind admire, restoration, left-hand rotation, right-hand rotation, to surround, towards the left surrounds,Do 4 times circularly.

　 　 2. Circle an arm:Cent leg stands,Lift on two arms,Circle annulus 4 rounds ahead,Circle annulus 4 rounds backward,Do 2 times.

　 　 3. Enlarge bosom:Cent leg stands,After music is being made the same score before two arms bosom brace up, after extending an arm brace up,Do 4 times.

　 　 4. Body have a change of luck is moved:Control each 4 times,Do 2 groups.

　 　 5. The music before body:8.

　 　 6. Body answers annulus:For the axis with the waist,The left and right sides surrounds each a week,Do 2 times.

　 　 7. Kick a leg:Around each 10,Do 2 groups.

　 　 8. Bend pace presses a leg before:Control eachń times,Do 2 groups.

　 　 9. Side presses a leg:Control each 4 times,Do 2 groups.

　 　 10. Crouch below stand up:12-20 second.

　 　 11. Turn sufficient circle a wrist:Each 12.

　 　 12. Sit-ups:8-15 second,Do 3 groups.

　 　 13. Push-up:8-12 second,Do 2 groups.

　 　 14. Loosen an activity 3 minutes.

　 　 moves every time time should master in 40-60 minute.

Before 　 　 reduces weight, had better say one private parts is heavy first,In process reducing weight every 2 weeks say,The metabolic condition that observes weight.If weight change is not big and without fatigue feeling,Can increase the frequency that take exercise and set number appropriately.Join a few campaign outdoor more,Be like:Canter, climb, by bicycle, the shuttlecock, ball that protect a bell, jump Mian and swim etc.

　 　 motion reducing weight perserves only,Ability achieves result reducing weight,If three days fish,It is impossible to amount to purpose reducing weight that two days bask in a net.Reduce weight at the same time should according to oneself constitution,Affirmatory and equal motion intensity,It is normal that in the begining the body has slight fatigue feeling.In addition,Also should control food appropriately,Ability achieves better result.Should have will only,Unremitting,Methodological science notices in process reducing weight,Can decrease certainly adipose,Win strong and handsome bodily form.Have the person that adds fat sequel,Begin athletic sports from now on,Not wait for ” make effort at the last moment ” .

　 　 A:Stand receive an abdomen,Right leg crosses one stride ahead,Crus and ground are perpendicular,Left leg backward unbend,Left calcaneal mentions,Both hands is made the same score ahead extend,The centre of the palm is gadarene,Maintain Ǫ seconds or so.

　 　 B:Restore initiative pose,Right leg outward turning is put on the ground,Rotational body turns sideways into a sudden big stride forward,Bend left ancon to be put on left knee,Prop up the upper part of the body,Roll of right hand suitable hour hand and shoulder are the same as tall unbend,On control face,The eye sees the the right-hand side,Keep 5 seconds.Change another direction to undertake alternately.

　 　 is noted:Abecedarian 3 ～ 5,Raiser 4 ～ 6.

　 　Abdominal and mid exercise

　 　 sits on the ground,Double leg bends,Double arm is put in the body two side.Admire a body backward,Unbend right leg,Instep stretchs tight straight,Become 45 degrees till right leg and ground till,Control is opposite at the same time,Arm parallel arrives to be the same as with the shoulder to extension forward tall,Hold 10 seconds.Loosen return begin a pose,Change left leg to repeat an act.

　 　 is noted:Abecedarian 5 ～ 7,Raiser 8 ～ 10.

　　 bosom abdomen carries the integrated exercise of buttock leg on the back

　 　 A:Arm of sideways left hand is perpendicular maintain the ground,The palm is flat put on the ground,Bend left knee,Right leg extend,Coxa ministry leaves the area,The right hand is extended to a side,On face of the centre of the palm,The eye sees the right hand keep 5 ～ 10 seconds.

　 　 B:Ministry of drive up coxa raises right leg at the same time and as far as possible drive up,Coxa ministry maintains side position not to turn,Sword arm slowly drive up crosses the top of head,The head turns side of towards the left maintains 10 ～ 15 seconds.

　 　 C:Right shoulder and clockwise of coxa department court are rotational,Both hands is smooth put the ground to go up,Double arm parallel props up the body,Left leg keeps tall carry,Outside arch face,On toe face,Hold to 15 seconds to control.Turn slowly left leg and touchdown of bend one’s knees.Change direction to undertake alternately.

　 　 is noted:Abecedarian every side 3 ～ 5,Raiser does 6 ～ 8 times.

　The side outside 　 abdomen practices

　 　 A:Lie on one’s back,Double leg bend one’s knees,Both hands is forward straight arm extend looks up slowly at the same time,The eye is smooth inspect ahead,Experience abdomen to tighten up,Shake double arm 30 times up and down slowly,Maintain 10 seconds,Loosen cervical arm,Restore position of rest.

　 　 B:Lie on one’s back,Double leg and approach drive up comes to become 45 degrees with the ground,Double arm unbend,Drive the upper part of the body to raise slowly,Till two arms and leg are parallel,Maintain 10 seconds,Restore position of rest.

　 　 is noted:Abecedarian 3 ～ 5,Raiser does 6 ～ 8 times.

　 　 hints:

　 　 1. Whole group action suits days to finish.

　 　 2. The intensity of all movements is basically medium,The meeting in athletic process is accompanied have perspire phenomenon,The breath that should keep even in motion.

　 　 3. After moving, do not bathe with cold water,Take food on unfavorable horse.

　 　Balance feeling and whole body coordinate sexual exercise

　 　 stands,Slowly bend one’s knees,Raise left foot backward slowly,Body pitch,Pedal is straight right leg,Double arm side is smooth lift,Tighten up the whole body,Poise.Hold to 10 ～ 15 seconds,Change direction to undertake alternately.

　 　 is noted:Abecedarian 5 ～Ň.Raiser 10 ～ 12.

　 　Loosen all over reach stretchy exercise

　 　 is loosened:Music right knee,Left leg unbend,Knee is gadarene,Raise the right hand hard slowly up extend.Left hand tries hard backward,Finger tip points to left foot calcaneal hard,Experience the body stretchy,Extend 15 seconds,Bend one’s knees is reductive double leg,Change direction to undertake alternately.

　 　 is noted:This is action of the last practice,Can increase systemic flexibility,The continuity muscle when reducing a practice is aching.