15 minutes weight-loss method to create a charming line

Like most people, coming in the summer, only to find a lot of fat on your body. In fact, just by following these simple movements you can quickly repair the tank tops and short skirts are the perfect figure out.

Exercise physiologist in New York Charleene O'Connor's help, we concluded that a 15-minute fitness method, by the shortest possible time you get the most effect. Charleene O'Connor said: "The general movement in the jumping and moving slowly added elements, the addition of this fun fitness activities."

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Each action in 30 seconds, 15 seconds rest between. To warm up, you can first do it again slowly, then repeat. This action three times a week, do one rest day.


　★ squat kicks (legs and biceps shaped curve)

Standing feet apart, a dumbbell in one hand (each 3-5 lbs.) Knees bent, with your squat, knees behind the toes in the vertical direction is located, has been Dundao thighs parallel with the ground. Bent arm dumbbell towards the shoulder to the direction of movement, while tightening the buttocks, left leg straight back. Restored to its original position, switch legs movement.



★ ball jumps (increased heart rate, increase abdominal strength)

Sitting on a fitness ball full of air above your feet flat on the floor and shoulder width, arms at your sides naturally. Remain seated, the ball jumps, while the two arms was a "V" shape. Jump again, arms and legs back to the original position.



　　★ leg exercise (to strengthen back muscles, legs and abdomen, shape the line)

Take a dumbbell in each hand (5-8 lbs), the right leg as the supporting leg, left leg and fallen in a straight line parallel with the ground, his arms drooping naturally. Clamping shoulder, pull up the dumbbells, keeping the back level, while two elbows close to body, then slowly down for about 15 seconds per move. Then change legs and repeat.



　★ squat and slowly moving (higher heart rate, strengthen the legs and buttocks muscles)

Around between the two ankle movement on a dedicated tape, feet apart, shoulder width, slowly began to squat, keeping knees vertically behind the toes, has been with the thighs parallel to the ground Dundao. Maintain this position, slowly move toward the right side of 5 to 10 steps, maintaining tape is taut state. Then, stand up straight, then squat, then left and move it slowly.



　★ climbing exercise (increased heart rate, strengthen the abdomen and shoulder strength)

Students to fully prone on the ground, his hands braced on the body below the shoulders, right leg bent toward the front, left leg straight behind efforts. To keep the neck and back in a straight line, while tightening the abdomen, legs in the air exchange of position to jump up and replaced the front left leg towards the bend, right leg straight behind efforts. Hand position throughout the process has not changed, take a break, continue the exchange.



　　★ push-ups (enhanced chest, shoulder and triceps strength)

Kneeling on the mat, his hands grabbed the body, the body was a straight line from head to knee, then bend the elbow toward the outside of the body, the body gradually decrease, to maintain a second, then straighten arms, the body recovery in situ. So again, the toes can also be used instead of the knee as the anchor leg.



　★ toe movement (increased heart rate, leg shape curve)

Standing in front of a flight of stairs, right foot on the first step. Hands on the waist or with open arms to maintain balance. Right leg bent, lift left leg, with toes lightly tap the stairs and down his left leg, hit the ground with the toes, and so forth five back, Switch legs and repeat.



　　★ body glide (increased heart rate, leg shape curve)

Body stand up straight, focus on the right foot, left foot on the right leg bent, the arms slightly the right. Then gently left and jump off the process, to keep arms and sway left and right leg, left knee bent, the body was curled up as far as possible down the state. Then, non-stop jump from the side the other side of the body's center of gravity as low as possible.