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1、每天10分钟 轻松甩掉水桶腰一:清晨瘦腰去除腰部前的赘肉直坐于床上,双手举起与床平行。双手保持与床平行的动作,用10秒的时间让身体慢慢向后倾斜,做此动作时,眼睛要看着腰腹部慢慢伸展。身体复原,重复8次。让腰看起来纤细的腹斜肌仰卧,左手放在头后,左肋向左拧转,右膝抬起,左肘要尽量接近到右膝。复原,重复8次。另一侧的动作和此一致。让腰及下腹更瘦直立,把纸巾盒立着放,不要让它向左或向右倒下。双手叉腰,抬起挨着纸巾盒的那一侧腿,让它绕向纸巾盒的另一侧,转动腿部时要尽量抬高膝盖,以锻练到腰部肌群。5分钟以后,把纸巾盒拿到身体另一侧,重复此动作5分钟。二:日间休息时瘦腰有助腰腹消脂的抻拉动作坐在椅子上,抬
2、高双腿向一侧弯屈,感觉腰部被牵拉。重复5次。换另一侧同样动作。上腹部消脂双手和膝盖支撑在地面上,头部、肩部、膝盖等三点成一条直线,手指微微向内侧扣;双臂弯屈使胸部尽量接近地面,身体保持平直;双臂向上撑至最初的动作。去掉腹两侧的赘肉平躺在垫子上,双脚并拢向上抬起,距离地面45度为宜。此时,如果你感到腰部有点酸痛,那样的话说明你的腰部没有贴紧地面,要及时改善;双膝向胸前靠拢,臀部不能贴在地上,要离开地面;还原平躺的动作。此动作重复10组。如果想让腹部尽快凹下去的话,每次要尽可能地多做几组此动作。体力不好的人可以在床上做,但要注意身体始终保持一条直线。三:睡前瘦腰大腿淋巴排脂的动作面向上平躺在床上,
3、双腿弯屈,大腿内侧夹住一个靠垫。双手置于脑后让头保持向上抬的姿势;大腿内侧用力时,手慢慢滑向膝盖。保持这个姿势5秒钟之后,手还原至抱头的动作,停顿5秒钟后,再重复7组动作。紧缩腰背后的脂肪趴在床上,手脚自然地向下垂,双脚分开与肩同宽;用10秒钟的时间身体和双腿都缓缓地向上抬起,抬至自己所能达到的最高极限时停顿10秒钟,然后还原最初的动作(习惯此动作之后,可根据自己的腰力情况延长身体向上停顿的时间)。这组动作一共做8组。坑爹单位:乌克兰幸福老爸:布洛辛舍甫琴科的模特妻子诞下第一个儿子后的留影每当有乌克兰队比赛时,看台上一位美艳高挑的金发姑娘总是能吸引全世界球迷的目光,这位叫艾瑞娜布洛辛娜的姑娘是
4、乌克兰国家队的形象大使,也是主教练布洛辛的女儿。布洛辛娜在乌克兰是一位小有名气的歌手,出过一些专辑,由于父亲是国家队主教练,去年乌克兰足协便邀请她在欧洲杯期间出任乌克兰队的形象大使,一方面给队里的男球员增添动力,一方面也可以借助她靓丽的外形扩大球队国际影响力,为乌克兰队带来更多人气。乌克兰队的所有比赛,布洛辛娜都会到场助威。有这么一个绝色美人坐在看台上助阵,难怪乌克兰国家队的小伙子都如此卖力,希望能“讨好”主帅布洛辛,从而间接给布洛辛娜留下好印象。C29C91AFE4CED1B6C8795AD9C91AFE4CED1B6C8795AD91AFE4CED1B6C8795AD9C91FE4CED1
5、B6C8795AD29C91AFEDD1B6C87D1B6C8795AD9C91AFE4CED1B6C8795AD91AFE4CED1B6C8795AD9C91FE4CED1B6C8795AD29C91AF95AD9C91AFE4CED1B6C8795AD91AFE4CED1B6C8795AD9D1B6C8795AD9C91AFE4CED1B6C8795A1AFE4CED1B6C8795AD91AFE4CED1B6C8795AD9C91FE4CED1B6C8795AD29C91AFC91FE4CED1D1B6C8795AD9C91AFE4CED1B6C8795AD91AFE4CED1B6CD1
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