Do your squat to exercise the waist and legs

Do at home can do push-ups, and progressive do every time do, a 3-exhaustion among 4 groups for a few minutes. Sit-ups exercise abdominal muscle. To exercise with dumbbell arm, shoulder. Do your squat to exercise the waist and legs. In addition to exercise a rest is also very important, to ensure adequate rest time fitness also is the principle, if you choose the fitness also need to develop a good life habit, assure enough nutrition supply, adequate sleep, strict training plan to achieve the desired effect. The intensity of the exercise every day to decision time. burn fat build muscle Generally speaking the fixed time of practice is more effective, want to quickly see the effect is generally an hour to an hour and a half 3. Eat of thing is very important. The main component muscle need a lot of protein, so the need to add a lot of protein supply to the body. For example: chicken breast. Beef. Eggs. And so on.
Two muscle this action strengthen muscle or two the forearm, equipment, weight can be as you progress and increase. 1) sitting on the floor, legs crossed, bending sit up straight. 2) in each hand is a the dumbbell, arms straight. 3) the two shoulder, arm bent lifting dumbbell. 4) keep a few seconds, the return to his position. Two cubits always close to the body. 5) repeating the same action, even do two groups, each group 8-10. Rest between 15 to 20 seconds. Transform only do the other side side, then change. Additional, the entire movement compact coherent dumbbells, otherwise will move back and forth don't lose the significance of this movement. French action arm muscle relaxation, fast motion, this movement to three muscle or upper arm good. Pay attention to grasp dumbbell don't loose. 1) sitting on the floor, legs crossed, bending sit up straight. 2) hands lifting his head away, and palm, slightly bent to arms within. 3) the upper arm and keep still slowly bending elbows hands below two shoulder until. Don't let the dumbbell run into his back.

4) return to his position and then repeating the same action, do two groups, and 8 to 12 times. Rest among 15 seconds. Forward this action will exercise you smooth lift the deltoid muscle, upper arm or shoulder muscles will have the same feeling. 1) double foot and shoulder are the same as wide, back straight, slightly bent knees, confirmation that you are standing straight.

2) clasped dumbbell, palm, within two to put thigh ahead. 3) microwarpdrives arms, will dumbbell towards the ceiling to and shoulder are the same as high. 4) back to in situ, even do two groups, each group 8 to 12, among 12-15 seconds. Rest Transform 1 each time do only one side. Transform 2 will lift dumbbells above his head, back to and shoulder are the same as high, repeating the same action.
Also want to eat some fruits, vegetables to supplement vitamin promotes protein absorption, can go to buy some 21 JinWei what he to supplement. Ha ha, that's it.