http://www.youtube.com/watch?

v=EgfdinWgBt0 : nhac an do
http://www.youtube.com/watch?v=G2-NYLYgZIY
http://www.youtube.com/watch?v=0j7hWNQFGBE
http://www.youtube.com/watch?v=uDgbBdS9W54 : Latin dance workout
http://www.youtube.com/watch?v=VusCUj61wDA: cho i
http://www.youtube.com/watch?v=fUXx0dqxbFw: music
http://www.youtube.com/watch?v=93TlEdgZjd4
http://www.youtube.com/watch?v=sAWimt8-9Ls: warm up music
http://www.youtube.com/watch?v=lkNQswEdqds: belly dance music
http://www.youtube.com/watch?v=1G-1ylSD8Pg: belly dance fitness for weight loss
http://www.youtube.com/watch?v=Bcn8njlImgQ: workout
http://www.youtube.com/watch?v=3ZaD7qZlyU0
http://www.youtube.com/watch?v=1j2mLjA2IFk&list=PL71nZj76T0iKnWUsbIWLrbfQe8uAVnTXi
http://www.youtube.com/watch?v=wYwiq_u82TY
http://www.youtube.com/watch?v=nDB4YoD6qGQ
http://www.youtube.com/watch?v=gT4mv6ITd6M
http://www.youtube.com/watch?v=o-8-9v0TnYQ

http://www.youtube.com/watch?v=15yWoKroh08
http://www.youtube.com/watch?v=BAP4XxpJgeE
http://www.youtube.com/watch?v=PcnigI5a5ro
http://www.youtube.com/watch?v=E5s_8NYDP20
http://www.youtube.com/watch?v=8lazrYr55Z0

http://www.youtube.com/watch?v=5JkOnQWCj7E
http://www.corefitness.info/workouts.html
http://olympiavn.org/forum/index.php?topic=47673.0
http://www.youtube.com/watch?v=aPcZv8jWRwA
http://www.youtube.com/watch?v=c_cw20vmH1g: good
http://www.youtube.com/watch?v=-kXnqgd5rZQ : good

http://www.youtube.com/watch?v=r_J8btnIEKQ
http://www.youtube.com/watch?v=dT3MR36JKJ8
http://www.youtube.com/watch?v=LRqMnMdMv3s
http://www.youtube.com/watch?v=ywPtfv_lXoY
http://www.youtube.com/watch?v=awUt_YHxZYM : on the floor
http://www.youtube.com/watch?v=z1OwBmKIzr4: right round
http://www.youtube.com/watch?v=NPlpVCuy-mg
http://www.youtube.com/watch?v=lKRd2AofsNU: music
http://www.youtube.com/watch?v=qdL4KMbVywM: music
http://www.nhaccuatui.com/video/duong-tang-tho-ngoc-ost-tay-du-ky-dang-cap-nhat.bcRetkulBn.html

http://www.youtube.com/watch?v=yzJNJfYPmdg
http://www.youtube.com/watch?v=TnLYwm3NRsQ
http://www.youtube.com/watch?v=DoCCvsBd-zk
http://www.youtube.com/watch?v=cB047dVuTDs
http://www.youtube.com/watch?v=0PnCdqZNWvE
http://www.youtube.com/watch?v=FYdj1PQRUtA: nn tp theo
http://www.youtube.com/watch?v=z7eIeizvTDQ
http://www.youtube.com/watch?v=BmfVgw2lQ9Y
http://www.youtube.com/watch?v=JcgnifRduu8
http://www.youtube.com/watch?v=FHpJPKSN270
http://www.youtube.com/watch?v=OFpHULW4CUw
http://www.youtube.com/watch?v=gscQCw5JMR8
http://www.youtube.com/watch?v=bSsnxx_r2N0
http://www.youtube.com/watch?v=A1U0XYSlXq0 : warm up
http://www.youtube.com/watch?v=jdLVYf9gTz0 :sexy dance
http://www.youtube.com/watch?v=zB9HAV0LyXM
http://www.youtube.com/watch?v=pq7IDD0Ye1Y
http://www.youtube.com/watch?v=6Y266jlOB5A
http://www.youtube.com/watch?v=EBTy76bubec

http://www.youtube.com/watch?v=dpDNUtvCgVw
http://www.youtube.com/watch?v=cDufGiJqibM : club dance workout
http://www.youtube.com/watch?v=fcN37TxBE_s
http://www.youtube.com/watch?v=4RG-Qxq0L3I
http://www.nhachaynhat.net/2013/09/nhac-khong-loi-saxophone-guitar-nhe.html
http://www.youtube.com/watch?v=Cmo9x3WOHYU
http://lets-go-ahead.blogspot.com/2010/08/learning-english-with-misterduncan_12.html
Core Exercises for Women

Ladies, if a flat stomach is what you want, youve probably realized that crunches alone will not get the job done. To get where you want to be,
you need to work all the muscles in your core, not just the upper part of your abs.
Ive put together a core workout that, in combination with proper nutrition and cardiovascular exercise, will help you on your way. But first, a
primer.
The core muscles include:
Transversus abdominis. One of the deepest core muscles, it wraps around your torso and has a great influence on your posture.
Internal obliques and external obliques: Located on each side of your torso, they are responsible for many movements, including the
rotation and side-to-side movement of your spine.
Rectus Abdominus: These are the upper absthe ones we mean when we say six-pack abswhich control the flexing of the lower back.

Core Workout for Women

Choose three to four of the exercises below and complete 15-20 reps of each one. For maximum results, include them in your routine three to
four days per week.

If youre pregnant or have given birth in the past two to three months, consult your doctor before doing these exercises.
Tip: Your abdominal muscles support and bend your spine and help with your breathing. When performing these exercises, engage your core
by exhaling when you exert force in each movement. This helps depress the thorax, which forces air out of the lungs.

Plank
(Hold for your maximum time and note it down.)

Mountain Climbers

Leg Raises with Ball Pass

Incline Sit-Ups

Windshield Wipers

Hanging Leg Raises / Toes to Bar

Oblique Extensions

Physioball Tuck-Ins

Pike

Flutter Kicks

Inch Worms

To stay motivated, log your workouts in a journal so you can see how much youve done and how much stronger you become compared to
when you started.

http://www.stackactive.com/2013/10/24/core-exercises-for-women/

Gim cn bng Aerobic

Ch Nht, ngy 02/05/2010 07:56 AM (GMT+7)
S kin: Gim cn bng aerobic

Bn cnh cc ch li cho sc khe. Aerobic cn gip cho thn hnh thon th, loi b nhng phn m d
tha v c tc dng gim cn r rt.
Nhng b quyt lm p, chm sc da, gim cn, kinh nghim trang im, a ch thm m vin, lun c cp
nht mi ngy ti Lam dep 24H

Khng phi ngu nhin m hu ht cc ngi mu, din vin, ca s khi c hi u l nhng tn ca
Aerobic. Bi Aerobic mang li mt c th mm do, dng i duyn dng, uyn chuyn. y l mn th thao
i hi s bn b, mc d tc dng ca n c th nhn ra r rt ch sau vi thng luyn tp u n.
Theo hun luyn vin Dng Th Dng, Aerobic thng tp trung vo phn di ca c th v vy n c tc
dng c bit gip sn chc t phn bng tr xung. Cc bi tp Aerobic u phi s dng mt ci bc nh
hoc bng. mt s trung tm ch dy hc vin nhy theo nhc v gi l Aerobic, nh vy hon ton khng
ng v ng nhy theo nhc ch n thun l tp th dc thm m m thi.

Aerobic c rt nhiu bc nhy, nu c nng khiu bn c th sng to thm nhiu bc nhy mi, nhng phi
nhy trong khun kh, khng ty tin, tun th nguyn tc bt di bt dch ca Aerobic l: cc bi tp phi c
chia ra tng nhm c, v d bi tp ch trng vo cc c i trc, sau, nhng ng tc xoay ngi gip c th
uyn chuyn.
Tp th no c hiu qu?
Kt hp vi bi tp Aerobic phi c mt ch n ph hp. Mun gim cn hiu qu ngi tp phi phi hp
vi hun huyn vin, phi king ng (ng to ra m), cht m, khng n mn (khi n mn, s ung nhiu
nc, mui s gi nc li trong c th gy tng cn), khng n sau 8h ti. Ngoi ra cn lu n cc iu
sau:
1. Nu mun gim cn, bn phi tp ti thiu 5 bui mi tun vi thi gian t nht l 50 pht/bui tp.
2. Nn khi ng 5-10 pht trc khi vo bui tp.
3. Nn th lng c th trong 5-10 pht trc khi kt thc bui tp.
4. Luyn tp ph hp vi nhp tim ca mnh.
5. Trong qu trnh tp nn ci ni vui v. Khng nn tp qu sc. Cng khng nn tp qu nh nu bn mun
t c hiu qu ca bi tp.
6. Nu bn di 35 tui v ang trong trng thi sc khe tt th bn c th la chn nhng bi tp thng
thng, nu bn trn 35 tui v c mt s vn v sc khe th nn tham kho chuyn gia la chn bi tp
ph hp.

7. Nhng ngi t vn ng nn chn nhng bi tp thng thng v khi ng t nht 5-10 pht trc khi tp.
8. Nhng bi tp thng thng cng c tc dng cho sc khe. Khng nn luyn tp qu sc d iu c th
mang li hiu qu nhanh chng hn.
Tp Aerobic tt cho h tim mch v h h hp. Tp un do gip c th do dai. Cn tp t s lm tng sc
bn v sc mnh ca bn. Phi hp c ba loi hnh tp luyn trn, bn s c mt chng trnh hon ho.

Lu
Khi mi bt u tp Aerobic, bn cn lm theo ng nhng g gio vin hng dn. Khi nhun nhuyn
nhng ng tc c bn, bn c th xem cc video hng dn t tp nh. Tuyt i khng nn t tp khi
cha thuc cc bc cn bn. Ngi mi tp hay mc phi li l phn ng cha nhy, cha phi hp vi cc
ng tc ln xung bc v nhc vi nhau. Nu khng ch c th nhy ra khi bc d lm trt mt c chn.
Nhng nu c mt gio vin hng dn th ch trong mt thng bn c th vt qua c cc li ny.
Gi mt bi tp n gin
T th tn cng: Bc chn trc chn sau, khong cch bng hng. Hng hng v pha trc, hai tay chng
hng, t t h ngi xung ht vo, h u gi xung t, sau t t ng ln ng thi th ra. T th ny
gip bn luyn tp tng th cc c.

http://hcm.24h.com.vn/lam-dep/giam-can-bang-aerobic-c145a294233.html

7 sai lm khin bn ph cng tp th dc

Xut bn: 14:16, Th Ba, 12/11/2013
.

n nh trc khi tp, khi ng sai cch, thc hin sai ng tc... chnh l nhng nguyn nhn khin cho n lc tp th
dc ca bn tr nn khng hiu qu.
Li ch ca tp th dc

9 bi
7 li ch vng ca vic chm ch tp th dc
th dc
Nhng thi im tp th dc tt nht
vi
Quan h tnh dc l mt dng tp th dc t chy calo
khng
Tp th dc th no cho hp l?
kh
Tp th dc gip 'chuyn y' tuyt vi hn
gip
mt
Dng lc c c khi tp t th gp bng
thon
khng Li ny nghe c v l nhng bn hy ch . Ph n thng c xu hng dng c c hn l c bng khi h thc hin ng tc
ng gp cong ngi. iu ny hon ton l sai nguyn tc tp luyn khin bn phi lng ph thi gian kh ln. tp trung tr li
.

phn bng, bn ch cn nhn li su xung vm ming trc khi bt u thc hin. N s gip bn ngn vic dng c c v
khin vng bng ca bn tp trung lm vic hn.
Khi ng sai cch
Khng c g nguy him khi ngi trn thm v thc hin nhng ng tc khi ng va nhm chn li khng hiu qu. Cch tt

12 nht lm nng c bp v ngn chn vic b chn thng l trc khi bt u tp th dc hy i b hoc nhy dy mc
nguyn thp.
tc Bn c th tp t do hoc trn my tp vi mc nh trong khong 5 pht. Sau hy gia tng dn cp cho n khi bn t
khng c tc mong mun hoc cm thy kh. Cch ny tt hn vic ko cng, vn ngi truyn thng v n s gip y nhp tim
th b ln cao v trnh kit sc khng ng c.
qua
trong Thc hin sai ng tc chng y
vic Vic thay i ng tc ht t c xem l thi quen ca nhng ngi li bing. Vn l hu ht mi ngi (c bit l n
gi v gii) u gp kh khn trong vic gi cho u gi khng chm sn v khin cho ng tc ny tr nn khng cn tc dng.
sinh c
th gim nh p lc m vn thc hin tt ng tc chng y, bn hy t cnh tay trc tip pha di vai v gi cho t u gi
n c nm trong mt ng thng khi bn t t h thp mnh xung.

au
nh i
v
'khu'
vng
kn qu

Cho
nng

n g
tng
ham
mun?
.

Tc
dng
tuyt
vi ca
vic
ngm
chn
hng
ngy
.

Nng cng trng lng mi ln tp

Nhiu bn thng gia tng mc tp luyn vi cng mt khi lng, c bit vi cc bi tp t. Tuy nhin li khuyn cho bn l
hy nng dn khi lng ny ln. Hy to mc ch nng t ln khong 1 - 2kg trong 2 - 3 tun. Bn c th nng ln cao 4 - 5kg
nu bn khng cm thy mt mi (v d nh khng run ry, khng th hn hn...).

Nhng
thi
quen n nh trc khi tp th dc
lm Thi quen ny c th "h gc" nng lng ca bn. Nhiu mn n nh c nhiu cht x tn ti lu trong h tiu ha. Kt qu l
p bn s cm thy chm chp v gp phi vn khi tp hn so vi bnh thng. Nu bn ang i cn co th hy la chn mt
hy qu chui v n s tiu ha nhanh v khng hn ch vic tp th dc.
hoi
sc
khe
ca ch
em
.

7 li
ch
vng
ca
vic
chm
ch tp
th dc
.

Cch
"Th phanh" sau tp th dc
bo
qun Pause

rau c Current Time 0:00

ti
ngon
khng /
cn t
lnh Duration Time 0:01
.

Remaining Time -0:00

Loaded: 0%
Progress: 0%

Tc
0:00
dng
tuyt Fullscreen
vi ca
c rt 00:00
.

Unmute
Khng c g sai khi bn n ung nhiu hn sau nhng gi tp th dc mt mi bi thc t c th s i hi c cung cp mt s
protein v carbs khi bn c khong 1h tp luyn.
Tuy nhin thc t ph bin l nhiu ngi lng ph cng tp luyn khi thi quen ny khng c kim sot ng n. Mt

Thuc nghin cu cho thy mi ngi thng c xu hng nh gi cao s calories b t chy v nh gi thp s calories b tiu
trnh th. Th nn cch n gin nht bn iu chnh li vic ny l xem xt nhn mc ca cc gi thc phm v chc chn rng n
thai nm trong khong 150 calories hoc t hn.
hng
ngy Khng c thc v cn nng bn thn
khng Bn c th c khuyn rng khng nn lo lng v s cn nng v n s khin bn b m nh. Tuy nhin xc nh c cn nng
an thc t l "cha kha" bn ct gim c s kg nh . Cc chuyn gia thy rng nhng ngi thng xuyn cn nhc bn
ton thn s gim c cn nng nhiu hn so vi ngi khc. V cng l iu cn thit bn tm kim v la chn c nhng
tuyt mn n lnh mnh nht cho mnh.
i
.

Li bt
cp hi
khi bo
qun
thc n
trong
t lnh
khng
ng
cch
.

Nhng
thi
quen
kh

cha
khin
con gi
nhanh
gi
.

8 cch
t
nhin
gip c
th
khe
mnh
vo
mi
sng
.

Ngy
th
dm 4
ln, c
hi
khng?
.

Tags:
chuyn
yt chy
thc
phmtp th
dc c tc
dng gsai
lm khi tp
th dcn
ungquan
h tnh dc
.

http://megafun.vn/cuoc-song/suc-khoe/kien-thuc/201311/7-sai-lam-khien-ban-phi-cong-tap-the-duc-298491/

8 du hiu nhn bit ph n c mnh sng

Xut bn: 07:45, Th Nm, 10/07/2014
.

(MegaFun) - Nu bn l ngi s hu mt trong nhng c im di y th chc mng bn v bn s l mt c gi c s

mnh sng y. c bit hn, nu c 8 du hiu, bn u c ht th bn l l mt ngi v cng hon ho v c cuc
sng cc k vin mn.

5
cung

Xem tng

hon
g o
kim
bn
tin
na
cui
nm 1. Trn cao, rng v y
2014

Xem tng qua ngc, bng v eo

Xem tng qua cch n ung
on qu tng qua c ch hnh ng ca bn
Nhng kiu 'c tng' ca phi p
Xem tng mt bit ti vn
10 cch nhn din nhn ti theo tng hc

B
sinh
thng
my
nm
Gip
Ng
sau
ny
s
giu
sang?
.

Nu phi n c trn cao, nhn v rng th rt c th s c g vo nh giu c. Ngi c trn cao rt ti hoa v tng i thng
minh. Trn nhn v rng th hin s phng khong, cao qu. Nhng ngi c tng mo th ny rt hp vi cuc sng trong gia
nh quyn qu. H c kh nng ng kh vi cc quy tc m khng tht l vi nhng ngi trong gia nh.
Nhng ngi con gi c tng mo th ny cng rt c cnh my ru a thch. C th ni h l nhng m nhn c kh cht, v
rt c u th trong cc mi quan h giao tip.

Thn
g sinh
bc l
iu 2. Mi to
g v
con
ngi
bn?
(P1)
.

Thn
g sinh
bc l
iu
g v
con
ngi
bn?
(P2)
.

Xem tng trn on kh nng tr tu

Chm
sao
n
no
d b
la
tnh
nht?
.

Xem
tng
tay
on
chuy
n tnh
yu
.

Theo nhn tng hc, nhng ngi mi to thng c tnh t ch ln ch phn u v s nghip. Nhng ngi ny c mi nhn
duyn tt p, ti vn cng v cng m mn. c bit hn, bn rt c kh nng qun l tin bc v u t ti chnh.

im 3. C tng xng vi u v mt
yu
cht
ngi
ca 12
cung
hon
g o
.

on
kiu
bn
tnh
qua
nhn
g du
hiu
b
mt
.

Nhn tng mi on phn ngi

9 mo C l b phn nng u, ni lin vi ct sng c tc dng nh tr ct ca c th ngi. C l mt tiu ch nh gi v p

phon ca hnh th v cng l mt tm gng phn chiu sc khe ca con ngi.
g
thy Nu tng c va vn, tng xng vi mt v u l tng ngi cao qu, gp nhiu may mn trong cuc sng. Theo quan im
ca ng c c coi l rng ct ca con ngi nn xt mt cch tng qut th c ny n, trn y, cng mnh l tng tt,
gip ch v ph qu.
gia
nh 4. Tai hng, r xung vai
m
m,
hnh
phc
.

3
cung
hon
g o
khin
nam
gii
va
yu
va
hn
.

L
gii
tc
thp
hn
g t
tin,
thn
thnh
.

6 Tai hng m nhun l tng ngi c cng danh. Tai c mu sc ng hng pha ln mu trng ng hoc tai c ng nt cong trn
tng l tng ngi c hng th cuc sng an nhn.
mt
Tai r xung vai l tng ph qu v cng, nu hng v ming li cng tt hn.
in
hnh
Xem tng tai on ti vn v sc khe
ca
n
5. Hai cm
ng
ngoi

tnh
.

Ngy
sinh
tit l
tnh
cch
ca
bn
(P1)
.

Ngy
sinh Rt nhiu c gi c hai cm nhng gim cn v mun xinh p hn, thm ch cn i phu thut thm m b hai cm. Nhng
tit l h khng bit rng hai cm chnh l biu tng cho s ph qu ca phi n. Cm ging nh kho ca ci ca ngi ph n, cng
tnh dy th cng c nhiu tin ti. Nhng ngi con gi c hai cm cn c gi l nhng ngi c tng gip chng. N khng ch
li may mn cho bn thn, m cn gip cho s nghip ca chng. Nhng ngi con gi c tng mo nh vy th s lun c
cch em
ti vn tt.
ca
bn 6. Mt to, my di, lng mi cong
(P2)
.

3
chm
sao
khin
n
ng
kht
khao
ci
lm
v
.

4
cung
hon
g o
c
kh
nng

tr
thnh
t ph
.

Tit l
cch
li xe
ca 12
chm
sao
.

u
im
tuyt
vi
nht
ca 12
cung
hon
g o
.

on
tnh
cch
con Rt nhiu ngi ni, lng my l ni giao lu tnh bn. Nu ngi con gi c lng my di, mng v i lng mi cong th v cng
ngi c kh cht. Cho d lm bt c vic g, h cng khng d dng li bc hoc t b. Nu c thm cp mt to th li cng c sc
qua sng hn. Rt nhiu n ng cht m cht mt v nhng ngi con gi va hp dn va trn y sc sng ny. Ngi ta s cm
i thy v cng thoi mi khi bn h. V th, nhng ngi con gi ny rt thun li trn phng din tnh cm.
mt

7. G m cao va phi

Chn
cho
bit
bn
c
ngu
n gc
u
.

on gii tng mt ph qu, phc th

Xem m mt on tnh cch

Cung
hon
g o
no
mp
m
trong
chuy
n tnh
cm
nht?
.

Ngy Nu trn v cm tng i p th cn phi phi hp vi xng g m. Mi ngi n ng lun cn mt c v m, m hai bn

sinh g m ca ngi ph n chnh l s ng vin ca ngi chng. V th g m ca ngi ph n khng c php qu cao.
ca Nhng ngi ph n c hai bn m cao va phi s l nhng ngi ni tr m ang, l hu phng vng chc cho ngi chng
bn sau nhng gi lm vic cng thng, mt mi.
thuc
Coi tng g m 'd bo' v ng i
cung
hon
g o 8. Ngn tay di
no?
.

Chn
v tin
hp
phon
g
thy
mang
li s
thnh
vn
g
.

Hnh
dng Rt nhiu ngi ni con gi c ngn tay di th vt v, khng c vn mnh tt. Thc ra khng phi nh vy. Nhng ngi con gi
c th c ngn tay di, thon a phn u ch c th da vo bn thn mnh. Ngn tay di tc l gi c tin, c kh nng kim tin rt
tit l tt. n tng u tin ca mi ngi i vi nhng c gi ny l s thc n. Trong s nghip, h nht nh s thun bum xui gi.
g v
chuy

n
'yu'?
.

7
im
bo
gia
ch
sp
gp
xui
.

Cch
tnh
tui
th
qua
ngy
sinh
.

Trc
nghi
m
tnh
yu
qua
bi
test
tm
l
n
gin
.

Pht
ti
nh
bit
sp
xp

bn
lm
vic
.

Tn
g mt
kh
cng
thnh
danh
toi
.

Xem
tui
th
qua
tng
ngi
.

Tnh
duy
n tui
T s
ra
sao?
.

Tnh
duy
n tui
Su
s ra
sao?
.

Tnh
duy

n tui
Dn
s ra
sao?
.

Tnh
duy
n tui
Mo
s ra
sao?
.

Tnh
duy
n tui
Thn
s ra
sao?
.

Tnh
duy
n tui
T s
ra
sao?
.

Tnh
duy
n tui
Ng
s ra
sao?
.

Xem
tng

v
chng
on
gii
tnh
con
.

Xem
tng
on
ti
vn
n
gii
.

Nhn
vng
3 xem
tng
ph
n
.

Xem
tng
chn
v
trinh
thc
.

Xem
tng
chn
ngi
chng
l
tng
.

Xem
tng
cho
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tai
ph
qu
.

Xem
tng
mt
on
vn
may
.

Xem
tn
g tay
on
sc
khe
.

Ngh
thut
xem
tng
tay,
chn
.

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.

Tags: tm

linhxem
tng
xem bit
vit vi
phng
Tyt vi
12 cung
hong
ot vi
2014 t vi
phng
ng t vi
12 con
gip
.

http://megafun.vn/cuoc-song/tu-vi/201407/8-dau-hieu-nhan-biet-phu-nu-co-menh-suong-359097/

Stationary Bike Workout for Beginners

If you're just getting started with exercise, this stationary bike workout will help you ease your way into cardio exercise. The bike is a great choice if
you need less stress on the joints while conditioning your heart and lower body.
Precautions
See your doctor before trying this workout if you any illnesses, injuries or you're on medication that may affect your heart rate or workouts.
Equipment Needed
A stationary bike
How To

Follow each segment of the workout, working to find a pace/resistance that allows you to work at the suggested Rate of Perceived Exertion
(RPE)

Your legs may get tired quickly, if you're not used to the bike. It takes time to build endurance, so go as long as you can and stop early if
you need to. You can go a little longer during the next workout.

Perform this workout about 3 times a week with a day of rest in between.
Progress by adding a few minutes each time you workout until you're up to 30 minutes
Stretch your lower body after your workout

Time

Intensity/Pace

RPE

5 minutes

Warm up at a comfortable pace and keep the resistance low

3 Minutes

Increase resistance 1-4 increments or until you're working harder than your warm up pace. You should feel
you're working, but you should be able to carry on a conversation. This is your baseline pace

2 Minutes

Increase your resistance and/or pace once again until you're working slightly harder than baseline

5-6

3 Minutes

Decrease resistance/pace back to baseline

2 Minutes

Increase your resistance and/or pace once again until you're working slightly harder than baseline

5-6

5 Minutes

Decrease resistance/pace back to a comfortable level to cool down

Total Workout Time: 20 Minutes

http://exercise.about.com/library/blstationarybike.htm
http://exercise.about.com/cs/exbeginners/l/blimplement.htm

Exercise for Beginners - Setting Up a Complete

Program

A well-rounded program includes cardio, weight training and flexibility. Knowing how to put these together in a week of workouts can be confusing.
Should you do cardio and strength training on the same day? Which one should you do first? This will depend on your goals, schedule and fitness level,
which means there are endless ways to set up your workout program. Below are some basic guidelines for getting started with a complete exercise
program.

For Beginners: You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery
days to allow your body to rest and your muscles to heal from your new routine. A typical beginner program will include about 3 days of
cardio and 2 days of strength training. If you're not sure about your fitness level, you can take the quiz, What's Your Fitness Level? to get
insight and resources to help you get started. Below is a sample schedule just to give you an idea of a typical week of workouts:

Sample Routine for Beginning Exercisers

Monday: Cardio 20-30 minutes. You can choose from one of the following Tuesday: Total Body Strength and core training. You can choose from one
Sample Cardio Workouts:
of the following Sample Strength Workouts:

Beginner Stationary Bike

Beginner Walking Workout

Beginner Elliptical Workout

Wednesday: Rest or gentle yoga/stretching

Beginner Total Body Strength

Beginner Total Body Strength - Level 2

Beginner Total Body Strength - Level 3

Thursday: Cardio-20-30 minutes. You can choose from one of the

following Sample Cardio Workouts:

Friday: Total Body Strength and core training. You can choose from one
of the following Sample Strength Workouts:

Beginner Stationary Bike

Beginner Walking Workout
Beginner Elliptical Workout

Saturday: Cardio-20-30 minutes. You can choose from one of the

following Sample Cardio Workouts:

Beginner Total Body Strength

Beginner Total Body Strength - Level 2

Beginner Total Body Strength - Level 3

Beginner Stationary Bike

Beginner Walking Workout
Beginner Elliptical Workout

For Intermediate Exercisers: If you've been exercising for a while and your goal is to lose weight, you want to shoot for 20-60 minutes of
cardio about 5 or more times a week. Your strength training schedule will depend on what type of workouts you're doing (e.g., total body
training or a split routine). You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter
which one you do first, so vary your routine and try different combinations to find the one that is right for you.

Sample Split Routine for Upper and Lower Body:

Monday: 30-Minute Cardio Medley Workout, Upper Body Training

Tuesday: 45-Minute Treadmill Interval Workout, Core Training

Wednesday: 30-Minute Low Impact Cardio Blast Workout (2 circuits),

Lower body

Thursday: Rest, stretch or yoga

Friday: Total Body Strength or Circuit Training

Saturday: Cardio-60 minutes, stretch

For Intermediate/Advanced Exercisers: If you're more advanced, you can split your routine further, focusing more attention on each
muscle group. You can also increase the intensity of your cardio, incorporating interval training and other advanced techniques to burn
calories and build endurance.

Sample Split Routing for Advanced Exercisers:

Monday: Chest, Shoulders & Triceps, HIIT Cardio

Tuesday: Lower Body and Core

Wednesday: Back & Biceps, Boredom Buster Cardio

Thursday: Rest, stretch or yoga

Friday: Basic Total Body Strength

Saturday: Advanced Intense Intervals

For a variety of strength training workouts and helpful articles, visit my Workout Center.

http://exercise.about.com/od/lowerbodyworkouts/ss/lunges_2.htm

Assisted Lunges

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Like static lunges, assisted lunges work all the muscles of the hips, glutes and thighs. This version is just like a static lunge, except you're using a
chair or wall for balance. This is a great way for beginners to practice lunges without losing their balance. Do it right:
1.
2.
3.
4.
5.

Stand with right foot forward, left foot back about 3 feet apart.
Hold onto a chair or wall for balance.
Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle.
Keep the front knee behind the toes and be sure to lower straight down rather than forward.
Keep the torso straight and abs in as you push through the front heel and back to starting position.
Perform 1-3 sets of 8-16 reps.

http://balderdashandblokus.blogspot.com/2010_05_01_archive.html

http://frontdoorfitness.com/blog/2012/02/15/balance-your-workout-routine-for-better-results/

http://media-cache-ec0.pinimg.com/originals/db/4d/32/db4d32a68c9b24ed56100448ecb2aa18.jpg

http://www.themindbodyfitness.com/free-pilates-videos/royalty-free-vector-pilates-exercise-poses-workoutsilhouette-77827/http://www.themindbodyfitness.com/free-pilates-videos/royalty-free-vector-pilates-exercise-posesworkout-silhouette-77827/
http://www.themindbodyfitness.com/free-pilates-videos/royalty-free-vector-pilates-exercise-poses-workoutsilhouette-77827/

http://www.themindbodyfitness.com/free-pilates-videos/royalty-free-vector-pilates-exercise-poses-workoutsilhouette-77827/
http://www.scoop.it/t/london-pilates/p/2126044466/2012/07/07/infographic-pilates-flexibility-workout-routine
http://followpics.co/yoga-for-flexibility-and-weight-loss/

Yoga for Flexibility and Weight Loss

Source:
http://www.tumblr.com/blog/50lbsorbust/3Report this image
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Tags: For the muscles, get moving, get this party started, giRl looK at that BoDy!, Stretches/flexibility,
Weightloss, Yoga

home

This guy always posts photos of fit women, often doing extreme yoga poses like this one...

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Thats really impressive to do that on a floating object

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Best Yoga for Constipation and Gas: urya Namaskara (Sun Salutation) - it is a prayer in
motion that includes a sequence of 12 postures performed continuously in conjunction
with synchronized breathing. Each pose offsets the previous one and produces a ba

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Pregnant Yoga, this is nuts who wants to be upside down while preg? I can barely stay on
my feet!

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Go Green! Earth Day Celebration

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I will be able to do this!

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Adding a little yoga and meditation to your everyday routine can provide many benefits
for a sound body/mind and can help keep you feeling balanced and focused .

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Victoria's Secret Workout, train like an Angel

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For my yoga friends. This is so freaking cute! I want it on my wall in my "workout" room
when I get my own house.

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Yoga for hips and hamstrings (the root cause for low back pain)

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How To Do Yoga Scorpion Handstand (VIDEO)

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Did you know Moshi loves to yoga? We give our employees 2 sessions a week in the office
to make things convenient. #healthyliving #lovestretching #lookatallthosebenefits

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Work out for the cute gear and clothes.

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Strike a Pose - for beginners, pregnant women, and intermediate practitioners. #health
#fitness

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I got some old curtains that I can recycle into a few meditation pillows.

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Yin Yoga Asanas Sequence #yin #yoga #asanas

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art Ganesha ganesha india hindu stencil lace graffiti beautiful

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Om Namah Shivaya Gurave

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The benefits of Yoga are well know to everyone who has ever tried the discipline but if
you are new to Yoga let me recap. Yoga is a fantastically popular and effective way of
strengthening you physically as well as mentally and spiritually. Learn Yoga Ste

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Yoga Inspiration | Yoga inspiration | feel the burn

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3 Simple Stretches for Better Posture

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Yoga workout

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Lift Nasal Labial Fold Facial Yoga Excercise

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Yoga Outfit by valpal1102 on Polyvore

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5 Yoga Tactics to Elevate Every Moment

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Why Savasana Is The Hardest Yoga PoseAnd How To Master It

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Chitra Physiotherapy & Rehabilitation Centre: Exercises for elbow pain/Tennis elbow

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Doing this every morning (: Of course it doesn't substitute my evening workout, but it's a
perfect, quick start to the day!

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30 minute yoga routine. Do 3 times a week for 6 weeks and you will have a stronger body!

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Creating a Low-Budget Home Yoga Studio - Articles

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Deep forward fold yoga stretch for scoliosis - try with bent knees to ease into it!

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Pada-Hasthasana Hands to Feet - Bikram Yoga

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I agree because I prove it everyday.

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Follow me for more yoga inspiration!

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ABC Yoga for Kids. Some ideas for different yoga positions. This would be a great book to
buy for my son, he loves doing the Wii Fit Yoga with me

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Headstand

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SO TRUE - I never understand women who go to the gym with their hair down or wear a
regular bra - are you really there to work out!?

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It's Fitness, Baby | Your motivation for fitness training call your fitness trainer or get
yourself a fitness program and let the workout begin. | Page 4

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HoLQZcj.jpg 8711,346 pixels

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http://www.shape.com/fitness

http://www.bhxhhcm.org.vn/hinh-dong-10-bai-tap-the-duc-giam-mo-bung-nhanh-tai-nha/

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Home Ti n thi s [ Hnh ng] 10 bi tp th dc gi m m bng nhanh ti nh

[Hnh ng] 10 bi tp th dc gim m bng nhanh ti nh

Sep 15th, 2014 Comments Off

Tp th dc gim m bng l mt trong nhng cch gim bo bng nhanh truyn thng nhng lun mang li hiu qu rt cao
C rt nhiu ch em rt mong mun c 1 thn hnh cn i, tuy nhin li khng c thi gian ra ngoi chi cc mn th thao yu thch. Chng
ti tp hp 10 ng tc th dc gim cn hiu qu di y c th gii quyt cho ch em vn ny.
Lu : mi ng tc u lp li 20 ln
Bi tp th dc gim m bng s 1:
Ngi thng lng, hai tay chng thng xung sn, ng thi ung a chn sang 2 bn

Bi tp th dc gim bo bng s 2:
Nm nga ngi, gi 2 chn vung gc vi ngi. Giang rng 2 cnh tay sang 2 bn. T t xoay chn 1 sang 2 bn.

Bi tp th dc gim m bng s 3:

Ngi thng lng trn gh, 2 tay gi cht gh. Co 2 chn ln gn chm ngc ri t t h xung. Bi tp ny cng c th gip gim bo bng sau

sinh hiu qu cao

Bi tp th dc gim bo bng s 4:
ng dng chn rng bng 2 vai, t t ci gp ngi. Giang rng cnh tay, ko chm chn.

Bi tp th dc gim m bng s 5:
2 tay bt sau u. T t h mng vung gc vi u gi, ging nh t th ngi gh.

Bi tp th dc gim bo bng s 6:
Nm nghing, vung gc vi sn nh, t t nng phn thn trn ln, chch 45 so vi mt sn.

Bi tp th dc gim m bng s 7:
ng thng, t t gi chn ln vung gc vi sn nh, quay trn bn chn. Ln lt i chn.

Bi tp th dc gim bo bng s 8:

Ngi co chn trn sn, t t ng ngi ra sau sao cho mt v u gi nm trn mt ng thng.

Bi tp th dc gim bo bng s 9:
Ngi khoang chn, t t t tay phi ln vai, di chuyn tay tri chm khy tay phi. T t i bn.

Bi tp th dc gim m bng s 10:

Nm nga ra sn, t t un gp chn ln u. Nh lp li ng tc 20 ln nh!

Mi ngy ch cn dnh ra t 20-25 pht tp ht 10 bi tp th dc gim bo bng ny, bn c th gim c cn nng mt cch an ton, hiu
qu. Bn cnh , vic tp th dc thng xuyn s gip cho bn c c th sn chc, gn gng v khe mnh hn.
Chc cc bn sm c c cn nng v vc dng nh .
Ngun : http://www.saigonsmilespa.com.vn/?giam-beo/giam-beo-bung-20/

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