20 minutes most quick action of body weight

Who can not exercise, it is the most common excuse is no time. But that is not really a legitimate excuse, we can prove this point. You do not need to spend hours in the gym to maintain your body. For someone like you as an excuse to people who do not have time, we launched a mere 20 minutes in (the first two weeks) within the body can enhance your exercise program, and when you reach the maximum amount of time just 30 minutes. Let's face it, even the busiest people we can squeeze 30 minutes: have not seen an episode of a long time yet.　
　Dumbbell exercises advantages: the most quick body movement medical malpractice lawyers new york disneyland discount tickets_hong kong beijing_chinese english translator
Joan Dayton Florida Boka La Di leading the best performance system, we asked him to design a dumbbell exercise program, which is the fastest of the body can do sports. It uses the five movements, two are to reverse the practice, that is, one arm rowing, and push-ups, and the other three are compound movements, including two or three power movement. Exercise can exercise this power once more muscles. Through these complex movements, you do some back to back the campaign, just as there is no rest between the groups, as this can help you save time. You can burn more calories, because when you exercise your muscles and heart stronger.Dumbbell weight lifting machine is more economical than time and more effective. No standing exercise requires the use of your abdominal and lower back muscles to keep your body stable, so you be rewarded.

What equipment you need?
You need a set of 5-15 lbs dumbbells. Each movement is to select an appropriate weight, this weight can make you feel a bit hard, but it can be completed in the correct posture all the action. Through the compound movement, your movement of a muscle group more than once, so you may need to use a lighter weight than usual to complete the whole exercise. In other words, you may usually use two 15-pound dumbbell to do squat on, but the double biceps, you can only lift 10 pounds. So, you will want to do with 10 pounds of weight squat, the bottom line, you can exercise your weakest muscles.

Need to avoid mistakes:
In the absence of case preparation activities (preparation activities, including strength, flexibility, balance and sensitivity training), not on the tennis court, skating rink, playing football or basketball court. Exercise is a good way to keep the body agile, but you avoid injury.
To do each exercise 2 to 3 minutes before the warm-up: walking, jumping, high leg lift, use your own choice in the heart of the training machine or other equipment. After each movement, tremors and some muscle mass you more.

　Dumbbell exercise
1, squat, bend, under pressure

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　Action analysis:Holding dumbbells, standing feet apart, stand up straight, arms drooping naturally, palm relative, abdomen and balanced. With the heel support the body weight, lower my eyes, squat, lower body until thighs parallel with the ground (Figure A). Even the legs, elbows and shoulders flush, toggle, hold the dumbbell over the shoulder (Figure B). . And even arms, the dumbbell over your head, turn the arm so palm relative. Drooping shoulders and shoulder blades to maintain harmony (Figure c). Back to the starting position.
Exercise areas:Strengthen the hips, thighs, quadriceps, biceps, shoulders and upper back.

2, lunge variations and lateral raise
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　Action analysis:Actions such as movement of a standing start, a big step forward right foot, right knee bent; right knee and right ankle in a line; left knee bent, heel lifted. Bent over, his arms dumbbell in the right foot forward so that both sides (Figure a). Straight body, the dumbbell back into the side of the body, a rear foot, front foot straight back to the initial posture. After the body upright, to make a lateral move; raise the arms and shoulders of a flat; elbows and wrists slightly bent (Figure b). Lay down arms and return to the initial position. Then repeat the full set of actions, this is step your left foot.
　Key points:Quadriceps exercise, large tendon, hip, calf and shoulder in the middle part; to the back and abdominal muscles to maintain balance.

3, full of fight in one fell swoop
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　Action analysis:Standing, feet well apart, legs straight (not bent), the dumbbell on the thigh before, palm inward. Spine to maintain balance, do a hard move, bend forward from the hips at, until you feel your hamstring stretch open a large (Figure a). Then slightly bend your knees as possible, near the shoulder blade, will be extended to the outside arm, elbows slightly bent, to maintain an upright posture fly (Figure b), then the weight concentrated in the thigh. Tighten your buttocks, and back to the initial posture.
Exercise areas:Major exercise thigh ligament, hip, shoulder and back after the top half.

4, the bow arm movement
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　Action analysis:Take a dumbbell in your right hand, standing, feet apart, left foot right foot until your feet 2 feet apart. Left leg bent, left arm and on his left leg; began to lean forward from the hips until the upper body 45 degrees to the ground (if necessary, to hold the chair.) Right arm drooping naturally, with the right shoulder in a line, palm inward. Head, neck, spine and hips to keep line (Figure a). As far as possible near the shoulder blade; and then shrink back muscles, right arm bent up and down movement (Figure b). Or arm, left arm do the same to complete once.

Exercise areas:Mainly exercise the back middle, posterior shoulder, and some two-headed muscle.

5, the dumbbell push-ups
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Action analysis:Kneeling on a mat, hand weights, on the floor. Hands separately, than shoulder width, palms toward the floor. Bending the arm, the body down until your forearm and upper arm into a 90 degree angle. Hold up the body, back to the initial posture.

　Exercise areas:Exercise the chest, hip and three double muscle before.
Way of thinking to professional players. Athletes never consider when they go to the playground, to prevent other activities occupy your exercise time.
Choose a reliable campaign partners. When you meet a friend, you can hardly brag about your exercise program. In addition, gay friendship and competition can be a sport more interesting ... ...

Dumbbell weight loss diet recommended
Relatively simple due to diet to lose weight, so particular attention to vitamin supplements. In addition, alcohol, coffee and beverages have all quit. And maintain the good habits early hours (22:30 or so to sleep, get up 6:00 am).
Breakfast: French bread (long bread 1 / 3), 1 cup of milk, white and soft-boiled eggs, vegetable soup (tomatoes, celery, mushrooms, ginger), fruit 1 to 2, a multi-vitamin.
Lunch: French bread (long bread 1 / 3), 1 cup of milk, white and soft-boiled eggs, fruit, 1 to 2.
Dinner: French bread (long bread 1 / 3), 1 cup of milk, white and soft-boiled eggs, vegetable soup (tomatoes, celery, lettuce, ginger), fruit 1 to 2, a multi-vitamin.
If you feel hungry before bed, can have some sugar-free yogurt. ... ...

Editor: Do not make excuses for their laziness, move up! Dumbbell fitness through exercise your muscles to maintain stability and build your body good, makes it easy to go slim and beautiful women in the ranks!