十个减肥动作练紧实翘臀和纤细美腿.doc

一、打造紧实翘臀 　　臀部+大腿的前侧运动： ? 　　1、双手握紧哑铃，将其放于大腿前侧，并紧双腿站直。 　　2、腰向前伸，并紧膝盖，身体前屈，将臀部尽可能向后挺，应感觉到用力压盆骨。 　　臀部＋大腿外侧的运动： 　　1、挺直身体，双手抓住哑铃的两端与肩部平行，分开双腿约两个肩的宽度。 　　2、右腿膝盖弯屈，左腿向侧面伸直。收紧上身，臀部向外挺，如同坐着的姿势，膝盖向前的距离不能超过脚尖。 　　二、塑造纤细美腿 　　小腿+大腿前侧的运动： 　　1、上身挺直站好。 　　2、呈迈步向前的姿势，在此基础上，右脚的后脚跟离地。 　　3、抱住右腿膝盖，抬腿至胸部的高度。 　　4、抬起左脚后脚跟，同时抱紧右腿拉向胸部。 　　5、一边走一边进行上面的运动，连续做4次后换另一条腿，方法同上。 小腿+大腿外侧的运动： 　　1、将右臂向前伸直，抓住左腿脚腕向后弯屈。 　　2、在第一步基础上抬起右腿后脚跟，尽量拉伸右腿。 　　3、一边走一边进行上面的运动，连续做2次后换另一条腿，方法同上。 　　三、塑造苗条曲线 　　小腿+腿部整体： 　　1、双手抓住哑铃，伸直上身，双脚打开略比肩宽。 　　2、将胳膊肘聚拢，伸腰，臀部向后挺出去，蹲下。 　　3、直立起身，将左腿最大限度地抬起。 　　4、返回姿势1，换腿，做法同上。 electricity at no cost, revenue from electricity sales. Poverty alleviation to the removal, to desperate farmers out of poverty, in conjunction with urbanization, new communities are centrally placed. Poverty in the enterprise, enterprise more powerful, more social responsibility, they should allow more people to enjoy the fruits of development. Conditions to encourage private enterprises to establish Charity Fund for poverty alleviation, employment, grants, financial aid and other forms of poverty alleviation activities, let poverty alleviation aid corporate social responsibility in the specific embodiment, the proper meaning of giving back to the community. Finally reveals to implement poverty alleviation policies, older age, incapacity, cannot be achieved through industry support and employment support, such as poverty, children and unable to support the poor, Lo-Fi policy reveals the role to play, eventually incorporated into the low range, and fundamentally solve the problem of poverty. (C) establishing and perfecting retreat mechanism. Poverty alleviation is a dynamic project, we must strengthen the farmers information management, dynamic management of poor, really poor no place to hide, poverty a timely exit, poor and return to the poor get maximum support and help. To build up the information network system of the poor, poverty the basic information and dynamic entry to the system, to i