One minute in bed with a woman is worth ten years of effort outside the bed (health preservation methods) – animated health guide

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One minute in bed with a woman is worth ten years of effort outside the bed (a health preservation method). Animated content on health preservation; reproduced from Zhang Yi, modified. Share on WeChat: http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_1 Fat tends to accumulate most easily during winter, and before you know it, a little belly appears! Don’t worry! I’ll teach you 12 tricks to get rid of that belly fat! Exercise *1: Stay in a supine position with your feet separated at shoulder width. Lift your right foot 10 CM upward, curling the toes inward and holding for one second, then lower it gently. Make sure the heel does not touch the bed. Once completed, switch to your left foot and repeat the same action. A set of movements is repeated 5 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_2 Effect: It not only helps to reduce the excess fat on both sides of the abdomen, but also tightens the legs, making the lower body more slender. Exercise *2: Lift the right foot as high as possible toward the upper left, hold it in the air for one second before lowering it; once this is done, switch to the left foot. Be careful not to use too much force on your knees in order to achieve the desired slimming effect on your legs; also avoid overexerting yourself to prevent straining the leg muscles. Repeat this set of movements 5–7 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_3 Effect: It can tighten the muscles of the abdomen and legs. Practice *3: Stay in a supine position, hold your knees with both hands, bend your thighs toward your abdomen, lift your upper body, and then lie back down gently. Repeat this action 5–10 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_4 Effect: It can effectively strengthen the strength of the chest and waist, as well as reduce excess fat in the waist area. Exercise *4: Stay in a supine position with your legs spread wide, shoulder-width apart. The arm should be bent at a 90-degree angle and pressed against the ground, with the palm facing up. Bend the knee of the left leg and straighten the upper body so that the right elbow can touch the knee of the left leg. Repeat the same action with the right leg to complete one set. 　　Repeat 2–3 sets of 10 repetitions each. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_5 Effect: Strengthens abdominal muscles and tones the thigh muscles. Exercise *5: Stay in a supine position with your legs spread wide, at shoulder width. Hold the dumbbells with both hands and lift them straight above your chest, making sure to keep your knees straight and not bent. Next, adjust your breathing and slowly twist your upper body to the left and right. 10 repetitions on each side make one set, repeat 2–3 sets. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_6 Effect: Stretches the muscles on both sides of the abdomen, helping to reduce abdominal sagging. Exercise *6: Lie on your side and use the strength in your thighs to clamp down on the cushion. Place both hands on the ground to maintain balance. Raise your head and look straight ahead. Adjust your breathing, clamp the cushion between your legs and lift them upward; move slowly to achieve the desired slimming effect. 10 movements per set, repeated 10 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_7 Effect: It effectively contracts the muscles in the abdomen, thighs, and calves, helping to make the legs slimmer and more toned. Exercise *7: Lie flat on your back with your legs straight and your heels together. Place both hands on your hips, look straight up, regulate your breathing, and slowly bend your knees until they are at chest level; then slowly lower and straighten your legs again. 15 repetitions per set, repeat 2–3 sets. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_8 Effect: It makes the muscles of the lower abdomen tighter, effectively reducing abdominal sagging. Exercise *8: Lie flat on your back with your legs spread apart at shoulder width. With both arms straight and elbows close to the ears, lift the left leg and right hand respectively while keeping the upper body upright, so that the right hand touches the tip of the left foot. 7 repetitions on each side constitute one set; repeat 2–3 sets. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_9 Effect: Effectively reduces bulging in the lower abdomen. Practice *9: Prepare two pairs of rubber bands. Spread your legs wide, shoulder-width apart. Next, step on one end of each pair of rubber bands with your feet, cross the rubber bands from side to side, and hold the other ends of the pairs with your hands. Keep the lower body still and twist the upper body from side to side. Make sure to keep your back straight; do not lean forward. 20 repetitions per set, repeated 3–4 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_10 Effect: Stretches the muscles of the waist, making it tighter and slimmer. The following three groups need to perform warm-up exercises: full-body relaxation, keeping the lower body still while gently twisting the upper body from side to side. Repeat 16 times on each side. Exercise *10: Lie flat on your back, with your hands stretched out to the sides of your body, palms facing downward. Keep the upper body still, bend the knees, and lift them straight up. Next, bring the knees of both legs together and swing them to the left until they touch the ground; the right shoulder must remain firmly against the ground and not be lifted. After returning to the supine position, swing both knees to the right following the same steps. One repetition on the left and one on the right make one set, repeated 8 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_11 Exercise *11: Lie flat on your back with your legs together. Place both hands naturally at the sides of the body. Using the strength of the hands and abdomen, slowly straighten the legs upward until they form a 90-degree angle with the ground. Those with back problems can simply bend their knees. Repeat this action 8 times. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_12 Effect: Both sets of exercises are designed for the abdomen; by combining them effectively, it is possible to strengthen the abdominal muscles, and they can also provide some benefits for those with weak waists. http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_13 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_14 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_15 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_16 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_17 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_18 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_19 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_20 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_21 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_22 http://image59.360doc.com/DownloadImg/2013/03/2908/31268907_23 These simple exercises – if you do one of them for ten minutes every day – will show results within two weeks. These are aerobic exercises, and they need to be done slowly. Don’t work yourself to the bone! If it’s your first time, it is recommended to do twenty repetitions first. Also, pay attention to the gradual increase in your personal capacity – don’t push yourself too hard! But you must persevere! Keep going! ! ! It will definitely succeed!