5 minutes to train a good body weight exercise

Still not pretty for the summer shirt to wear shorts skirts worry about it? You have to try to lose weight the following 2 sets of this exercise, only 5 minutes, two weeks will be able to get rid of the body fat.

 
1, the legs of the thumb standing close together, his hands hanging on the side of the trunk. Tightening the navel, the anus. Fingertips to relax.

 
2, suction side, while his hands held up, perpendicular to the ceiling, the fingers close together, taut belly button and watch the ceiling.

 
3, while breath while bending, hands placed on the outside of the front legs, if struggling, you can bend your knees slightly.

 
4, the hands and places. Suction side, while the right foot placed in his hands, his left leg straight, placed behind the body, toes hard. Shrink from the navel, while breath, while the face lift, buttocks, under pressure, deep breathing 5 times.

 
5, left knee touch the ground, while the suction side of the body straightened. Head up, hands held up, perpendicular to the ceiling. Side of the breath, while retracting the navel, the right heel pad in the hips, deep breathing 5 times.

 
6, while breath, while your hands support, the right foot and left foot back close together. Expiratory side of the arch side of the hips, shrink from the navel, into the hill type, take a deep breath 5 times. Note that the heel to be close to the ground.

 
7 Swap the left and right foot, repeat steps 4

 
8 Swap left and right foot, repeat steps 5

 
9, repeat steps 6

 
10, fell on his knees on the floor. Lean back, hands and soles of the feet parallel to the relative. Suction side, while tightening the buttocks, chest towards the ceiling. Take a deep breath slowly lowered his head 5 times.

 
11, while breathing, while the hands on the front of the body. Buttock lift, the body was four right angles. Side of the breath while tightening the navel, stretching the back muscles.

 
12, repeat steps 6

 
13, straight from the body. Side of the suction side of the branch with both hands on the legs, the body triangle. Facing forward, stretching the back muscles.

 
14, while breath, while his hands placed on the floor outside the front legs. Tighten the navel.

 
15, while the body straight from the suction side of the body perpendicular to the ground, hands extended, pointing at the ceiling and watch at your fingertips.

 
16, while the expiratory side of the body while the hands placed. Completed.

 
Evening yoga to relax
5 minutes bedtime yoga exercises, not only possible solutions to eliminate fatigue, and can make you sleep better, thin unknowingly.

 
1, plate feet on each side deep breath, his hands stretched forward while the head slowly to the floor close. This action is the key to stretch the spine.

 
2, suction side, while from the upper body straight. Suction side, while on the left hand side of the trunk support, raised his right hand, stretching the right side of the body. Face and chest towards the ceiling, fingers Bengzhi.

 
3, the side of the suction side of the body straightened. Repeat 2 and anti sides of the same action.

 
4, straight from the side of the suction side of the upper body. And then while breath, while the hands placed behind head and slowly lowered in the rear.

 
5, while from the suction side of the upper body straight. After the side of the breath while stretching his left leg to the side of the body, the body flexion to the left, his hands placed on the ground. Head and neck relax, take a deep breath 5 times.

 
6, while from the suction side of the upper body straight. After the side of the breath, while his left ankle with left hand, right hand held high Bengzhi. , Facing the ceiling.

 
7, while the upper body from the suction side of the straight. Repeat 5 action in the opposite direction.

 
8, while the upper body from the suction side of the straight. Repeat with the opposite direction of movement 6.

 
9, while the upper body from the suction side of the straight. Side of the breath, while supine on the floor. Support to live back with both hands, lift your feet, toes placed in front of the head. 5 Take a deep breath, exhale while the side will be put back legs.

 
10, supine on the floor. Suction side, while clinging to his knees with both hands. 5 Take a deep breath, hold your breath, the legs back into place.

 
11-1, while natural breathing, while the mat in the buttocks and hands. Expiratory side of the side branch from the body with the elbow.

 
11-2, will be slowly lowered his head. To head contact with the floor. Take a deep breath 5 times.

12, side suction, side of the head and back will recover in situ. Side of the breath, while the music from the knee, his hands holding the soles of the feet from the inside. Take a deep breath 5 times

 
13, side suction, side of the force with the knee, hip and back support will play. Handshake with both hands placed on his lower back. Take a deep breath 5 times. Side of the breath, hands placed on the side side of the trunk, the back ground.

 
14, while breathing, while clinging to his knees with both hands. Take a deep breath 5 times.