Easy 20 points per day weight-loss campaign

Weight loss, weight loss, said from the early summer now, but could not see out of a pound of meat, but not one inch thin waist. You say you want to add or lose several kilograms of meat, but have no time to exercise. Now, you just out for 20 minutes a day, enough to make a simple and challenging the action, helping you to increase strength, reduce stress, and burn calories. When you time is limited, you can do more joint / multi-muscle movements, about two moves together. For example, the action will be combined with upper and lower limbs do, than to do better than separately.

 
The following action is based on this principle of design. 2-3 times per week to make (an interval of 1 day rest to allow muscle recovery). If you feel too difficult to do two actions together, can be separated from it; to be the power increase, and then do together. You can start with light dumbbells held beginning (such as 2-3 pounds), as long as this weight can be challenging for you. To do the movements, if you have hard to lift dumbbells, or a set of action has not been done already out of breath, should be replaced by a pair of lighter dumbbells. A more slow. Controlled movement speed to every lift heavier weights than the effect much better.

 
1. Lunge jerk
a. Stand with feet shoulder width apart, arms bent, hold dumbbells Zhijian high, palm forward.

 
b. step right leg forward, knees bent and the ankle perpendicular to the head while his arms on the move. Right foot back to the starting position and repeat 10 times. Then do the same for the left foot.

 
2. Squat curl a. standing, feet apart than shoulder width, toes outward. Hold a dumbbell in each hand, hanging at your sides, palms forward. b. to maintain body weight in the heels, back straight, squat down (as if to sit down), and dumbbell curls with shoulder-length before. Lay down arms and return to starting position and repeat 10 times.

 
3. Lunge Lateral Raise
a. standing feet apart, a dumbbell in each hand grip, two down in the body, bend your elbows.
b. step back left leg, heel cocked, knees bent, lift both arms to both sides of the shoulder-length high. Lay down arms to the starting position. Repeat 10 times, then change back right leg do the same action.

 
4. Squatting before the flat
a. natural stand, feet apart to shoulder width, hold a dumbbell in each hand hanging at your sides, bend elbows sigh.
b. the body weight onto the heels, back straight, knees, squatting, and raised his arms high with shoulder-length forward. Lay down your arms back to starting position and repeat 10 times.

 
5. Boating + arm flexion and extension
a. standing, feet apart to shoulder width, bend forward, to back and parallel to the ground, arms hanging vertically under the body. Thousand each hand grip dumbbell, palm inward.
b. Bend elbows, pull the dumbbell to the chest, then lower. Repeat 10 times.
c. bending elbows, the dumbbell to the side of the body raised, palm relative.
d. elbows close to the side of the body without moving the arm straight backward. Back to the position of elbow flexion. Repeat 10 times.

 
6. Yang Chen Pu Taijian + tilt body
a, b. supine knees, his arms across his chest. Abdomen, head and shoulders off the ground. Back to the starting position. Repeat 10-20 times
c, d. supine knees, his hands behind his head gently asked. The right side landing knees, and raised his head and left shoulder. Back to the starting position and repeat for the side. Alternately on both sides to do, repeat 10-20 times on each side.

7. Knee brace lying
a. stomach, arms shoulder width apart, palms down stays, chest touching the ground, legs bent lift.
b. keep the body upright. His hands