tailieunhanh - The Fat-Burning Bible 28 Days of Foods, Supplements, and Workouts That Help You Lose Weight phần 9

Nằm trên mặt của bạn dựng lên trên khuỷu tay của bạn với một khăn gấp lại hoặc một cái gối 6-8 inch dưới khuỷu tay của bạn cho thoải mái. Uốn cong đầu gối của chân hàng đầu của bạn thoải mái như được hiển thị. 2. Giữ hông của bạn xếp chồng lên nhau theo chiều dọc | 208 The Fat-Burning Bible Inner Thigh use cuff weight on ankle 1. Lie on your side propped up on your elbow with a folded towel or a 6-8-inch pillow under your elbow for comfort. Bend the knee of your top leg comfortably as shown. 2. Keeping your hips stacked vertically and your trunk stabilized lift your bottom leg straight upward as shown in the picture or to a lower height as tolerated. Keep your knee facing straight ahead. 3. Return slowly to the starting position and repeat for the required reps. 4. Repeat the entire exercise on the opposite side. THE FAT-BURNING WORKOUT 209 Standard Crunch Upper Abdominals 1. Lie on your back with your head on the floor and your arms crossed over your chest legs bent and feet flat on the floor. 2. Raise your head and shoulders off the ground. Hold for a few seconds then lower your head and shoulders to the starting position. 3. Repeat for the required reps. 210 The Fat-Burning Bible Press-ups 1. Lie on your stomach in the position as shown. 2. Lift your chest upward as tolerated keeping your hips pressed into the floor. Stop lifting if back pain or discomfort occurs. 3. Return to the starting position and repeat for the required .