படங்களை தொட்டு பார்க்கவும்

படங்களை தொட்டு பார்க்கவும் ....
1.







2.





3.






4.







5.







6.

WEIGHT LOSS -VERY EFFECTIVE METHOD TO REDUCE BELLY

VERY EFFECTIVE - ONE CAN FIND THE DIFFERENCE IN 4-6 WEEKS

1. Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercise mat rather than a hard floor to prevent back strain.

2. Position your feet as wide as your hips.

3. Place your hands behind your head so that your thumbs are tucked behind your ears.

4. Hold your elbows slightly out to the sides and keep your chin pointing upward.

5. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you're not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren't being used in the exercise.

6. Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.

7. Slowly lower your head, neck and shoulder blades to starting position.

8. Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

For a more difficult crunch,

do the exercise starting with your knees bent roughly at right angles and your feet lifted off the floor 2 or 3 inches. Cross your feet at the ankles for stability. Doing the crunch this way puts more pressure on the abdominals.

For an easier exercise, fold your arms across your chest with each hand resting palm down on the opposite shoulder. Pay special attention to your neck since your hands are not supporting the back of your head. (This method also prevents "cheating" for those tempted to use the larger shoulder carriage muscles in the "hands-behind-head" method.)

For a more advanced crunch, hold lightweight plates (1 to 10 lbs.) on your chest or hold the plate behind your head as you support your head.

Crunch with a twist by curling up one elbow (or side) slightly above the other elbow. This works the obliques - the side muscles of your abdomen.

Do two to three sets of 15 to 20 repetitions once a day. You should see results in 4 to 6 weeks.

click booth opportunity