Body slender, taut, beautifully contained, may be every woman’s desires. For that, eat the ‘signal’ reads the body hungry, so the muscles get the fuel needed to grow strong. But, still look caloric intake of about 1400 to 2000 cal / day for adult women and keep the fat content of no more than 30%.

- Practice the lungs
With walking, rowing, running, cycling or aerobics for 30-45 minutes without stopping at least three times a week. Activity can reduce body fat percentage to less than 25%.

- Practice the stomach.
Do the following exercises to build muscles in the middle of the body.

Additional activities:
If there is time, there is no harm in your upper back muscles and waist with pull-down devices, which typically have a fitness club. Stood facing the handheld device and handles with your palms facing the instrument. Extend hands wider than the shoulders. With arms straight but not locked, pull the body and the handle down.

Then, tuck your knees under the padded barrier and sat. By using the upper back and arm, pull the handle down until it touches the chest. Then, slowly lift again. Perform 10-12 repetitions and three sets of exercises.

Exercise:
1. Lying on the mat, ^ right knee bent, right foot in a flat position on the mat. Place left ankle on the right thigh. Palm of the hand behind the ear. Slowly raise the head, shoulder, right leg and hip from the mattress at the same time. Elbows pointing out and neck relaxed, exhale. Pull into the stomach. Bend your best body. After that, slowly return to starting position. Repeat 15 times. Then, change the position of the foot. For each leg, do three sets of exercises

2. Sitting on the mat with legs stretched out sideways. Raise his hand as high as possible. Two hands meet. Bend your body toward your left leg. Then, slowly return to starting position. Pull into the stomach. Then, bend your body toward your right foot. Back to the middle. Repeat 15 times, then rest. Perform three sets of exercises.

3 Stand up straight with your elbows tight bends in the direction parallel to the front waist. Contract the stomach, piles of body weight on left foot and lift your right knee until the thigh length. Shake your right knee slowly up and down to 10 times. Keep your body upright, not to thrust forward. Lower your right foot to the floor. Repeat for left leg.

4. Put your left hand on the side of his head. Lift your right knee up high up across the waist, reaching the left elbow. Hold for one count, then return to starting position. Complete one repetition at the same time, (10-15 times) before switching to the right hand and left knee.

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Actually did not take long and difficult movements to stretch. But still many people who regard it as unimportant. Actually, stretching is very important to do and has many benefits, including:

1. Stretching keeps the body can move more efficiently. During training sessions, the muscle will shorten the time from fatigue. This will inhibit the body’s ability to generate speed and strength and lead you step less efficient and shorter. Stretching will ‘overcome’ this by making a long stay muscles and improve elasticity / flexibility of body tissue
2. Stretching will make your body stronger. Stretching after exercise or between endurance exercise can increase strength up to 20%
3. If done correctly, stretching will help prevent injury. We just do it

Actually stretches can be done anytime you like, when you exercise or not. To be sure, do it before and after other activities. Stretching is performed after physical activity, such as cardio exercise, exercise kekuatan.atau sports games, can make the muscles more ‘warm’ and flexible, making it easier lengthwise.

Ideally, start with warm-up exercises for five minutes, gently stretching ‘(smooth), followed by a more specific warm-up, continue with the core exercises, cooling, and then stretch again. Never stretch before you warm up. Stretching with high intensity exercise performed before, when the muscles are still ‘cold’ and less flexible, is not helpful and it will cause the vulnerable tendon injury.

For heating, you can do dynamic stretches, which is a controlled slow motion or low-intensity aerobic exercise, like cycling, walking, or jogging. The purpose is to warm up tense muscles flexing, which can cause injury.

To stretch, move all the joints one by one slowly. For example, rotate the shoulders, arms or legs bent back leg. Hold each movement between 10 to 30 seconds, or until you feel the muscles relax. These movements will stimulate the body’s natural lubricant solution to protect the bone surfaces in these joints. Should stretch was performed before and after exercise. But if you only have a little time to, do it after practice.

To note:
1. Do not jump. Increased intensity of stretching movements can cause muscles to contract, rather than stretching. As a result, may appear small pieces of muscle
2. Do not stretch until it hurt. You are going to have little sense of ‘not bad’ parts of your body tense. But. not pain. If there is pain, then stretching that you do wrong. Stop immediately!
3. Notice your breathing. Circulation of oxygen are necessary for the muscles to respond to stretching movements. When the body is in a position to stretch, breathe. And as they move, exhale. Breathe slowly and evenly.
4. If you’re sweating and almost wet, wash first before you stretch. Hot water will help relax your muscles and prevent shivering.
5. You find it difficult considering stretching movements should you do? Start with your feet, then rising to the upper body. And so on.

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Movement different to train the same muscle is the key to the success of the exercise, including exercises for the stomach. This not only avoids the muscles of saturation, but also keep you from feeling bored and lose motivation. If you joined as a member of a fitness center, optimizing practice using the tools available, such as cross-over cable tool machine. Movement Coble high to low chop done with these tools to help train the abdominal muscle strength and form a central part of the body (midsection). In addition, because it is done in a standing position, also trained to keep your posture upright.

Three benefits, one movement.

The right moves
- Stand up straight, cross over cable tool machine on your left side. Left hand holding one handle of the tool, then take a gap of about 50 cm. The position of the left elbow bent.
- Open your legs hip-width apart. Take the right hand holding the handle until your right elbow to be straight, but not locked. The radius of each other’s hands tied.
- While tightening your abdominal muscles, pull the handle of the diagonally downward to the ‘land’ around in front of the right thigh. Hands straight, elbows unlocked.
- Slowly return to starting position and repeat according to prescribed repetitions. After that, turn the body so that means 180 * on your right side. Perform the same movement to complete a set.

Instructions
- Practice 2 – 3 times a week as part of a regular strength training. However, this exercise should be done every day.
- Do exercises of 2-3 sets each 8-12 reps.
- Use your skills as strong burden.
- Rest 45 to 60 seconds in between sets.
- When you feel the 12 repetitions per set is light, add a heavy burden.
- After 4-6 weeks, or when you feel ready, raise the difficulty level of training. You can ask the instructor about this.

Mistakes to avoid
- Conduct to the labor movement from the arm muscles. This is like not training your abdominal muscles.
- Allowing the shoulder moves forward when you practice. This will only increase tension in the neck and upper back.
- Change the position of your hips so torso is not straight. Your lower back will be stressed so that it can hurt.

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Kelly diligent to do aerobic but still don’t  have flat stomach. Exercise crunch never forget but the stomach seems even bigger. Something wrong?! This is all wrong has been done continuously and the latest scientific research has revealed the things that really!

If your underwear collection becomes even more difficult to narrow buttoned, what would you do? Like many other women, you may immediately make a strict diet, sit-ups every day, and diligent aerobics or jogging. Is how it can succeed? Could be! But often times what happens is you lose weight for a moment and then rose again. In other words, this method offers only an instant success.

In fact, the more ‘severe’, your stomach still bloated! Why? It’s sports, really, still bloated? Practically swollen belly is a problem almost everyone, men women, young and old. The difference is, people often think of men belly as a symbol of prosperity even though the risk of heart disease actually much larger. For women, this is absolutely not true. So Do not be surprised if many women who feel this is a big problem, especially when it comes to clothing selection.

In essence, belly really ruin the appearance! To streamline the stomach, most people do diet, exercise abdominal muscles, or do aerobic exercise such as jogging, cycling or walking. These methods do not completely wrong. Unfortunately all these methods will not be effective if done individually.

Only a diet can indeed lose weight. But your body will become loose due to too rapid loss of muscle and fat. In addition, the diet actually increase your appetite, slow metabolism, and increase the risk of loss of muscle that trigger an increase in weight again.

Another way is abdominal exercises like the crunch, bicycle and so serves to develop abdominal muscles, but not to reduce abdominal fat. It could be your waist size actually increases after diligent crunch.

This is because your abdominal muscles grow but still accumulate belly fat. Weight loss can be accelerated with aerobic exercise. But strangely enough, still, a lot of complaints from those who diligently aerobics. It becomes more slender body, but why stomach still outstanding? Yes, it is because often the less is the fat in the face, thighs, and arms, not the fat in the abdominal area. In fact it’s hard abdominal fat is removed.

Here’s the latest research results!

Actually diet, abdominal exercises and aerobics, all play an important role in the formation of a slender stomach and tight. If ultimately it does not bring maximum results, it is because there are many people who apply them one by one. In fact, the key to streamlining the stomach is … a combination!

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Take a deep breath in, as commonly done in the breathing exercise, is actually a way that helps the body to change the air that is inhaled into energy. Air flow is capable of producing energy in the energy that will spread throughout the body. The effect can be used to eliminate muscle tension throughout the body, revive tired minds, or alleviate pain in those parts of a particular body.

However, it does not mean the overall health condition depends only on the breathing exercise. You still need other sports, namely aerobic exercise of moderate to high intensity. While in general, including respiratory exercise in the category low impact aerobic low intensity, making it difficult to reach target heart rate is expected. To outsmart it, dr. Nora suggested creating variation exercise each week.

For example on Monday to walk for half an hour, day and a half hour bike ride Wednesday and Saturday breathing exercise for an hour. That way, you can fulfill all the requirements needed to achieve heart health and maximum lung. For those of you who are active in other sports activities specific, such as tennis or jogging, deep breathing can increase stamina and improve performance.

The muscles and nervous system become more responsive, controlled and well coordinated, making it easier for you to perform movements that are difficult ones. You can also practice in a simple breathing at home. The trick is to get used to draw a deep breath and blow it slowly, both at the time was sitting, lying down, even walking though. For best results, the suggestion is to sit upright position with your back straight, be on the floor or in chairs.

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