Abs Workout

I'm really sorry about this article language, it is a direct translation from KOREA to ENGLISH, thats why u may confuse or blur while reading this article....

Sorry for the inconvenient

◆ Abdominal: 3 sets of 10 carried out a set of
　
▶ effects of exercise: Stretch your arms forward while the range of motion caused by movement grew in strength, thanks to a stronger effect of abdominal exercise you can aim.
　
▶ ready position: lying establish knees with your arms above your head stretching. Head floats above the floor.
　
Very nice one with both hands toward your knees as a shoulder to lean on the floor, ringing audibly breaks down. Exhale when spent at the peak after 3 seconds, then proceed to 2. At this time there is a risk of injury if the neck strength. To establish the upper abdomen and released because of the stress should not cause a complete upper body.
　
Two hands over his head, turning the head never touches the floor, lean down slowly. At this point in the abdomen to maintain gingangeul breath as it passes over one.



◆ underbelly: 3 sets of 10 carried out a set of
　
▶ workout: upper body stationary and moving her legs conditioned behavior makes the underbelly. Elbows back beneath the upper body, even less in the group.
　
The first to feel the movement of the abdominal muscles and slowly get used to conduct an exercise that every change is a good way to overcome the plateau.
　
▶ ready position: lying straightened elbow and build upper body with the palms.
　
Pull one over on one leg and exhale.
After three seconds at the peak foot force to stay on the floor before you reach the bridge made me then move on to just two.
　
Two other bridges in the same way you conducted a hoeyida. As it passes over one.



Abdominal ◆ All: 1 set 3 sets of 15 seconds held
　
▶ effects of exercise: the increased length of the abdominal muscles and move quickly between reduced attitude must stop bounce. What determines the effectiveness of abdominal exercise 'abdominal contraction, how long do you keep' the abdomen to determine the effects of exercise due. Some time struggling with sustaining the momentum developed the attached no abdominal strength second to none.
　
▶ ready position: Lean your elbow across the torso to the floor with the palms batchinda attached.
　
One hand on the shoulders relaxed and elbows and lift your entire body's strength balkkeutman touching the floor 15 seconds to maintain the status.
Keep breathing naturally, and you can hear your ass, or should not fall to the floor.
2 Return to ready position after 30 seconds, rest, then proceed to a.




◆ flank: a set of 3 sets of 10 times each side

　▶ effects of exercise: the side that does not fall easily lose weight more three-dimensional elasticity given keyword
Abs can be made.
Do not lift your upper body comes just as the feeling when you more stimulus is stronger.

　▶ ready position: lying sideways at an angle
One shoulder and both legs crossed, hands resting on the floor stretching.

　An elbow almost touching the hips do not quickly raise your upper body sideways.
Exhale At this time spent at the peak after 3 seconds, then proceed to 2. At this time, not force the hand of the abdomen
Do not force your upper body should be raised.

　Two breath breathe slowly down the torso to return to the ready position and then move on to just one.

◆ chigolgeun (Y muscle): 1 set 3 sets of 20
　▶ effects of exercise: a woman's pelvic muscles of the abdomen and pubic line than as sexy as to make dimensional and is a key area.

Updates to your side of the abdomen associated with this behavior, back, spine, strengthen the effect shows up.
　▶ ready stance: feet shoulder width apart, holding hands, fists and stood in front of the chest is collected.
　

A breath, 'Hook' and exhaled chaolryeotda down on one knee to the shoulder of college.

Harnessing the power of his legs and abdomen, not just move on to two.

If you're not into knee, this time to lean on his side has less irritation.

　2 feet from the floor as soon as it touches on the opposite side in the same way you conducted a hoeyida.

As it passes over one.　

'Create three-dimensional 王 party', and aerobic exercises - improve eating habits combined 'effective'

Abdominal muscle exercise guide
Cuts a variety of belly exercise required!
'Create three-dimensional character 王'
Short break ... work to be repeated slowly
Easily accumulate in fat ... 5 days a week exercise areas
Aerobic exercise - effect of changing eating habits should be combined traction Una Actor Song Seung sit naked pictures of the boat when the king (王) who is clearly the muscles. Hulk Hogan or Arnold Schwarzenegger does not like the bumpy smooth muscle, it looks like the missing piece seems to symbolize Greece. Abs exercise such a great muscular body to emphasize the masculinity of cardiovascular diseases in addition to the benefits of a tummy tuck can eliminate the physical age of muscle cells to create younger, you can expect the effect of making younger.
　When the abdominal muscles are prone to lean forward to use RA (where the outside of the abdominal muscles), when you bend your upper body front and side and write bokhoenggeun (located on the outer side of the abdomen), and write when you turn your upper body from side to side external oblique (side abdominal located on the outside) and naeboksageun (located inside the abdomen) composed of equal parts, so they need to exercise the musculature beneath oeboksageunyi 王 who can make a three-dimensional. Abdominal exercises to reduce the break time is short, work slowly and repeat the abdomen it is important to maintain tension for long. The muscles 'shed' the boat over the feeling that 'mouse flies' and want to make as much intensity, than in other parts accumulate fat easily, at least, five times a week is effective should be.
　王 anyone who has abdominal muscles. Is covered only in subcutaneous fat. Fortunately, abdominal fat is the most easily because it is part of being piled on lipolysis and effective aerobic exercise program, creating a thick subcutaneous fat, fast food, fried foods, salty foods, bad habits such as overeating and drinking too fast in the cool party 王shape can be made.

10 tips for better sleep

Feeling crabby lately?

It could be you aren't getting enough sleep.Study and EXAM can make sleep difficult to come by.

Factor in other unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night.

Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.

2. Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet.

3. Avoid nicotine, caffeine and alcohol in the evening.These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.

4. Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.

5. Make your bedroom cool, dark, quiet and comfortable.Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.

6. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.

7. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

8. Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

9. Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.

10. Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

(sorry if it is nothing to do with medic)