塑形减肥最佳方式

A 6-minute shape-up Posted: Tuesday, October 23, 2007 5:03 PM Filed Under: Arms, Chest, Legs, Motivation, Gina Lombardi By Gina Lombardi   Who isn’t pressed for time? That’s why we need quick, efficient ways to work out for those days when we can't swing a longer bout of exercise.   The following workout can be done anywhere, anytime – no special equipment required. And it takes just 6 minutes!   *Lunges Start with your feet together, then step out with your right foot into a forward lunge. Keep your back straight. Your right leg and thigh should form a 90-degree angle. Push back off the right foot and up to the starting position. Then repeat with the left leg. Do 24 lunges on each side.   *Push-ups If you can’t do a full traditional military push-up, modify your technique by pushing up from your knees instead of your toes. Do 24 push-ups.   *Mountain-climbers From a traditional push-up starting position, up on your hands and toes, lift your right foot and bring your knee to your chest. Touch the foot down and then return to the starting position. Then bring up the left foot. Do 24 repetitions on each leg.   *Bicycle crunches Lying on your back, bring your left elbow to your right knee, and then bring your right elbow to your left knee. Do 24 repetitions on each side.   *Step-ups Using the stairs or a sturdy chair, step up with your right foot. Bring your left foot up to touch the right foot and then step back down. Switch to the left leg. Do 24 repetitions on each side.   *V crunches Start on your back with your hands at your sides.  Then bend your knees and lift them up. At the same time, lift up your torso and bring it toward your thighs. Your thighs and chest should form a “V.” Then lower and repeat. Do 24 crunches.   If you have extra time, do this sequence of exercises twice or even three times in a row.   Aim to do this quick shape-up a few times a week and you’ll be surprised by how much you can accomplish with so little time.