七日瘦身瑜伽全集_2017新篇

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.七日瘦身瑜伽全集2011新篇.作者：月月瘦小编来源：网络分享：月月瘦减肥网精品文章抢“鲜”阅读：●橙芊苑的惊人减肥过程●十个备受关注的高效减肥偏方（提示：按住Ctrl键，单击即可进入）***月月瘦专业减肥网小编给力提示***如果您有减肥方面的疑问，可以在线咨询我们的瘦身顾问，也可直接在留言板（点此进入免费咨询）互动留言。或直接访问月月瘦官方主站：http://www.yueyueshou.com 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　.七日瘦身瑜伽全集2011新篇..　　七日瘦身瑜伽全集2011新篇——月月瘦网小编导读：瑜伽激瘦体位法，刺激人体各种腺体分泌正常，促进脂肪转化为肌肉和能量，彻底改变易胖体质；瑜伽燃脂呼吸法，充足供氧，燃烧体内脂肪，控制脑部摄食中枢，防止过度摄食；瑜伽神奇冥想法，影响脑电波，强化自我控制力；促进PL和PDK-4基因引发冬眠基因，让人体在冬眠状态下大量燃烧脂肪，消耗热量。我的瑜伽瘦身七大戒律。　　一周激动体验，强效瑜伽体立激瘦锻炼：热身运动、手臂消脂术、紧急瘦腰法、魔力塑翘臀、玉腿减脂招。　　配合瑜伽的最佳有氧运动组合：美腿消脂瘦身运动组合、摆脱“西洋梨”塑体运动组合、紧急恢复全身综合锻炼！　　具有突破性的“速效瘦身瑜伽运动组合” 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！，由曲影导师联合生理学家、医学专家研发编制而成。动作的难易搭配、训练的次数和级数、训练的时间都配合人体的自然生理规律。所编选的动作变化幅度大，运动频率高，可以运动到你平常完全不可能触及的各种部位，让你在最短时间内拥有神奇的瘦身效果。运动组合针对腰、臀、腿等重点部位，可以尽情雕塑你想完美的部位！　　基于人体对音频的谐振原理，音乐的节奏配合瑜伽呼吸和动作频率，有效地帮助练习者进入修炼境界，在完全放松的状态中，感受到身体逐渐变得柔软；配合瑜伽冥想，特殊的音波影响脑电波，引发冬眠状态，让在停止依靠碳水化合物，改以大量燃烧脂肪来提供身体所需能量，从而达到窈窕身段的目的。这套音乐唯美脱俗，恍如天籁，可作休闲、入睡前的放松音乐。　　适合人群：性格活跃、希望增加身体柔韧性的人们(特别身体受过伤，正在恢复的人)。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　身心收益：美国洛杉矶BKS艾因嘉瑜伽研究所所长莱斯利彼得斯说：“艾因嘉瑜伽的特点是注重正确的身体姿态，及对细节的强调。”修习中需要借助一些工具，如带子、方块和毯子等。借助它们，可以在强调精确性的同时把动作做到位。一些姿势有时需要保持1分钟或更久，以达到协调、矫正骨骼和肌肉的目的。　　自修练习：　　三角式姿势。手臂向两侧伸展，手掌向下。两脚大步分开，脚部与手指对齐。右脚向外翻90，左脚向右转45。身体向右伸展，右手放低道脚踝处(或借助一个方块)。　　锻炼目的：背部、跨部、腿部。　　阿斯坦加瑜伽 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　适合人群：长跑和骑车运动爱好者，以及其它希望提高平衡性和柔韧性的人们。　　身心收益：阿斯坦加瑜伽常常被称为强力瑜伽，它强调耐力和力量。美国纽约硬式和软式阿斯坦加瑜伽研究所所长贝里尔伯奇说：“阿斯坦加瑜伽是一种提高专注程度和自控能力的难度训练，它在运动员中很受欢迎。”　　自修练习：　　板式姿势。以俯卧撑姿势开始，双手位于肩部下方，并与肩部对齐，肘部靠近身体两侧。身体从头到脚保持一条直线。把头抬起来，目视前方。保持该姿势20-39秒。　　锻炼目的：手臂、腹部、肩部、腿部。　　哈达瑜伽加强心灵与身体的呼应　　瑜伽的风靡并非没有道理：它可以塑就纤细的肌肉，提高身体柔韧性，有效缓解压力。但是，名目繁多的瑜伽课程令人难以取舍。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　阿斯坦加瑜伽用较快的节奏来提高身体耐力，艾因嘉则注重改善身体姿态，而昆达利尼则运用颂歌和呼吸来找寻精神支点。　　根据自己的要求，看看下面的瑜伽课程哪个最和你心灵相通？　　哈达瑜伽　　适合人群：希望修习瑜伽基础动作的初学者。　　身心收益：哈达瑜伽是最流行的瑜伽套路。它本真纯粹，朴实无华，动作涵盖了站姿和坐姿，并与呼吸相结合，加强心灵与身体之间的呼应。　　自修练习：　　树的姿势。双手合十站立，注意双脚站稳。慢慢将右脚抬起，提至大腿内侧，或是尽量沿腿部内侧向上抬。双手伸展至头顶，保持手掌相合，并且努力使右腿内侧与骨盆平齐。保持姿势5-15秒。　　锻炼目的：腿部和跨部，平衡性。　　昆达利尼瑜伽 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　适合人群：希望缓解压力、唤醒内在能量的人们。　　身心收益：纽约普遍力量瑜伽治疗中心的主任罗萨那-阿罗约说：“昆达利尼一词的意思实际上就是能量。这种瑜伽利用呼吸、姿势和颂歌来激活精神系统和某些身体器官，以达到明心见性的境界，获得内心的安宁与平和。”昆达利尼瑜伽课程包括坐姿、呼吸练习和唱念颂歌，如萨特纳姆(satnam)，意思是“真实是我的本性。　　自修练习：　　萨特克里亚(Satkriya)，意思是冥想吐纳。跪坐，手臂向上伸直，肘部靠近耳部。双手手指交叉，食指向上指。吸气，带动肚脐压向脊柱，然后吸气。重复3分钟。　　锻炼目的：肩部、手臂、精神。　　伯克拉姆瑜伽　　适合人群：希望通过特别的具挑战性的方式来提高身体柔韧性的瑜伽修习者。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　身心收益：伯克拉姆的修习环境是38度室温的室内。美国波士顿伯克拉姆瑜伽中心的负责人乔纳森伯班克说，较热的环境能够预热肌肉，使修习者能够较为轻松地完成动作。这种瑜伽包括26钟练习。每个练习耗时10-60秒，并且需要按相同的顺序重复若干遍。　　自修练习：　　弦月式姿势。先洗个热水澡来预热肌肉。然后双脚站立，手臂向上伸展，手掌合十。随着手臂挤压耳部，身躯尽量向上伸展。眼睛凝视前方一个点，慢慢向右弯，同时将跨部向左方挤，注意身体始终朝向前方，并保持手臂伸直。保持该姿势1分钟，然后换另一侧重复。　　锻炼目的：跨部、肩部。　　功效：这个练习可以伸展腿部的韧带和肌肉，美化腿部线条。同时还能平衡自律神经，顺带减少腹部的多余脂肪，保持轻盈体态。　　姿态：　　1、仰卧，双腿伸直，双手放在身体两侧。　　2、右手放在右大腿上，吸气，抬起左腿，左手拉住左脚大拇指。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　3、上身慢慢抬起，呼气，把左腿拉过额头。　　4、保持此姿势，深呼吸5秒。　　5、吸气，上身慢慢躺平。　　6、呼气，把左腿放在身体左侧，伸展大腿内侧肌肉。　　7、保持此姿势，深呼吸5秒。　　8、吸气，还原到起始姿态。　　Three：消灭水桶腰简单三角式　　功效：这是瑜珈体位法中为数不多的脊柱向两侧弯曲的姿势。该姿势深受练习者欢迎，它瞄准腰部多余脂肪，快速改善水桶腰，还能够强健髋部肌肉，同时还能够使你的身体更柔软，更灵活。　　姿态：　　1、直立，两手自然下垂，两腿打开两倍于肩宽，吸气，双臂向两侧平伸，与地面平行。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　2、吸气，右腿慢慢弯曲成弓步。　　3、同时身体向左侧弯曲，两臂始终与上身保持90度。　　4、如果可能，右手抓住右脚踝，保持呼吸5秒钟，慢慢把右腿伸直。　　5、吸气，还原到起始动作。　　6、同样动作在右侧重复1次。　　动作要领：当你向一侧弯腰时，注意上半身不要向前倾，否则练习效果将大打折扣。另外，本动作不适合孕妇。　　有些女人，不管怎么吃都不发胖，面对这样的人，你除了羡慕就是无奈，这个时候不如抓紧时间改变一下自己，如果你是梨形身材的MM，那就快来练小编推荐的拜日式瑜伽动作，这几个瑜伽动作，可以拉伸腿部，同时收紧腰部，摆脱梨形身材，帮你打造窈窕身材。　　拜日式瑜伽 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　step1站姿，双脚并拢，双腿伸直撑地，双臂伸直自然垂下，并紧贴身体，肩膀向后方打开，胸部挺起，眼睛目视前方。　　step2举起双臂置于胸部前方，双手合十做祈祷式，手肘尽量靠向外侧，前臂保持与地板平行。　　step3慢慢伸直双臂并举过头顶，双臂用力向上提拉，拉伸腿部。　　step4身体向下弯曲，放低双臂，双手置于脚趾下方，伸直背部，臀部向上提起，拉伸腿部。　　step5继续放低头部，面部靠近小腿，手肘弯曲，如果觉得腿部过于酸痛，可微微弯曲膝盖。　　step6慢慢直起身体，背部伸直，双臂伸直，双手握拳，手背置于脚趾上方。　　step7继续弯下身体，手肘弯曲，头部放低，双手拖在脚趾下方，臀部尽量向上提起。　　step8直起身体，站姿，双手合十，双臂伸直指向天花板，并尽量向上提拉，腿部伸直。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　step9放低双臂置于胸部前方，放松身体。　　如果按照血型来划分，严谨的A型血会忽略潜意识的抗议，继续练习，因为他们是完美主义者；善思的B型已经开始权衡，获得快乐和坚持练习之间是否存在必然的逆反关系；善变的AB型血，可能会在开始的时候坚持练习，然后在中途放弃，因为那个时刻，他又觉得快乐更加重要；只有洒脱的O型血没有太多困惑，因为他已经在第一时间打电话约朋友去打球了。　　其实，我有一个更加简单的处理方法：打开电视，收看一个自己喜爱的节目的同时，练习本人独家创造的“懒人瑜伽”(之所以这样命名，是因为这几个动作都是面部始终朝向前方的，既方便收看电视，又很温和，不会让不想练习的机体产生太多的抵抗情绪。)。　　一、山立式　　1、坐在地板上，腰背挺直做深呼吸。　　2、左脚板拉上来置于右大腿上，右脚板拉上来置于左大腿上，成莲花坐姿(如果不能两腿交叠盘起，可以一只脚放到另一条大腿上，另一只脚尽量拉向会阴处) 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　3、吸气，双手向上伸直，尽量将手掌打开，手指亦打开，但双手拇指互顶，停留做深呼吸。　　4、还原，脚换边盘坐，再做一回。　　二、鹭鸟式　　1、坐在地板上，深呼吸。　　2、左脚外翻，脚板拉近臀部，右脚弯曲，双手抓住右脚板。　　3、吸气，将右脚举起，吐气缓慢将右脚拉起，靠近身体，腰背挺直，停留数秒做深呼吸。　　4、还原，换脚做一回。　　三、膝立侧弯式　　1、金刚跪立，做深呼吸，腰背挺直。　　2、吸气，左脚往左侧伸直，吐气，双手向头上方伸直且互握。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　3、吸气，上身缓慢向左侧侧弯，吐气，停留调息。　　4、还原，做深呼吸，换另一边做。　　山立式可以增加毅力、耐力与注意力，强化膝关节，促进末梢血液循环；预防内分泌失调，美化手臂线条，并预防手脚麻痹及冰冷现象。　　鹭鸟式有助于下半身血液循环，增强体力，消除腿部肿胀，在美化腿部线条的同时，调整骨盆，预防生理期失调。　　膝立侧弯式可以消除副部及腰部多余赘肉，强化肩关节；还可以方便秘、下腹痛及糖尿病。　　这样看来，三个姿势的练习过后，全身几个需要活动的重点部位都得到了强化。一般以本人的经验来说，身体活动开了之后会开始接受瑜伽的练习，渴望练习更难一点的动作。当然了，如果你心爱的节目还有没演完，你又找不到其他可以面对电视而做的动作的话，按照顺序重来一遍也是不错的选择哦！ 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　四个动作做完为一组，每天可以做三到五组。当然，如果在月经期，我们常说的丰胸最佳时间段做这个丰胸操，然后再配合饮食或其它丰胸美胸手段，效果会更加好，OK，马上就来看看这简单4步丰胸美胸操。　　动作一，首先双手并拢放在胸部下方(注意，要整个胸部都在手掌内哦)，然后中指轻压两胸中间的位置，往后整个手掌向两边将胸部拉起，同时在腋下轻压两下。　　动作二，首先抬起左手臂，接着用右手握住手臂，从肘关节一直向下向下推至胸部。然后再换只手重复此动作。　　动作三，首先把左手放在左胸的斜下方边缘，接着利用右手向上向里推动胸部。注意在推动时，要用大拇指下手掌肚的侧面。然后换只手重复此动作。　　动作四，利用食指和中指，稍用力按压胸部边缘，让胸部放松。注意在按压时，力度控制在能感觉微微酸胀即可　　不用动刀、也不需要拉皮，只需要在脸部做做瑜伽动作，就能让你紧实皮肤，紧致脸庞，达到瘦脸的效果，齐齐来做瘦脸瑜伽动作吧。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　两脚打开与骨盆同宽，双手叉腰，吸气时背部打直，吐气时身体往下倾，双手抓住脚踝，停留3个呼吸，再放开双手，慢慢站起身来。　　初学者这样做：肌肉较为僵硬者可以弯曲膝盖，吐气时身体往下倾，双手撑地，停留5个呼吸，再慢慢起来。　　1、狮子吼　　point：提拉整个脸部，脖子和胸口。　　跪坐姿，双腿打开，让臀部坐于脚踝上，手臂打直掌心向内，手腕朝外，动作看起来像一只狮子。　　吸气后，吐气时的表情像狮子吼把嘴巴尽量张开，舌头外伸，尽量往下顶到下巴，保持5个呼吸，早晚各一次。　　2、眼睛蛇式　　point：让法令纹的肌肉群往上提拉　　趴在地上，双脚打开与骨盆同宽，双手放在胸口两侧，将手臂夹在身体两侧，肩膀内收。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　吸气时上身提起，吐气时骨盆撑地，将脸部表情皱成一团，嘴巴拉成一字状，停留5个呼吸，早晚各一次。　　3、骆驼式　　point：貌似倒立的动作，让血液大量充血在脸部，促进脸部循环，拉紧脸部肌肉。双腿打开与骨盆同宽，双手合十放在胸前。　　吸气时慢慢将骨盆力量向前，吐气时身体往后倾，胸口敞开往后，双手抓住脚踝，嘴巴做出O字型，停留5秒，早晚各一次。　　4、鱼式　　point：强化脸部肌肉，让脸颊肌肉更加紧实。平躺，膝盖弯曲，脚踩着地板，手肘撑地。　　吸气时手肘用力往上推，额头顶地，借由肩膀力量往上，吐气时双手在胸口合十，嘴巴像墨鱼嘴往上噘起，停留5个呼吸，早晚各一次。　　5、扭转鸭子式 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　point：拉伸两侧脸颊、加强颈部线条，避免松弛。盘腿坐，上身打直，双手分别放在两侧膝盖上，手心朝上。　　吸气时背脊打直，然后将左手放在臀部后侧，右手放在左膝上，吐气时肩膀往后拉长，头部跟着肩膀往后看，头部往后时做出扭转-嘴巴张开做出微笑状，停留5个呼吸，左右各一次，早晚各一次。　　“前凸后翘”是女性追求完美身形的终极目标，即使是冬季，减肥也是不能放松的。下面爱美网小编就来教你9式减肥瑜伽动作，帮助你在冬季打造凹凸曲线！　　三角式前弯　　这个三角式前弯，身体在前弯时大腿后侧肌群会再加深延展，同样的大腿内侧也会延展到，而且修饰小腿萝卜效果也很好。再来它也可让背部肌肉获得伸展，但要注意的是在做这动作时背部不能拱起、颈部受到压迫！　　牛面式　　这动作可以拉提胸部的肌肉也因此可以修饰胸线和手臂线条 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　很多人对于牛面式会无法将双手交握而感到困扰，其实刚开始可以先用毛巾替代再慢慢透过呼吸加深柔软度，至于腿无法交叠部分也可用轻盘代替，另一各值得提的效果是它对于放松肩颈肌肉效果很好哦。　　半倒立　　倒立式是瑜珈的体位之王，但多数人都害怕做这体位法，所以建议以半倒立作替代即可！　　侧棒式　　这动作主要在强化上半身和腿部的线条　　从棒式姿势开始　　1.双脚尖往后采地垫，脚伸直，髋关节与地垫平行　　2.手肘不锁死，保持身体自然中心线　　侧棒式 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　1.左手离开地板，旋转身体，保持右手臂位于肩膀直线的侧边，左手臂于肩膀侧边伸直，视线看向前方　　2.收缩腹肌，背部保持中立的中心线，身体为一直线，保持呼吸3~5次，然后换边实施　　*注意：腰部不可下沉，保持抬起　　这是属于瑜珈提斯的一种，主要可修饰手臂线条与背部肌肉　　1.自四足跪姿开始，手放置于肩膀正下方，膝盖位于骨盘正下方　　2.右脚向后伸直跨过左脚，右脚尖点地，脚背离地　　3.吸气，上半身转向左侧，左手插腰，缓缓吐气，停留3~5个呼吸，再换边实施　　猫背伸展式　　这运动主要在放松背部，特别是下背部，舒缓背部疼痛和疲劳。　　1.自四足跪姿开始，手放置于肩膀正下方，膝盖位于骨盘正下方 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　2.吸气，吐气，手往前推，让额头贴地，臀部保持抬起，大腿与地面呈垂直，胸部、手臂指向前方，停留3~8个呼吸　　鳄鱼式　　这动作主要在强化躯干上部和手臂　　1.自四足跪姿开始，手放置于肩膀正下方，膝盖位于骨盘正下方　　2.双脚尖往后采地垫，脚伸直，髋关节与地垫平行，手肘不锁死，保持身体自然中心线　　3.吸气预备，吐气身体整个朝下引，手肘靠近身体，身体成一直线，保持身体自然中心线，视线看下地垫，保持扩胸，注意不可耸肩和驼背~　　4.吸气吐气回到2动作　　*呼吸：采完全呼吸或ujjayi　　三角式 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　这动作在瑜珈里主要在训练平衡(腹部跟骨盆的力量要能稳定)和雕塑下半身曲线的线条。　　1.把双脚张开差不多一条腿的宽度，右脚脚尖方向朝前(不内八、外八)，左脚转外90度　　2.吸气、吐气把手提高与肩膀同高(不可耸肩)　　3.吸气、吐气把身体侧向左边把左手放置于地垫上(柔软度不够无法至于地垫上的话，先在下面放置厚厚的书籍再把手至于上面)，另一只手抬高，朝向天花板方向，颈部保持在身体中心线上，腹式呼吸法维持5～8个呼吸　　4.低头、前脚弯然后上半身站起，腿伸直、手放下回到平行的位置　　海狗式　　这动作须要有点柔软度的才做得起来，脚尖无法至于双手的话通常会用毛巾辅助，它主要是延展及雕塑侧腹肌群、前大腿肌和消除紧绷的肩膀，这动作尤以雕塑腰部、臀部效果很好呢。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　1.右脚弯进来(左脚尽量朝左后方伸展)，身体重心不要歪一边　　2.左脚屈膝上来，曲左手，使左脚尖置于手肘内侧，右手绕过头后方与左手交握，慢慢吐气，脸朝右上方，同时伸展背部、挺胸　　3.吸气、吐气恢复原状再换边做，以上作3~5次　　弓式　　雕塑曲线时背部是“较难”雕塑到的地方，但透过此运动可以得到很好的效果，这动作除了在加强上下背力量、打开前屈外，也加强了核心安定性，手臂、臀、大腿也一并延展雕塑到，想瘦背部的人可以多做此运动　　1.双脚屈膝，手抓住脚踝(柔软度好的人抓此地方)或脚背　　2.臀部、大腿夹紧，吸气预备、吐气上来　　3.上来时是运用臀部、大腿力量带上来，停留在上呼吸5~6次再吸气吐气下来~重覆3~5次 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　为了瘦身，你曾尝试节食，也听够了健身器材没完没了的嗄吱声，然而你的腰腹没有减去多少，惟一失去的却是耐心。但你千万不要灰心，振奋你的精神，试一试健身圈新近出现的一套塑形动作吧！　　创编这套动作的私人教练曾是一名舞蹈家，她结合现在最流行的两种体形训练——瑜伽和普拉提——的精华，创造了一套任何人都能做到的健身动作。　　以腹部为中心的普拉提动作主要修腹，而以瑜伽为中心的动作则帮助你拉长肌肉，使你看起来更加苗条。下面这套动作，每星期做3～4次，将持久性地消除肥胖的肚子。　　1、侧旋转半倒　　功效：增强强心肌，瘦腰，锻炼腹肌，拉长脊椎骨　　A：身体坐正，膝盖弯曲，双脚分开同臀宽，平放在地面，两膝之间夹一个小球或瑜伽木块(或卷成筒状的毛巾)。两臂在胸前相抱，同肩的高度。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　B：旋转躯体向左，同时呼气，身体向后仰倒，约距地板一半的距离。双膝夹紧小球，臀肌收紧。吸气，身体抬起坐正。然后躯体再向另一侧旋转半仰倒。重复3次。　　2、举腿架桥　　功效：增强臀肌和大腿肌，拉长胸肌和臀屈肌　　A：仰卧在地下，膝盖弯曲，双脚分开同臀宽。呼气，臀部向上抬起，双臂屈肘在臀下支撑住。吸气，同时左腿向上伸直，足尖绷直。　　B：呼气，放低左腿至右腿膝盖以下，尽量勾足尖。吸气，再举腿向上。做5个举腿动作，然后把脚收回到地板上，换腿做同样的动作。整套动作完成后，臀部下放到地板上，膝盖收至胸前抻拉一下背　　3、侧身两头起　　功效：瘦腰、提臀、美腿　　身体朝左侧卧，左臂伸展，右手置于脑后。脚后跟并拢，足尖绷直。呼气，双脚举起离开地面10～25厘米，同时躯干和头向上弯曲。避免驼背。吸气，放下双腿、头和躯干。重复6次，换侧再重复6次。　　4、臀侧高举 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　功效：增强臂肌，收臀瘦腰　　A：身体朝左侧卧，双腿与躯干成一直线。左肘支撑住身体，大小臂成直角。右手放在胯上，右腿置于左腿前，脚平放在地板上，膝盖向上。　　B：呼气，同时高抬起臀部，右腿顺着地板用力蹬，腹部尽量向上向内收，上身可微微向地板倾斜。吸气，放下臀部，收右腿到开始的位置。重复2次以上，然后换侧再做。　　5、收腹旋转　　功效：收腹，柔韧脊椎　　A：仰卧在地上，膝盖弯曲成90度抬起，双臂向身体两侧伸出与肩齐平。保持膝盖并拢，慢慢朝身体右侧放低，呼气。　　B：吸气，双膝慢慢回到中央，然后呼气向左侧放低。不要让膝盖触地，应悬停在离地面大约15厘米高左右。交替旋转6次，然后收膝至胸前，放松。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　当我们坐在家里舒适的沙发上聆听优美的旋律时，紧绷的神经立刻变得舒缓下来。如果继续尝试几个简单的瑜珈动作，让自己的身体在一呼一吸之间轻轻舞起，你会发现除了身体变得轻松柔软，心境也会更加澄清透明……　　●直角式　　步骤：　　1.挺直身体，两脚靠拢，双手扶住沙发靠背。　　2.呼气，以脊柱基座为支点，直到背部和双腿形成直角。　　3.在此期间，两眼始终注视双手；呼吸要自然，保持30秒。　　4.恢复直立姿势。动作重复5次。　　功效：放松两腿肌肉，纠正驼背和脊柱弯曲，消除身体的紧张感。　　●站立拉弓　　步骤： 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　1.手扶沙发靠背，眼睛凝视前方。　　2.弯曲右侧膝关节，脚跟尽量靠近臀部。　　3.右手扶住脚腕，呼气，身体缓缓向前倾的同时向上拉伸右腿。　　4.保持30秒；换另一侧。　　功效：可以去除腿部多余的脂肪，改善身体的平衡。　　●鸟王式　　步骤：　　1.坐在沙发边沿，眼睛平视前方。　　2.双腿缠绕在一起，可以将一侧大脚趾勾住对侧脚腕的上半部。　　3.双臂交叉、弯曲手肘、小臂缠绕、双手合掌。　　4.呼吸要自然，保持30秒。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　功效：放松小腿，有助于消除小腿的抽筋，还可以去除手臂的多余脂肪。　　●卧英雄式　　步骤：　　1.跪坐在沙发上，眼睛平视前方。　　2.膝关节并拢，两脚分开，脚趾向后。　　3.臀部放落在两脚之间的沙发上，而不要坐在两脚上。　　4.呼气，身体缓缓向后躺，尽量让背部平躺在沙发上；保持均匀呼吸。　　功效：缓解去除脚跟疼痛，有助于治愈膝部由于风湿和风引起的疼痛。　　●双腿背部伸展 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　步骤：　　1.坐在沙发上，双脚伸直并顶住沙发的一侧。　　2.吸气、抬双臂，呼气、双手握住沙发边缘。　　3.抬头，眼睛向上看，感受脊柱拉伸。　　功效：伸展整个背部，从而恢复精力让自己充满朝气；另外，腹部脏器受到挤压，可以有效改善消化功能。　　●眼镜蛇式　　步骤：　　1.俯卧在沙发上，双脚可以搭在沙发的一边。　　2.双手放在双肩下，吸气，缓缓抬起上身。　　3.呼气，抬头，颈部放松，保持平缓的呼吸。　　功效：有助于治疗各种背疼，舒缓、消除背部的僵硬和紧张。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　●蜥蜴式　　步骤：　　1.跪坐在沙发上，双膝并拢。　　2.双臂向前滑动，弯曲手肘，双手握住对侧的肘关节。　　3.呼气，尽量将胸部贴向沙发，臀部翘起，背部下推。　　4.呼吸平缓，保持15秒。　　功效：缓解身体疲劳，去除肩部多余的脂肪。　　●脊柱扭动式　　步骤：　　1.臀部坐在沙发上，双手扶住沙发的一侧。　　2.眼睛平视前方，呼气，同时将身体转向沙发的一侧。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　3.保持均匀的呼吸。　　功效：放松各节脊柱，使背部肌肉更加富有弹性，同时去除腰腹部的多余脂肪。　　女人们在美体时总是忽略她们的肩膀，而肩膀恰恰是上半部身体苗条的重要组成部分。每隔一天做以下动作，一周做三次，练就你的性感双肩。　　冬天到了，想学一套简单的运动燃烧体内累积的宿年脂肪、创造修长紧实的完美身材吗？张淳淳老师结合了有氧、瑜珈与普拉提的三效合一运动，希望藉由新方法，帮助大家成为新品种的美人！　　瑜珈的运动经由玛丹娜的提倡以及全球时尚及名人们的推崇而得到全世界淑女及少女的喜爱，这次淳淳老师要吧全世界最in的瑜珈板带给喜爱瑜珈运动的美女们，相信求心求变，尝新尝鲜的少女们对于新的运动，结合e世代的流行线调解受度是最高的，淳淳老师现在就将全球最热们瑜珈板运动跟所有的美女们分享！　　瑜珈板怎么用？ 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　运动的时候瑜珈斜板可以帮助你支撑身体、增加伸展或是活动角度、增加难度...等。　　1、瑜珈板可依照个人运动需要调整高度，共有六种不同高度。　　2、收起来的瑜伽板并不占空间，很容易收纳。　　美胸　　1、臀部坐在脚掌心上，背部及后脑舒适的靠在瑜珈板的弧形板面上，双手手心向膝盖，手臂伸直放在胸前上方的位子，双眼看着两手之间的空隙中心处。　　2、双眼看着天花板手臂缓缓的往头顶处延伸手心朝着天花板收小腹，停在这个位子做三次深呼吸。　　美臀防垂　　1、将上半身及手臂平贴于瑜珈垫上，双眼看着天花板，膝盖弯曲平贴于瑜珈板上。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　2、用臀部及腹部的力量将臀部抬离地面，双眼看着膝盖之间两脚掌张开约两个拳头的距离臀腔尽量夹紧往上抬，定在这个位子，约8次呼吸吐气的时间方是臀部下垂的最佳时段。　　1、坐在瑜珈板上，左右手掌心轻抓瑜珈板外侧，脚掌贴地双腿并拢，眼睛看着斜前方的地面。　　2、身体缓缓向下躺，一直到背部靠在瑜珈板上，后脑接触地面双脚与双手手心放于瑜珈板下，大拇指轻抓瑜珈板上方，双眼看着天花板。　　3、膝盖弯曲双脚完全并拢，用腹部和腿部的力量，让膝盖慢慢靠近胸部，此时双眼看着天花板。　　4、膝盖慢慢伸直，脚尖往下压，双眼看两腿大拇指中间的中心处。　　5、将左脚膝盖弯曲，左脚尖往下施力下压，右大腿由垂直的姿势往头顶的方向移动。　　6、将两腿的距离拉大运动量，增强右膝盖及左膝盖多弯曲右膝盖尽量靠进右胸部，左脚脚尖与地面保持约2个拳头的距离，双眼看着右腿膝盖，双手轻握住膝盖瑜珈板的两侧。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　7、双脚并拢伸直。　　8、腹部、腰椎及臀部一起施力，将脚尖轻碰头顶前方的地面，双手手掌平贴于地面，手心向下维持身体的稳定度，双眼看着腹部。　　雕小腿　　1、臀部到背部的上半身躺在瑜珈板上，肩部及头部轻放在瑜珈垫上，双手自然张开手心向下平贴于地面上，维持身体的平衡及稳定，腿部弯曲脚张开平贴于地面。　　2、利用腹部的力量将腿部伸直，慢慢往空中抬，脚尖微微往下压，双眼看着脚拇指中心。　　3、双脚做分腿的运动，右腿往额头的下放，左脚则往反方向放，双手手指心稳住地面保持身体的平衡。　　4、靠近头部的右腿膝盖弯曲，靠近地面的左腿伸直，双脚脚尖往下压，右脚大腿前方尽量靠近身体，停在这个位置做3次深呼吸 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　美腿的核心是调整和保持好腿的形态，重点是获得肌体好的质感，不可忽视的是维护和提升腿部皮肤的触觉和美感。这里，小编专门为你请来资深美腿教练，特别开设了秋季100分美腿训练营，从里到外，从吃到用教你美腿的有效秘法：　　修饰小腿——半脚尖式　　教练示范：　　特色功效：肿胖的萝卜腿，要想瘦下来难度很高。半脚尖式是制服它的有效动作，不仅修饰小腿曲线，刺激下半身血液循环，还可以预防腿肚抽筋，还能改善腿部胀气，降低腿部静脉栓塞发生的机率。　　1、双腿打开与髋部同宽，肩膀放松打开，双手自然垂直在身体两侧。　　2、双脚脚后跟相对，脚尖抬起，双膝向两边尽量打开，吸气身体立直，双手食指与大拇指相扣。自然呼吸3——5秒。　　3、吸气，左手抬起，放于胸前，呼气，放松，再次吸气，右手抬起放置头顶，感觉脚尖有很强的受力感。这组练习能够锻炼我们脚尖与脚踝的柔韧性。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　教练提示：通过脚后跟相对并半蹲的动作，使小腿充分受力，所以要反复练习，直到小腿有酸酸痛痛的感觉才有效哦！　　修长腿部线条——战士式　　1、右膝，左膝跪地，身体立直。双手胸前合掌。目视前方，保持自然呼吸。　　2、吸气，左膝抬起，并伸直。双手合掌向前推出。呼气，使大腿尽量与地面保持平行。　　3、双手扶地，右手放在右脚内侧，吸气，左手向上打开，与地面垂直，眼睛看着左手指尖，保持数秒。　　教练提示：初学者不必勉强自己，只要感受得到腿筋得到伸展即可。每天可练习5次，每次完成式停留约5秒钟，要注意做动作2与动作3后，着地的膝盖不要弯曲。　　重点瘦大腿——新月式　　教练示范： 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　特色功效：极佳的后弯运动，能让臀、腿充分伸展。这一连串的优美姿势可以增加平衡感及专注力，具有瘦大腿、修长腿线的作用，能够促进血液循环，增进腿部的曲线美。　　1、由金刚坐开始，膝盖用力，撑起臀及腿，右脚向前跨出一大步。脚伸长，脚趾向后，小腿及膝盖平放地上。　　2、两手合掌放在胸前，停止不动，训练你的身心平衡力。准备进行新月式。眼睛向前平视，右膝弯曲，小腿与地面垂直，两手合掌置于胸前，抬头挺胸，背挺直，大腿有被抬起的感觉。　　3、手臂在后背合掌慢慢抬起，身体跟着后弯，手臂伸直，头向后仰；提臀向前伸展，膝盖在脚趾正上方，右脚平放在地上，脚背贴地。　　教练提示：要注意的是合掌姿势不变，腰部和胯部维持此姿势不动，膝盖不能超过脚尖，等累了再换边练习。　　塑绳瑜伽没有一般的瑜伽体式要求那么高，非常适合初学者，但是它对于美体瘦身来说却是非常有效的，那么就跟我们一起来学习一下塑绳瑜伽吧。 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　塑绳瑜伽由有“瑜伽活博士”之称的B.K.S.lyengar始创，他一九一八年生于印度，一生致力推广瑜伽，并将之发展成新式的塑绳瑜伽，取其英文名字为IyengarYoga。这种特别强调手脚、脊椎骨及盆骨与不同动作配合的瑜伽，主要借助绳子完成各项动作，松弛筋肌的同时亦锻炼身体的柔韧性，达至完美瘦身效果。　　绳子固定于后腰位置，先将双手放于身后紧扣伸直，左脚提起、左膝屈曲，踏于专用墙上，右脚踮地，脚踝提起，身体保持挺直。　　双手放回前方交叉紧握绳子，身体保持挺直并慢慢吸气，然后慢慢呼气，身体同时靠后，双脚伸直。　　这套背肌伸展动作，有助平衡背部肌肉、纾缓女性经期不适，更可有效锻炼后腰肌肉，收细纤腰。此套动作可重复进行一至两次，每次维持约十五秒。　　大腿脂肪积聚会导致下身水肿，故想消灭大腿脂肪，就要由排毒开始做起。而提腿伸展动作，不但可有效纾缓腿部关节的酸痛不适，又可协助运动肌肉，排毒同时去水肿，让双腿回复纤美。左右脚动作可分别重复进行一至两次，每次维持约十五秒　　美腿秘技一：每天抬腿30分钟，“萝卜”不见了 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！　　方法：平躺，双脚垂直靠墙举直，腿紧贴墙，至少抬腿30分钟，理想状态是腿麻后才放下。　　美腿有秘技　　美腿秘技二：洗澡时以冷热水交替冲腿，促进血液循环　　方法：洗澡时，先以冷水由下而上冲腿60秒钟，再以热水由下而上冲腿。重复这个动作5次。　　美腿秘技三：热水泡脚，杜绝双腿老化　　方法：将热水注入深及膝盖的小水桶，水温以脚可忍受的热度为极限，每天至少泡10分钟，让额头微微出汗。　　美腿秘技四：简单美腿运动，效果看得见　　瑜伽美腿法　　运动一：大腿使劲夹紧折叠好的毛巾，这能有效消除大腿内侧脂肪。　　运动二：双腿平举(脚下不可垫东西)，脚尖往上翘再打直，左右各16次。　　美腿秘技五：去角质、擦乳液，防止粗后跟　　方法：平日勤劳去角质、擦乳液，绝对能有效消除脱皮现象。如果龟裂情况严重，擦完乳液后穿上袜子睡觉，效果会更好.***月月瘦专业减肥网小编给力提示*** 百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！如果您有减肥方面的疑问，可以在线咨询我们的瘦身顾问，也可直接在留言板（点此进入免费咨询）互动留言。或直接访问月月瘦官方主站：http://www.yueyueshou.com内部资料，请勿外传！9JWKffwvG#tYM*Jg&6a*CZ7H$dq8KqqfHVZFedswSyXTy#&QA9wkxFyeQ^!djs#XuyUP2kNXpRWXmA&UE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmUE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z8vG#tYM*Jg&6a*CZ7H$dq8KqqfHVZFedswSyXTy#&QA9wkxFyeQ^!djs#XuyUP2kNXpRWXmA&UE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^G89AmUE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z8vG#tYM*Jg&6a*CZ7H$dq8KqqfHVZFedswSyXTy#&QA9wkxFyeQ^!djs#XuyUP2kNXpRWXmA&UE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmUE9aQ@Gn8xp$R#͑Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNuGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz84!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNuGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&M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百科全说、女刊等力荐最实用的减肥文摘:月月瘦减肥网www.yueyueshou.com肥友交流QQ群号:122399132因为彼此分享,所以苦乐同伴，减肥在路上！E%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz84!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNuGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^GjqvadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz84!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%MadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*adNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5ux^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmYWv*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz849Gx^Gjqv^$U*3tnGK8!z89AmYWpazadNu##KN&MuWFA5uxY7JnD6YWRrWwc^vR9CpbK!zn%Mz84!z89Amv^$UE9wEwZ#Qc@UE%&qYp@Eh5pDx2zVkum&gTXRm6X4NGpP$vSTT#&ksv*3tnGK8!z89AmY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