Nisfit
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Flat Abs for Summer Workout

Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season!
Reverse Crunch:
Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest.
Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes.
Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth.
Repeat this as many times as you can in 60 seconds.
Forearm Plank:
Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air.
Hold in this position for 60 seconds.
Russian Twist:
Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.)
Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor.
Step 3: Now inhale slowly and rotate your torso back to the starting position.
Repeat by rotating torso to the left side.
Bicycle Crunch:
Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor.
Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left.
Continue alternating sides for 60 seconds.
Pilates Sit Up:
Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders.
Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position.
Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition.
Do as many sit-ups as you can in 60 seconds without losing the proper form.
Crab Twist:
Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out.
Step 2: Crunch diagonally, bringing your right knee to your left elbow.
Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
Nisfit
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I'm going to try it out wish me luck.. :)
I follow Cassey Ho, she counts it for me :') I'm evil I know, but she makes you get in the mood and continue on strong. love that women, her YouTube channel is Blogilates for anyone who's interested and she has these moves and she does it along with you, so it's fun <3
one of the few workouts I think I'll actually do
Ugh, it's that time of year already?!
love this one!
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Helping Women Get Lighter, Healthier and Happier Introducing Yoga Burn YogaBurn is a unique home workout course that is designed to help women lose weight, tone their muscles, and improve their flexibility. Specifically designed to be progressive and allow individuals to build up their strength and comfort with each pose naturally, Yoga Burn provides a 12-week system for women to follow. By the end of the program, most individuals notice that they have lost weight, appear more toned, and have greater strength than when they started the program. Join over 1,000,000 people all over the world that have lost weight and transformed their lives with the Yoga Burn challenge!  How Yoga Burn Works Broken down into 3 main phases, you are following the advice of a qualified and experienced trainer, whose main objective is to enlighten women as to the benefits of yoga. One of the main benefits of the Yoga Burn system is that it allows you to start from the beginning and then builds on your knowledge. So, even if you have no experience with yoga you can still get started. You will start with the Foundation Phase, which is suitable even if you have never done yoga in your life. Once you have mastered this phase, you will be able to move on to the Transitional Flow Phase, which will build upon what you have learned. Finally, when you have mastered the second stage you can move on to the third, which is where you will really achieve mastery of the yoga technique. The system builds on each aspect gradually, so you are learning at a pace that suits you. Let’s take a closer look into the different phases and how they work. Buy Yogaburn https://www.yoga-burns.com/
HOÀN THIỆN MÀN NHỰA TẠI NHÀ MÁY RED BULL-BÌNH DƯƠNG
Thi công màn nhựa ngăn lạnh tại cửa ra vào - Giải pháp ngăn thất thoát hơi lạnh, bụi bẩn, phân khu vực làm việc Địa chỉ lắp đặt: Xa lộ Hà Nội, Phường Bình Thắng, Thị Xã Dĩ An, Bình Dương, Việt Nam Thi công bỡi: đội ngũ kỹ thuật Meci Bình Dương Công trình đã được thi công ngày 01/04/2022 và nghiệm thu vào ngày 02/04/2022 https://manremnhua.net/hoan-thien-man-nhua-tai-nha-may-red-bull-binh-duong 1/ Loại màn nhựa nào được chỉ định Với tính chất cửa kho, nhà máy có tần suất ra vào thường xuyên, nên Meci đã tư vấn cho nhà máy Reb Bull sử dụng loại màn nhựa có dạng gân sóng đôi Ưu điểm vượt trội của màn nhựa có gân sóng đôi: - Công dụng chính vẫn là ngăn lạnh, ngăn bụi, ngăn côn trùng, tạp vật vào không gian sản xuất - Tuy nhiên màn này được sản xuất với những đường gân sóng đôi giúp hạn chế ma sát làm giảm độ bền của màn - Giúp màn dễ dàng đóng mở, không bị bám dính Bên cạnh đó, do vị trí lắp đặt là cửa kho, chúng tôi đã chọn màu trắng trong, trong suốt không bị cản trở tầm nhìn có thể quan sát mọi hoạt động trong nhà máy. 2/ Phụ kiện Tại môi trường sản xuất của Red Bull yêu cầu khá khắc khe về vấn đề VSATTP chính vì thế phụ kiện đi kèm cũng phải đảm bảo không không bị ô xi hóa, rỉ sét. Chúng tôi ưu tiên sử dụng phụ kiện thanh treo, bát treo bằng inox SUS 304 để đảm bảo sử dụng được bền chắc hơn. Phụ kiện sử dụng kèm với bộ màn gồm: · Bát treo Inox Sus 304, bản rộng 200mm, dày 1.2mm · Thanh treo Inox sus 304, dày 1.2mm 3/ Hệ màn nhựa nào được sử dụng tại nhà máy Red Bull Hệ màn nhựa cố định được lắp đặt nhanh chóng trong lần này. Đây là hệ màn được sử dụng khá phổ biến hiện nay với: - Hệ màn cấu tạo đơn giản dễ dàng lắp đặt, dễ dàng di chuyển khi cần thiết - Tiết kiệm được chi phí cho nhà máy - Hệ cố định khép kín, ngăn hơi lạnh được tối ưu hơn Ngoài ra Meci còn có các hệ màn nhựa khác 1/ Hệ màn nhựa lùa Đây là hệ màn thường lắp tại các lỗi đi có xe nâng, xe chở hàng thường xuyên qua lại. Hệ sử dụng ray lùa, có thể kéo qua kéo lại, khi không sử dụng. Loại màn cửa này có ưu điểm giúp không bị vướng víu hay làm căng đứt màn khi có xe hoặc vật cồng kềnh qua lại. 2/ Màn nhựa hệ kéo dạt Màn nhựa hệ kéo dạt là dạng tấm màn nhựa khổ lớn, có thể ngăn được tại các khu vực, vị trí có diện tích lớn. Màn vẫn sử dụng bền lâu , công dụng thì tuyệt vời. · Ngăn lạnh tối ưu · Cản bụi, ngăn côn trùng hiệu quả · Tiện lợi, tiết kiệm diện tích không gian · Có khả năng ngăn nước bắn, nước tạt 3/ Vách ngăn nhựa cố định - Ngày nay, vách nhựa pvc được sử dụng để thay thế cho tường thạch cao hoạc vách kính. Với kết cấu gọn nhẹ không chiếm nhiều không gian, tạo không gian thông thoáng. Chất liệu nhựa pvc dẻo dai, độ bền cao tránh được các rủi ro vỡ hay nứt trong quá trình sử dụng hoặc bị va chạm mạnh. - Chi phí lắp đặt không cao, khả năng thay mới thấp, tiết kiệm chi phí doanh nghiệp. >>> Qúy khách có thể tham khảo thêm công trình vách ngăn nhựa pvc thực tế https://mecidoors.com/san-pham/rem-nhua-pvc-ngan-lanh https://youtu.be/UV78Ff-C-a8 https://linktr.ee/mannhuapvc1 https://www.pearltrees.com/mannhuapvc1 https://www.scoop.it/topic/mannhuapvc1 https://www.instapaper.com/u https://www.pinterest.com/pin/898608931872628211 https://twitter.com/NhuapvcM/status/1525448592324165632
The 2-Weeks-to-Flat-Abs Crunch Challenge!
It's been summer for a while now so it is high time that you finally start AND FINISH a fitness challenge. This one is easy - its two weeks, it starts slow and builds up, and you'll have a super-fit core by the end of it. What are you waiting for?! Clip it if you're ready to take the challenge :) The V Crunch Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat. Repeat the crunch motion to complete one rep. Runner's Crunch Start on your back with your elbows resting on the floor at a 90-degree angle. With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running. With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last. Alternate with your other leg to complete one rep. Reverse Crunch Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position. This counts as one rep. Diamond Sit-Up Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead. Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit. Slowly lower back to the starting position. This counts as one rep. Bicycle Crunch Lie flat on the floor with your lower back pressed to the ground.With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows. Switch sides, and do the same motion on the other side to complete one rep End by doing Sphinx pose to stretch out the abs. Come onto your belly with your legs behind you. Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands. Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch. Hold for five breaths and then exhale as you release your belly to the mat.