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Old 08-15-2011, 02:03 AM   #1
rwymk7607
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Default “两分钟”的时间!也可以进行健身

早晨本来时把枕头垫在背后,两手向后伸直并伸展身体;做仰卧起坐3次;把枕头垫在背后,收腹使脚尖越过头部 和床面接触;手抱头,两膝弯曲并拢,轮流倒向左右侧,并使膝盖接触到床面,但两手时不动仍紧贴 床面。

穿衣服时,两手在背后相握,伸直手时的同时挺胸;上半身自然下垂,两手左右摆,同时腰部向左右扭转;两手抱 头将头部下压,同时吐气,加湿器,抬头时吸气。

穿好裤子做快速深蹲,两脚开立,与肩同宽,下蹲和起立时挺胸直腰,两手平举,两腿均匀用力,蹲要蹲到底,起 要起得快。开始时轻跳几次,然后可换为原地连续轻跳,光波炉团购,这样,既增强了腿部力量,同时还锻炼了心脏,提高心肺功能,光波炉的危害应注意几点

起床后做10次俯卧撑,100次原地踏步高抬腿。甚至贴墙做倒立,这样既可增强上肢力量,还能促进血液循环 。

跳绳是一项简便的活动方法,常备一根绳子在身边,可以随时锻炼,跳绳可用单脚、双脚、两脚轮流跳,速度因人 宜。跳时,应用鼻吸气,口呼气。

洗脸刷牙时可以做顶部及上体的回转运动,体侧运动,双手向下尽力远景地的屈伸运动,不断蹲下再站起的膝关节 屈伸运动,以上仅举几个例子,说明只要有心,两分钟健身时间总是找得到的。更何况许多运动是可以“随意”进 行的。比如打电话,写字、打字时,可以顺便作腿部锻炼;平时走路或上楼梯,可有意识地伸直臂。挺起胸,收紧 臀部,保持胸部和腰部的曲线;工间休息时,可坐在椅子上作臀部锻炼,背挺直稍离开椅背,两臂后伸于椅背的上 方,然后抬起放下手臂,这可以锻炼臂部又可扩展胸部,拾取掉在地上的东西时,不要弯腰,而是膝屈曲,蹲下身 体,由此刺激脚脖和小腿肚处的肌肉。甚至如厕时做“叩齿运动”,洗脚时做“旋眼运动”,刷牙时做“提肛运动 ”等,盟特新奇特加盟,都是极可取的健身方法。
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Old 08-15-2011, 02:23 AM   #2
airjorda4lc
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Angry Blazer good!

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Old 08-15-2011, 02:25 AM   #3
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She had painful cramps, PMS symptoms like mood swings, anxiety, and the resulting disruption they caused in her life.This story is also about the various treatments she tried and how she discovered a new birth control pill called Lybrel that suspends menstrual periods indefinitely.(Women readers: Cheryl's story might seem familiar if you have ever suffered from severe PMS or cramps and wished there was a way to get rid of them. Men: pass this article on to the women in your life – girlfriend, wife, daughters – they all need to know.)Cheryl's StoryFrom the day of her first menstrual period at age 13, Cheryl experienced debilitating cramps with every monthly cycle. The first 3 or 4 days of her period would see her doubled over in bed, unable to sleep, eat or even move. She stopped swimming, quit the gymnastics team and started getting poorer grades because she missed so many classes.Her family doctor prescribed Midol. When that didn't work, the strongest medication he could offer was ibuprofen / Advil. But the sheer amount of the drug Cheryl had to take just to control her pain eventually began irritating her gastro-intestinal system. Her mother feared she would get an ulcer, but there didn't seem to be any other choice.By 17, Cheryl was dating and had met a wonderful guy that her family and friends all loved. Imagine the luck... her first serious boyfriend and it looked like he was a keeper! Cheryl had never been so happy.She went on the birth control pill and was hoping some of the positive side effects she'd been told about, like less painful cramps, would result. But the cramps arrived on schedule with her periods. And her emotions went on a wild roller coaster ride that she didn't understand.Naming The Culprit: PMSCheryl's moods were unpredictable: one day up, the next down. One moment happy, the next in tears. Her boyfriend was patient but after a few years, the relationship broke down because of her unexplained mood swings. Cheryl was destroyed.When she was in her 20s, Cheryl learned about PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder, a more severe form of PMS). She learned that hormonal changes before a woman's period can lead to mood instability, which explained her crazy emotional swings. At least now she knew that PMS was the culprit that had wreaked havoc with her life ever since puberty.Then her friend's older sister told her about Depo Provera."It's incredible, Cher... one injection every 3 months and you get not only birth control just as good as the pill but most girls' periods stop completely. I haven't had one in 18 months," she raved. "And without a period, you don't get PMS!"So Cheryl went back to the doctor and got her first Depo shot. As her periods stopped, so did the cramps and her emotional ups and downs. She was elated. Until she started gaining weight. And started feeling depressed for no reason.After two years on Depo Provera, she was diagnosed with depression, possibly triggered or aggravated by the Depo (a fairly common side effect). She stopped the injections and returned to her painful, unhappy periods.And that's when the nurse at the Women's Clinic dropped a bombshell on her."Cheryl", the nurse said, "your cramps and PMS are so severe, they seem to be controlling your life. Did you know that women like you don't have to go through this every month? That there's a way to limit the number of periods you have... or you can stop them completely, without Depo Provera injections?" Cheryl was floored. "No! Tell me more!"The nurse told her about Lybrel, a new type of birth control pill. Lybrel actually stops women's menstrual periods completely. It's especially helpful for women like Cheryl whose PMS is severe and whose menstrual periods are painful, irregular or difficult. Plus the nurse said Lybrel works just as well as traditional birth control pills to prevent pregnancy.How Lybrel WorksLybrel contains the hormones ethinyl estradiol and levonorgestrel, common ingredients in other birth control pills. Only instead of taking 21 pills and stopping for 7 days to have a period, as you would with regular birth control pills, you take Lybrel every day without a break, meaning most women don't get a period at all or just experience minor spotting or breakthrough bleeding."But if it's just a glorified birth control pill, how come nobody told me about it before?" Cheryl asked. "I've been suffering for 20 years and now I find out it's as simple as tweaking my hormone levels???"In fact, women in the know have been controlling or ending their menstrual periods with birth control pills for many years. Doctors who are familiar with the method have been advising them on how to do it.But there is still a misconception in some circles that having a period each month is necessary, and that skipping your period is somehow wrong or unhealthy.The nurse gave Cheryl three different contraceptive options as treatment for her PMS, cramps, and unpleasant menstrual periods:Yasmin: (aka Yaz) Yasmin is a 21-day on, 7-day off birth control pill. It's the first birth control pill approved to treat the physical and emotional symptoms of PMDD. Yasmin, in most women, results in shorter, lighter periods (3 days or less), reduced cramps and a more regular cycle -- great advantages for women like Cheryl who suffer from heavy, painful menstrual periods.Lybrel: The newest birth control pill on the market (approved by the FDA in May 2007), Lybrel is also the first birth control pill meant for continuous use, although other birth control pills have been prescribed off-label to be used this way. 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