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|Journalists are seen at the media center for the 31st Association of Southeast Asian Nations (ASEAN) summit and related meetings in Manila Ousmane Dembele World Cup Jersey , the Philippines, Nov. 12, 2017. (XinhuaQin Qing) Photo taken on Nov. 12, 2017 shows the control room of the media center for the 31st Association of Southeast Asian Nations (ASEAN) summit and related meetings in Manila, the Philippines Olivier Giroud World Cup Jersey , Nov. 12, 2017. (XinhuaQin Qing) Security staff work at the entrance of the media center for the 31st Association of Southeast Asian Nations (ASEAN) summit and related meetings in Manila, the Philippines, Nov. 12, 2017. (XinhuaQin Qing) Everybody wants to have a flat stomach and look good during the summer season when minimum clothes are required. Learn five essential exercises that you need to do at least four times a week for a beautiful and toned tummy.
Stomach crunches have always been popular and effective type of abs exercises. To do a crunch you have to lay on the back N'Golo Kante World Cup Jersey , have your feet flat on the floor and ask somebody to hold them. Put your arms behind the head or on your chest, raise your upper body off the floor tightening your abs, hold for about one second and lay down. Inspire while lying down, exhale while lifting up.
You can use some free weight on your chest to make the exercise harder. Also it is recommended to make side lifts to strengthen side abs muscles.
To do a leg lift you have to lay down on the floor with arms at your sides. Lift slightly bent or straight legs up to about 90 degree angle and after a few seconds lower down ensuring you do not touch the ground with your feet, feel how your lower abs muscles work. Inspire while lying legs down Moussa Sissoko World Cup Jersey , exhale while lifting up.
You can hold a free weight between your feet to make the exercise harder. Also you can also do this exercise hanging on the sport wall. Remember to ensure your muscles are loaded through all the exercise.
To do a cross you have to lay down on the floor, put your arms behind the head, raising it together with your shoulders. Lift the right knee to the chest and straight left leg up to about 45 degree angle. Inspire and turn the upper body to the right in order to touch the right knee with the left elbow, hold in this position for three seconds. Repeat the exercise with the other leg.
To do scissors stretch both legs, lift head and shoulders. Then lift the left leg up to about 90 degree angle grabbing your shin with your both hands. Lift the right leg up about 15 centimeters off the floor. Exhale and change the legs.
Body and leg lifts
To do this exercise you have to lay flat on your stomach with legs straight and arms extended above your head. Lift your body up with hands clasped together. Hold this position for as long as you can stand it and lower down.
Repeat all the exercises for twenty times four times a week for a great look and feel.
Also remember that also you have to select stomach exercises you will be really willing to complete and stick with to benefit from it. Bear in mind that your tummy will look tighter and you will look better if you combine exercising with overall weight loss plan as you will not be able to reduce fat only on the one part of your body just by exercising.
BEIJING Lucas Hernandez World Cup Jersey , April 14 (Xinhua) -- More focus will be put on coaches in future doping case investigations as Chinese anti-doping workers seek to update their anti-doping methods.
Wang Xinzhai, an official from China Anti-Doping Agency (CHINADA), told Xinhua Monday that they are going to set up a database that includes information of several thousand coaches in the agency's recent reform.
The information collection is in a very priliminary stage as CHINADA made several changes to comply with the new World Anti-Doping Code, which goes into effect on Jan. 1, 2015.
"The new Code required more efforts on investigation Lucas Digne World Cup Jersey , so we need to make adjustments," said Wang, head of the newly established "legal matter and investigation" office of CHINADA.
"Previous researches indicated that coaches have the most influence in athletes' decision making in terms of doping control," said Wang. "That's why we start with this group."
Wang and his colleagues will be faced with a huge load of work as they sort out information of several thousand provicial and national team coaches from 15 high risk sports.
"We already made evaluations on all the sports and picked 15 high risk ones," he said. The sports will include athletics Laurent Koscielny World Cup Jersey , swimming, cycling, taekwondo, rowing, weightlifting and so on.
"Then there will be the information collection. We need to know their coaching history Kylian Mbappe World Cup Jersey , their athletes and whether they have ever related to any doping cases," Wang said.
"Obviously this is not a task we can handle singlehandedly. We must ask provicial sport bureaus for help," he added.
Even if provicial bureaus do give assistance, as far as Wang concerned, how to ensure all the information accurate and true remains a headache.
"This is kind of a groundbreaking thing. We need to study how to keep the database accurate Hugo Lloris World Cup Jersey ," he added.
Besides new databases, the agency also plans to pump up its investigation force.
Wang revealed that some of his colleagues will attend the training session of the Central Discipline and Inspection Commission of the Communist Party of China, China's discipline watchdog that already brought many officials under investigation in the country's anti-graft campaign.
Wang also hoped professionals from the police force will be interested in joining them.
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