20 ways of Best Upper Body Workout

And yes, it is easier if we refer to video. So I have found this. 20 ways of Best Upper Body Workout. Hope it really helps ;)

Flat Belly

最近都很想瘦下来.
其实 不是瘦，而是 想要有个 flat belly.
这是我真真的烦恼！
好啦，我下定决心 一定要练出来！

可是，每次看了都会忘了要做几多次，做得对不对.
所以这一次....update 在这，忘了可以看会 :D

First : Plank



Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward. 

Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Remember must breath in and breath out continuously. Do 3 reps.


Second : Side Plank

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.

Third : Scale Pose

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. 

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.

没话可说了，

毕竟过了那么久

一切只能收在心里

原来

收起自己的秘密 还辛苦过 别人的秘密.

别再和我提起之前的事了

是

我在  

逃避？

还是

不想解决？

........................................................

越来越学会藏起

自己的心情

自己的心痛

自己的笨

自己的傻

自己的一切.........吧？

................................................

你说

照片不代表什么

是吗？确定？

你自己想吧.

我只能说

你一直以来 

    都在赖

不清楚自己做的

*是否  对 还是  错

*是否  应该  还是  不应该

*是否   过分   还是  不会

连你自己都搞不懂.

那我

为什么

还

说那么多呢？

..............................

现在的我

只是希望

快快找到工.

其他的，

不想去想那么多了

越来越模糊了

越来越陌生了

这是个好的暗号吗？

是吗？

想你的夜 MV

他
让我又不停的听回这一首个 :)

Stress causing me :

I can't sleep well every day.

I can't eat well every day.

My heartbeat getting faster.

This feeling just so sux.

And I wonder how long it takes to end all of these? 

I know this is what we have to go thru, 

But... This is torturing me to the max.

Well, I started feel numb with the pain inside my heart - 

Coz I knw, I have to get used with it.

Coz I knw, one day it will disappear. 

Coz I knw, this is the result that I deserved for not doing in the right way.

Two days passed, and it still keeps on repeating in my head. Repeat and pain... Again and again.

I feel I'm just like a foolish, yes yes yes, laughing at my ownself - what's the point torturing ownself? Who cares? Who knows? =(

I keep all up, and tighten up the alarm, reminding ownself - never ever trust/put hope on it anymore. Some thing will nvr change forever, even how long the time has passed. This is fact! 

Never ever get serious in everything 

- playing with fire is better than playing serious.. coz if u r serious, u r loser. I don't wish to lose in ur hand, never again =)

TMD

你到底怎么啦？！！

难道真的·关你的事吗？！！

你不爽些什么！！

你伤心些什么！！

你痛什么！！

你是有病吗？！！

请你，请你的手别那么多！！

Yes, I'm going be alright