1, what should I do to lose weight before going to bed?
1. Lie flat on the floor, bend your knees, slowly lift your hips, and use your hips and the back of your thighs as much as possible.
Effect: It has a good weight loss effect on the back and thighs, and can also lift the buttocks.
2. Kneel on the floor, put your arms against your chin, bend your legs and straighten your waist. Be careful not to shake your shoulders, and move your legs together from side to side and swing.
Effect: the meat on both sides of the waist and thighs can be well tightened.
3. After lying flat, bend your knees, straighten your arms up, lift your shoulders up, and stop lying flat 1 sec. Try to use your waist and abdomen, and don't use your hands too hard!
Effect: I mainly exercise my waist and abdomen, and keep my hands up, so I can get rid of butterfly sleeve!
4. Lie on the floor and straighten your waist, grab the foot in the opposite direction with one hand, let the foot root touch the hip, and then slowly put it down and change legs to continue. Do it in turn by exchanging legs.
Effect: It is mainly used to lift buttocks and the back of thighs, and also has a certain effect on arms.
5. Kneel on the floor, cross your arms and move forward together, straighten one leg up and down (be sure to straighten it as much as possible), control the speed, slowly put it down, then change the other leg and do the same action in turn.
Effect: It has a good effect on the whole thigh and back.
2. What should I do to lose weight by burning fat?
1, stretching and tumbling
The first action of weight-loss exercise in bed is stretching and tumbling, which means that you should use this time to stretch your whole body without getting up first when you open your eyes in the morning. The specific weight loss action is very simple, that is, straighten your hands and feet, try your best to reach your limit, and keep your muscles tight. You can exercise the muscles of arms and legs by rolling hard on the bed, so as to achieve the effect of losing weight and shaping.
2, bending thin abdomen
The second action of weight-loss exercise in bed is to bend over and thin the abdomen. The specific weight-loss action is to retract the hands and legs, bend them to the waist and abdomen, and wrap the legs with both hands in a spherical shape and roll around. In this way, weight-loss exercise can exercise the waist and abdomen, stretch the back muscles, and exercise the arms and thighs at the same time, which can not only achieve the effect of partial weight loss, but also promote gastrointestinal movement and achieve the effect of rapid detoxification.
3. Lift your legs and arms
After the above two weight-loss actions are finished, I hope everyone can stick to it for a while and achieve the effect of losing weight.
3. What should I pay attention to when doing weight-loss exercises?
1, choose the right way to do aerobics and choose the right way to lose weight. Everyone's physical condition is different We should pay attention to choosing the right way to do aerobics. Some weight-loss exercises are very active, and a whole set may take more than 30 minutes to finish, and these weight-loss exercises are more suitable for people who exercise for a long time; For those dieters who usually don't do much exercise, they should choose some exercise that is appropriate and does not exceed 25 minutes, because the variety selection of weight loss exercise should be different for different purposes. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose. Therefore, we must choose a set of slimming exercises that meet our own requirements according to our own characteristics.
2. Wear appropriate clothes for aerobics. Some people may think that the matching of clothes is not important when dancing slimming exercises. What matters is the amount of exercise. In fact, this idea is unacceptable. You should know that suitable clothes play a vital role for a person doing weight-loss exercises. Only by wearing comfortable clothes can you not be bound by clothes during exercise, and you can better complete a whole set of movements with the best strength and truly achieve the goal of losing weight. This is called getting twice the result with half the effort. Therefore, it is very important to wear appropriate clothes and do slimming exercises. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound.
3. Choose the right music rhythm. There are many kinds of aerobics. We can not only lose weight through it, but also have great fun from it. Generally speaking, we are exposed to aerobics, step exercise, boxing, jazz and yoga. And we can choose according to our own preferences. Aerobics to lose weight is accompanied by a regular and continuous rhythm. Beginners should choose music with moderate rhythm, because it is easier to enhance the coordination of the body and get satisfaction and pleasure. If we choose music with a strong sense of rhythm from the beginning, we are likely to feel depressed because we can't keep up with the pace of action. Even if we can keep up with every movement, it will easily lead to problems such as overload exercise and muscle strain. When the body is too tired, the metabolism will slow down, which is not conducive to losing weight.
4, don't be too eager to speed up Many MMs will have such a one-sided idea, that is, many MMs will find that when you speed up the jumping weight loss exercise, you will feel particularly tired. At this time, some mm will feel that the weight loss effect achieved in this way will be better, so they will unconsciously speed up the jumping weight loss exercise. In fact, this idea is wrong, because our weight loss exercise mainly belongs to aerobic exercise. When you accelerate excessively, you may even jump into the category of anaerobic exercise. In this way, not only can you not lose weight, but you will also cause physical harm. Beginners can slow down the pace of exercise to reduce the intensity of exercise, and gradually speed up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed 100 beats/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.
5. Grasp the time of jumping practice. Pay attention to the control of time when jumping weight-loss exercises. It's not that the longer the jump, the better the effect. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight. Exercise two hours after meals. Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise. It is not advisable to exercise on an empty stomach. If you exercise on an empty stomach for a long time, it will lead to a sharp drop in weight, impaired organ function, disease and health.