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Aerobic exercise in the gym:
Weightlifting is actually a good way for women to keep fit, which can tighten their skin and lose weight. Your goal is not necessarily to lose weight. In fact, when you start lifting weights, you may gain a little weight first, but don't be afraid, because you are adding muscles, and the weight of muscles exceeds the fat you consume.
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2. Push-ups, hands on the ground, feet on the ground, legs straight, elbows bent, body down, elbows straight, body up. Keep your body straight during the process and don't collapse. ?
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3. Dumbbell practice essentials: Take a bottle of mineral water filled with water in one hand, or a lightweight dumbbell of 1 ~ 3kg, bend your elbows at right angles, lift the mineral water horizontally in front of your body and then put it down, and repeat the action for at least 20 times. The faster the speed, the better the effect.
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4.？ Squat down, stand with your back straight, your feet about shoulder width, and your hands behind your neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest.
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5. abdomen, abdomen, lie flat on the ground, knees bent 90 degrees, feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time, and 20 in a group. ?
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6. Flat plate support, body prone, elbow bent, shoulder elbow vertical, feet and toes on the ground, body off the ground, weight supported by toes and forearms, trunk straight, head and shoulders, hips and ankles kept in the same plane, abdominal muscles and pelvic muscles tightened, eyes turned to the ground, and kept breathing evenly. Each group is 60 seconds, and four groups are trained at a time, and the interval between each group is no more than 20 seconds.
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