What are the actions for women to lose weight? Women who are dissatisfied with their weight often exercise actively to lose weight. There are many ways to lose weight. Women who want to lose weight can try to do some simple and effective weight loss actions. Now, I'd like to share with you what women's fitness and weight loss actions are.

What are the actions for women to lose weight? 1. First, triangular.

1, put the ball under your crotch, bend your right leg, and lift your arms horizontally to both sides.

2. Exhale, lean to the right, put your right hand on your right foot, and stretch your left hand upward for 30 seconds.

Efficacy: Exercise spine and lumbar vertebrae, strengthen back strength and adjust pelvic position.

Second, the forward flexion type

1, sitting on the ball, legs straight forward, feet apart, hands naturally supported on the ball.

2. Bend down, touch your toes with your fingers and keep your back straight 1 min.

Efficacy: It can stretch the spine, massage the abdominal and pelvic organs and relax the lower body.

Third, cobra pose.

1, prone on the ground, naturally support the ball with both hands and straighten your legs.

2. Inhale, roll the ball to your body, and at the same time, head guide your upper body to lift up as much as possible, and keep it 1 min.

Efficacy: increase the flexibility and elasticity of the spine, strengthen the strength of the lumbar spine, and reduce the fat on the back and buttocks.

Fourth, the wheel type.

1, sit on the ball and catch it with your hands open.

2. Bend your body backward so that your lower back and lower back stick to the ball, and keep your palms and soles balanced against the ground for 30 seconds.

Efficacy: This action is a bit difficult, and it is very effective for softening the spine and relieving shoulder and neck pain.

Five, knee swing

1, lie on your back, grab the ball with your arms up and bend your knees.

2. Turn your knees to the left, turn your head to the right at the same time, and hold the ball with both hands as much as possible for 30 seconds.

Efficacy: It can massage the internal organs very well, and also has a certain effect on constipation.

What actions do women take to lose weight? 2. Five misunderstandings of women's fitness

First, over-reliance on aerobic exercise

Most women have a very wrong view that aerobic exercise makes people thinner and strength training makes them stronger. In fact, this concept is simply wrong. Girls like those with less fat. In order to lose weight and shape at the same time, you must add more strength training on the basis of aerobic training.

If the proportion of your muscle weight to your body weight increases, your metabolic rate will also increase a lot. This means that even when you sleep, you burn more calories than before.

Suggestion: Change aerobic methods frequently, such as cycling, running, skipping rope, swimming, etc.

Second, the intake of calories is too small.

"If you exercise more and eat less, you will lose weight faster." This sounds reasonable, but this method can only see some effects in a short time, and then it will bring harm to the body. It's like a car needs gasoline to run, and people also need heat to maintain daily exercise.

Many girls will choose diet meals, but a large number of scientific experiments have proved that if you consume less than 800 calories a day, your health will be threatened.

Suggestion: increase exercise on the basis of healthy diet.

Third, keep repeating the same training.

Repeating the same exercise every day will make people feel bored and tired, and soon you will find that your body has stopped changing. Except for endurance muscles such as abdominal muscles and calves, every muscle in the human body needs 72 hours of recovery time after high-intensity strength training. The slogan "don't squat or butt" can't be interpreted as squatting every day, and the butt will come soon.

Suggestion: Don't always train indoors. Outdoor activities can make your body in a better state.

Fourth, you are not hard enough on yourself.

Most people are easy to relax or even give up in the process of pursuing their goals, especially some spoiled girls. Walking into the gym and lifting a small dumbbell weighing 5 kilograms in one fell swoop can't be called training at all. In order to get the desired change in your body, you must put pressure on it. Because high-intensity training can help the body burn more calories and reduce the incidence of cardiovascular diseases.

Suggestion: Buy a wearable heart rate monitoring device to know how fast your body burns calories. Don't trust the testing equipment on the gym treadmill easily, which is usually not allowed.

5. Set unrealistic goals for yourself.

Give yourself quantitative and qualitative goals, and don't want to become a world-class model in a short time.

For example, if you want to lose 5kg a month, you can set it to lose 2 ~ 5 kg a month to strengthen your physique and reduce the proportion of body fat. In this way, you give yourself some benchmarks other than weight to compare. And one thing, women like to compare with successful examples around them, but just because your friend can lose 7 pounds a month doesn't mean you can achieve the same effect, because your previous preparation or your physique is different.

Suggestion: Don't compare with other people's goals, and implement your own plan day by day. If you don't achieve your goal, please don't be discouraged, please continue to do it.