In fact, your height and weight are still relatively standard. The question is how much is fat and muscle.
1 q: let's talk about the abdomen first. Lying there can feel six-pack abdominal muscles, but standing up is like being pregnant. My stomach is covered with a thick layer of fat, and there is a lot in it, but my small belly is more and thicker than my stomach, and it is also at the waist.
A: Everyone has abdominal muscles, which are blocked by the fat on our stomachs. The best way to eliminate fat is aerobic exercise. My two classic aerobic exercises to reduce fat and exercise core muscles to some extent are running and skipping. Run for more than 30 minutes (the speed on the treadmill should be 8- 10), and jump rope can be done in groups, each group 150-200. About 4-5 groups will do, but do your best. These two can be done alternately.
You can also do sit-ups three or four times a week. It is best to practice every other day. Manual practice for 200 times is not effective. It is recommended that you carry out weight-bearing exercises, each time 12- 15 times. Do five groups at a time.
According to my own personal experience, I think riding a bike on the bed, lifting my right leg and lifting my left side to the right side, can cycle left and right, and it works well every day.
2. Q: Let's talk about breasts. I used to be very satisfied with my chest muscles, but I was busy for a while. It hasn't moved for over a year. The pectoral muscles are slightly deformed and softened.
Answer: Actually, the chest is the most important part (chest, back, legs, I personally think). You can use two chairs at home to lift your arms (exercise your chest muscles and chest muscles)-20 groups, 4 groups in a row, with a rest between each group 1 min for 40 seconds.
Put your feet on the table or bed, and do push-ups with your hands (exercise pectoralis major and upper pectoralis major)-25 groups, 4 groups in a row, with a rest of 2 minutes between each group. When doing push-ups, you can put your hands on the chair and keep your upper body at a certain distance from the ground. When you sink, try to expand your pectoralis major to fully expand it. Get up quickly when you get up, so that the pectoralis major muscles contract and congestion.
If there are dumbbells at home, lie in bed and do flying birds (exercise pectoralis major)-50 groups, 4 groups in a row, with a rest between each group 1 minute. As long as the action is standardized, it is equally effective.
3. Q: Arm, the same big arm muscles are obviously not as good as before, and my small arm has always been average.
Answer: I will provide you with two methods I know!
(1) Hand-lifting method
Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees. Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.
(b) Knee push-ups
Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down. Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.
Exercise cycle: there are two groups of * * * every other day, and each group repeats 10~20 times for a period, and each group needs to repeat the operation for 2~3 cycles.
4. Q: Finally, talk about my ass. I have a lot of meat on my ass, and I want to practice it.
A: Since you are at home and have no equipment, I can only tell you one I found myself. I don't know if it's professional, but I think it's very effective.
(1) Climb the stairs:
This method is simple and economical. Climbing stairs has many advantages and can consume calories. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
(2) Push the wall:
Legs together, hands against the wall, legs straight, hips extended outward 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
(3) Standing squat:
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
I have told you everything I know, but there is still one thing that needs your attention, and that is diet. Diet, less oil and more fruits, no carbonic acid, boiled chicken breast and boiled cauliflower are more suitable for you, and they are very effective and delicious. And don't be hungry, because if you don't eat at one meal or are hungry, your stomach will completely absorb the starch and calories of food at the next meal. The most important thing for you is persistence. I hope my help is useful to you and I wish you success.