The practice of weight-loss exercises reduces the belly and legs 1, and stretches tendons to relieve the back of legs.
Step 1: Sitting posture, with the right foot straight, the toes hooked, the left knee bent, the sole of the foot flat on the inner side of the right thigh, the spine extended upward, and the hands supported to maintain balance.
Step 2: Exhale, tuck in the abdomen, bend the upper body forward, try to let your hands touch the soles of your feet, sit your hips well, and extend your spine to the top of your head. After 15 to 20 seconds, switch sides and do 1 time each.
2. Breathe with cotton.
Step 1: Stand with your feet abduction, toes abduction about 45 degrees, knees slightly squatting, hands flat on your chest, imagine holding a soft cotton ball in your hand, and take a deep breath to prepare.
Step 2: Push your hands flat to the right, bend your right knee and straighten your left foot. Pay attention to the horizontal movement of the buttocks to the right side with the movement of the thighs, instead of twisting and breathing deeply with the movement.
Step 3: Breathe deeply, push your hands horizontally to the left, bend your left knee, straighten your right foot, and move your hips to the left with the movement level of your thighs. Repeat actions 2 to 3 for about 20 times to adjust the disordered breathing and mood just after work.
Step 3 lift your legs and tuck in your abdomen
Step 1: spread your feet naturally, bend your knees and lie on your back, pay attention to chin adduction, and keep your waist as close to the ground as possible.
Step 2: inhale deeply and tighten the lower abdomen, and retract your feet in the direction of your stomach. According to personal softness, clamp the calf between your knees, keep your shoulders and hips off the ground, and keep your chin adducted.
Step 3: Exhale, push your hands to the top of your head, straighten your legs and knees up 45 degrees, and stick your waist to the ground. After exhaling, inhale deeply and return to action 2. Repeat actions 2 to 3 for about 10 to 15 times, rest for 30 seconds, and repeat 3 groups.
Aerobic weight loss exercise Aerobic exercise 1. Various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Aerobic exercise II. Bicycle exercise
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Aerobic exercise 3. Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Pay attention to the time 1 and the time for jumping practice.
Pay attention to the control of time when doing slimming exercise, not 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 decline in weight, impaired organ function, and cause diseases and health problems.
2. Choose the aerobics that suits you. Choose fitness and slimming exercise. Everyone's physical condition is different You should pay attention to choosing the way that suits you when doing weight-loss exercises. 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.
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