Suitable for girls to exercise at home to lose weight, sedentary office workers and student parties need to get exercise, exercise can improve the body's resistance, full state is more conducive to us to actively meet life, aerobic exercise can increase the oxygen content in our brains, suitable for girls to exercise at home to lose weight, so act quickly!

Exercise suitable for girls to lose weight at home 1

run quickly

Running is one of the simplest forms of exercise. Take people, a pair of sneakers, and find an empty place. The best way to lose weight is to keep jogging, and you can burn fat every time you exercise for more than half an hour. If you want to stop running, you should also adopt a decreasing method to avoid "rebound obesity". (You can choose to use a treadmill instead of running outdoors when exercising at home)

rope skipping

Tests show that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope is a full-body exercise with a lot of exercise. It is suggested to do it in groups, so plan it for yourself, for example, 200 jumps at a time and complete it in five groups. Of course, exercise should be gradual and gradually increase the amount of exercise, otherwise you will strain your muscles.

be on foot

At the speed of feeling a little sweaty, you can lose weight by walking 1 0,000 steps a day, 1 month.

Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

If you have enough time to go out, you can choose to walk or take the stairs. )

hula hoop

Turning hula hoop is a full-body exercise, which can achieve the effect of slimming, but only if the exercise time is long enough. Because the strength of hula hoop is actually not strong, only by appropriately extending the exercise time and continuing activities can we reach the stage of aerobic exercise, and only in this way can we consume the fat and excessive calories stored in the body. It usually takes about half a month to see the effect.

sit-up

Sit-ups are local, mainly aimed at the stomach, but the effect is not very fast, and it will take some time to achieve the effect of thin belly. Because the amount of fat in the body needs at least 20 minutes of exercise every day to be burned and consumed. We can set ourselves a goal, such as how much we accomplish every day. If you persist for a long time, you will definitely have an enviable A4 waist.

Platform entry

It belongs to consumptive body shaping. Yes, I was shaking all over in a minute. At this time, it is the most consumed. You can persist if you can persist. Every day is 5- 10 seconds more than the previous day, and the "mermaid line" can be reproduced in one month. It is suggested that the amount of exercise should be kept for 60 seconds in each group, and four groups should be trained at a time, and the interval between groups should not exceed 20 seconds.

push-up

Push-ups are high-intensity exercise for many people and consume a lot. Long-term persistence can achieve the effect of losing weight. High-intensity exercise like this belongs to anaerobic exercise and is more suitable for muscle training.

yoga

Yoga is a kind of flexible exercise, which can not only improve the flexibility of the spine, but also stimulate the nerve and muscle system, tighten the fat in all parts of the body, and make the figure line better, which is very effective in maintaining weight loss and preventing rebound. As far as yoga itself is concerned, the effect of losing weight is minimal. We will use yoga as an auxiliary exercise to lose weight, which will have a shaping effect. Improve body flexibility.

Stay on a diet

Excessive calorie intake is the enemy of losing weight. How many people are so greedy that they can't put on their favorite clothes and lose their face value, which has become a joke of others. In order to be healthy, slim, and regain self-confidence, we must resolutely say no to food.

Suitable for girls to do sports at home to lose weight 2 run in place.

Running to lose weight is very common. You don't want to run outdoors in winter. If you have a treadmill at home, you can run directly with it. If you don't have a treadmill, you can run directly at home and lean your feet to your hips as much as possible, which can not only help stovepipe, but also tighten your hips. Before you start, stand up straight as if you were standing still. After running, try to keep your heels close to your hips. The closer you get, the better the effect. You can imagine hitting your hips with your heels, which will have a better running weight loss effect.

sit-up

Sit-ups are a kind of exercise that we are very familiar with and can be done at home at any time. Lie on the floor, straddle your calf on the chair surface, hold your head with your hands or put it on your sides; Then take a deep breath, exercise the strength of the abdomen, and lift the part above the scapula off the ground. This exercise mainly depends on the strength of the abdomen, which can mainly exercise the abdominal muscles. If you persist, you can also exercise sexy abdominal muscles. In addition, it can stimulate intestinal peristalsis and improve constipation.

Climb stairs indoors

Now most houses have two floors, so if you don't want to go out, you can use your own stairs to exercise stairs, which can also help you lose weight, because when climbing stairs, your body will be under greater pressure and your heart will beat faster, which will effectively help promote blood circulation, burn body fat and help you lose weight.

When climbing the stairs, pay attention to keep your waist straight, swing your arms, lean forward slightly, and focus on your heels; When going down the stairs, in order to prevent the knee joint from being under too much pressure, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee. After going down the stairs, do more exercises such as stretching, squatting, standing up, static semi-squatting, etc., so that the knee joint can be fully exercised to prevent the calf from becoming thicker.

push-up

Push-ups can be practiced by both men and women. Male exercises help to exercise abdominal muscles, while female exercises help to tighten the chest and shape better curves of shoulders, back and hands.

Action essentials: Make sure there is a solid bench, put it on a flat ground, hold the bench tightly with both hands to support the upper body, keep your legs straight, and put your feet together to make the whole body in a straight line, and it is appropriate to make an angle of 30 degrees with the ground. Then you can support the upper body with arm strength, slowly retract and move smoothly, and repeat 50- 100 movements.

Power jump

Strength jumping is a simple exercise that can carve the curve of the lower body, which can be carried out at home at any time. Now the practice is almost over. The most important thing in aerobic exercise is time. Interval training is more important than time, so pay attention to posture during exercise.

Action essentials: stand with your feet apart and shoulder width; Straighten the hind feet; When the front foot bends down and lifts, the back foot jumps up gently; Of course, the legs that are also located at the back should also keep a straight line; Repeat the action. If you feel tired, run in the same place.

Sofa sports

First come to a "Beijing paralysis", take a mat with your legs suspended, then lift your legs and repeat it for 8 times; Then put the mat between your arms, keep the lower body still, and turn the upper body 90 degrees left and right, and repeat it for 8 times; Lift one leg to hang, and the other leg to support the squat. Repeat 8 times.

housework

If you don't like to do rigid fitness exercises, you might as well do more housework at home, not only to lose weight, but also to enjoy your life and make your home cleaner. Like hand washing clothes 1 hour, it can consume about 300 calories; Ironing clothes 1 hour can consume about 150 calories. Planting flowers and trees for 20 minutes can burn 100 calories; Vacuum 1 hour can consume 200 calories; Mopping the floor for 20 minutes can consume 100 calories ..., so hurry up and take advantage of the weekend.

Exercise suitable for girls to lose weight at home 3 1, hula hoop exercise

Turning the hula hoop can not only slim the waist, but also help the bodybuilding of the legs and arms.

Weight reduction: the central force generated by the spring has an exercise effect that is three times heavier than the actual weight. Through the spring massage to the waist and a lot of physical exercise when turning the hula hoop, you can effectively burn body fat and achieve the purpose of fitness while losing weight.

Because hula hoops have certain technical requirements, for beginners, you can use the current "Tingting Yuli Slimming Device", which can be found online by combining hula hoops with magnets, which is relatively more practical and direct.

2. Latin aerobics

People who practice dancing are never too bad, so girls can practice dancing to lose weight. Latin calisthenics is a good choice, which has a prominent effect on reducing waist and abdomen fat, because it has more hip movements. But because this is a kind of dance, it is not recommended for people who have no dance foundation and poor coordination to dance.

3. Raise your legs.

Action posture: the body naturally stands shoulder width, hands are folded, the forearm and the big arm form a 90-degree angle on the chest, knees are raised as much as possible, and then slowly return to the palm position to keep the whole action fast.

4. Fitness ball

Fitness ball originated in Switzerland, and was originally just a rehabilitation medical device. Later, because the fitness ball has a significant effect on improving some muscles (waist, back and pelvis), this sport was gradually widely promoted. Nowadays, fitness ball is not only a physical therapy, but also a fitness exercise. When girls are at home, they can do some targeted weight-loss exercises with fitness balls, which can not only achieve the ideal weight-loss effect, but also won't cost too much effort.