1. Simple and effective weight-loss exercises
First, stretch your legs.
1, stand with your legs together, and pick up a dumbbell with both hands, weighing about 10 kg.
2, abdomen, lift the dumbbell over your head, put your arms behind your head, and put your elbows next to your ears.
3. Lift the dumbbell to the ceiling and extend the right leg.
4. Restore the right leg and do the same with the left leg.
5. Do the left and right legs 8 times each.
Second, leg flexion and stretching.
1. Stand on the elastic belt with your feet shoulder width, palms forward, and hold elastic belt's handle tightly with both hands.
2. Bend your knees slightly, straighten your hands forward, and lean forward at the same time, paying attention to flat back.
3. The gluteus maximus and tendon contract and slowly straighten up. When the center of gravity moves up, the arm bends and the hand is pulled to the chest.
4. Restore and repeat the operation 12 times.
Third, lifting.
1. Take a standing posture, with feet slightly wider than shoulders, and tilt outward by about 45 degrees respectively. Each hand holds 1 dumbbell weighing 5 kg.
2, hands naturally droop, legs squat, so that the thigh is 90 degrees, and the center of gravity remains at the heel.
3. Slowly straighten your legs. When your body is upright, your elbows are up and your palms are up. Lift the dumbbell to your chest.
4. Restore and repeat the operation 12 times.
Fourth, abdominal muscle contraction.
1. Put your hands together and take a prone position. Straighten up and bend your legs slightly.
2. Sit up slowly with your hands crossed on the outside of your left thigh.
3. Resume the action and do the same action to the right.
4. Repeat the action 20 times left and right.
Five, the bridge chest compression
1. Take a prone position, with your feet flat on the ground and your knees slightly bent.
2. Take a dumbbell weighing 10 kg in each hand, palm outward, lift the dumbbell over the chest, and abdomen, so that the thighs, buttocks and upper body are in a straight line.
3. Raise the dumbbell directly with both hands.
4. Put down the dumbbell every time you finish, and relax your hips.
5. Repeat the action 12 times.
Weight loss tips
1. Get enough sleep
It's easy to persist in sleeping, so make sure you get enough sleep every day. Early to bed and early to rise is good for losing weight. The later you go to bed, the easier it is to feel hungry, which will make you unconsciously take in excess calories, and your metabolism will slow down during sleep, which is not conducive to consumption, so eat less at night and go to bed early.
2. Drink tea before and after meals
Drinking tea is good for losing weight. It can effectively moisten the digestive tract and help the intestinal peristalsis. Throughout the year, whenever you lose weight, you should do a good job of defecation. The simplest thing is to drink warm water every morning. However, if you feel that the effect of boiling water is not good enough, you can choose to drink traditional Chinese medicine slimming tea. Studies have shown that drinking three cups of slimming tea every day can make the body burn excess calories on the road. You can lose 5 to 10 kg in January.
3. Reduce 100 calories per meal.
If you consume more calories than you consume, you will naturally get fat, so when you lose weight, you must ensure that you consume less calories than you consume, which is the key to success in losing weight. Every meal will reduce a little calories, only eat seven points full, and enjoy food, which is also helpful to lose weight. Why not?
4. Appropriate fitness exercise
After a 60-minute fitness course, it's really tiring to lose weight by exercising. We still need to reduce calorie intake to achieve the goal of losing weight. However, it is undeniable that exercise is not only beneficial to cardiovascular and cerebrovascular health and mental health, but also the key to keep from rebounding after slimming. As a reward, your muscles will burn a small number of calories. Aerobic exercise about five times a week can make metabolism unimpeded.