The basic movements of slimming exercises are 1, clavicle and neck curve.
Feet shoulder width apart, facing forward, hands on waist.
Send it out? One? Open your lips, slowly raise your head (stand still for five seconds), lower your head again and face forward.
The right ear seems to touch the right shoulder, slowly tilt the head (stand still for five seconds), and repeat the same on the left side (ten times for one round).
2, back, arm slimming
Keep your feet shoulder-width apart and keep your body straight.
Put your hands back on your hips and cross your hands. Lift your crossed hands up and push them out of your chest (stand still for five seconds). At this time, squeeze your back as far as possible (ten times for one round).
3. Shoulder line and clavicle, inner arm and abdomen
Keep your feet shoulder-width apart and keep your body straight.
Look forward, raise your hand, straighten your fingers forward, and straighten your straightened hand hard to make the muscles inside your arm feel stretched (stand still for five seconds).
When your hands are extended to both sides, you will push your chest outward in a reflex action (twenty times in a round). Be careful not to put your open hands behind your back at this time.
4. The inside and outside of the arm
Keep your feet shoulder-width apart and keep your body straight.
Bend your right hand to your head and put your elbow on your right ear. Now raise your left hand until you catch your right elbow. Push your right elbow to the left with your left hand (stop for five seconds), and repeat in the same way on the other side (five times per round).
5. Waist
Keep your feet shoulder-width apart and keep your body straight.
Turn your right hand back to your left hip, bypass your right abdomen with your left hand from the front, and slowly turn your body to your right waist until you feel sore. At this time, keep your eyes on your hips (stand still for five seconds) and repeat the same method on the other side (ten times in one round).
6. Upper hips, inner thighs, waist, ankles and calves
Stand on the right where there are walls, tables and chairs, etc. Stand up straight and face forward.
Hold the wall gently with your right hand, put your left hand down naturally, and raise your left foot to waist height. At this time, the right foot stands on tiptoe, then puts down the left foot, and at the same time, the right foot returns to the normal standing posture (ten times for one round), and the other side turns back to the left hand to hold the wall, and the same principle is repeated.
4 strokes home weight-loss exercises 1, pillow twist weight-loss exercises
With props: a hard and thick pillow.
Lie flat on the carpet or thin cushion, put the thick pillow under your knees, then fold your calves and pick up the pillow, then lift your legs. Next, hold the pillow and turn it to the left and right respectively. When turning, use the strength of the side waist to drive the legs and pillows to rotate. Be careful not to let the pillow touch the ground. Turn left and right 15 times in a row as a group, and do three groups repeatedly, which can effectively burn the fat on both sides of the waist and the inner thigh.
2, pillow and leg exercise to lose weight
Props: Soft thin pillow.
When watching TV, keep your thighs and calves in a 90-degree sitting position, put the thinnest pillow at home in the middle of your calves, and then slowly lift your calves to the highest position and keep still. Pay attention to straighten your knees and clamp your calves to prevent the pillow from falling off, so that you can burn calf fat effectively if you stay as long as possible. This is the unique skill of Japanese otaku to modify the leg lines.
3, sofa fat burning exercise to lose weight
With the help of objects: sofa
Sit on the sofa in the most relaxed posture, lift your legs and do pedaling for as long as possible, and pay attention to using thigh muscles to drive calf movement. You can also use the flat side of the sofa to burn fat. Just sit sideways on the armrest of the sofa, keep it straight above the waist, bend your knees and press the sole of your left foot on the sofa side, and then swing your right leg up and down 1 min. Alternate your legs and do it 20 times each.
Step 4 stretch against the wall to lose weight
Objects: walls
Stand up straight against the wall with your arms hanging naturally, and then stick your back, shoulder blades, hips and calves to the wall. The key to maintaining this correct posture is to tuck in the abdomen, which can naturally stretch the back muscles at the same time. In addition, you can sit up straight, lean back against the wall, straighten your legs, and then put the back of your head, back, shoulder blades and buttocks on the wall, so that you can naturally straighten your chest and feel the stretching feeling of erector spinae on your back.
Benefits of slimming exercise 0 1 physical beauty
The exercise value of aerobics is first of all form, which is divided into posture and body shape. Posture is our usual behavior. Body shape is the external shape of our body. Nowadays, people like perfect body shape, and moderate aerobics can change our body shape very well.
02 healthy mei
Aerobics has physiological value and is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control. Therefore, in addition to normal healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Relax and relieve stress.
With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Aerobics has a good effect on relieving stress and has many benefits to the body, especially physical and mental health!
Improve the regulatory function of the body.
Increase gastrointestinal peristalsis and its blood circulation, reduce abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids, drowsiness and other complications. Constantly make your heart beat faster, that is, raise your heart rate and exercise your heart, which is why aerobic exercise is called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.
Memory and intelligence
Doing calisthenics regularly is beneficial to sensitive pregnancy such as vision and hearing, improving the comprehensive analysis ability of nervous system, speeding up the conduction speed of nerve fibers, increasing flexibility and improving the memory information of human brain.
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