Simple indoor weight loss exercise 1 1, morning exercise
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I just get up in the morning, my blood sugar is low, so I need to add some energy before exercise. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1~ 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
In addition, it should be noted that the temperature in the morning is relatively low, which is not suitable for outdoor sports at a very early time; In the morning, due to the influence of blood sugar and temperature, we should pay attention to warm-up to prevent sports injuries, and at the same time, we should pay attention to maintaining a certain intensity, and do moderate-intensity exercise (panting slightly, but still speaking fluently) for more than 30 minutes, in order to achieve better weight loss effect.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.
Simple indoor weight loss exercise 2 1, reverse arm stretching
Objective: To stretch the arm and improve the digestive efficiency.
When sitting in a seat, one arm hangs down, the other arm stands upright, and the arm is pulled in the opposite direction until the back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this.
Exercise intensity: Repeat 8 times.
2. Sit on your knees.
Objective: To relieve leg tension and consume excess insulin.
After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change.
Exercise intensity: repeated 10 times.
3. Half squat
Objective: To relieve waist pressure and promote bile secretion.
With the semi-squat shape of the chair surface "touching but not pressing", keep the muscles of both legs tense, and at the same time hold the waist and eyes with both hands, and lift the whole body to the upper right in front.
Exercise intensity: the whole action can be less than 45 seconds.
4. Stand up and shake hands with you
Objective: To relieve wrist tension and digestive system congestion.
Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency.
Exercise intensity: the whole action does not exceed 30 seconds.
Simple indoor weight loss exercise article 3 1. What methods can help you lose weight after childbirth?
The best way to lose weight after delivery is 1. Waist exercise before pregnancy.
When many women are complaining about why they are obese after childbirth? But neglected the waist exercise before pregnancy. In fact, waist exercise before pregnancy is very important. I usually do 100 sit-ups in the morning and evening, so after a few months, you will find that your abdominal muscles have tightened, and you can also improve your hip muscles and avoid postpartum sagging.
The best way to lose weight after childbirth. 2. Don't overeat in the next month.
In fact, the main reason for being fat is eating too much. I've seen many fat people say they eat less, but they still eat more. A good appetite is the main reason for getting fat. And I found a problem: obese people like sweets and greasy food. These foods have the most calories and are easy to get fat. Especially if you don't pay attention to diet during confinement, it will easily lead to the spread of obesity. Eat more light food, such as pig's trotters, ribs, chickens and ducks.
The best way to lose weight after childbirth 3. Seize the opportunity to lose weight.
Generally, postpartum recovery takes some time, so when to start postpartum weight loss, consult a doctor first. It is very important to get the doctor's permission before you start to lose weight after childbirth. If you breastfeed your baby yourself, experts generally recommend that you consider or customize your postpartum weight loss plan after breastfeeding your newborn baby for 6 to 8 weeks.
Second, simple postpartum weight loss exercise
1. Shopping.
Actually, shopping is a good aerobic exercise. As little as one or two hours, as much as three or four hours, so that continuous walking can increase leg strength and consume excess calories in the body. According to a survey, women walk no less than 7000 steps on average in the process of shopping every week, which will consume about 385 calories. Therefore, it is also a good way to lose weight as long as you keep your wallet tight and go shopping more.
2. Running.
Running may be a way to lose weight that almost everyone has tried, but in fact, few people can stick to it. Long-term running can not only help the body consume excess fat, but also help the limbs to be symmetrical. It is important that people who run regularly have a kind of vigor and vitality from the inside out. Of course, the intensity of this running should be moderate, and the speed must be very slow, depending on your own physique.
Dance.
Dancing is not only a good way to lose weight, but also an elegant form of entertainment. Dancing can burn 300 to 400 calories per hour, and if you dance fast, you will burn more fat. With beautiful music, dancing intently will make people feel tired of sports, so it is easy to stick to it. Regular participation in dance activities can reduce fat accumulation, help shape leg lines, and at the same time allow yourself to enjoy art and relax.
4. Stretching.
Stretching is the key last step of exercise, and it is also an important step to shape the leg shape. Stretching after exercise helps to improve the flexibility of the body, shape a good posture and make the muscles show beautiful lines. Don't complain that your calves are getting thicker after exercising for a while. In fact, this is caused by not stretching in time after exercise.
Third, what should I pay attention to in postpartum slimming diet?
1. Eat regularly, don't overeat and eat on time; Especially for breakfast, don't eat too much at noon and at night, especially at night, just be full at seven or eight.
Don't be picky about food, eat everything, so as to make the nutrition balanced. You can eat more when you meet something you like, but in moderation; If you don't like eating, you won't eat a lot, but you can't help eating. You have to consume enough calories and nutrients to meet your body's needs.
3. Don't eat too fast. When eating, you should chew slowly and control your diet until you are 70% to 80% full, so that you are not prone to obesity.
Don't eat greasy food, eat less sweets and eat more vegetables and fruits. Rich food and sweets are high in calories, fat and sugar. Eating too much or too full can easily lead to obesity. Vegetables and fruits are low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation and help prevent obesity.
Eating snacks often is a bad eating habit. Eating too much high-sugar and high-fat food will cause overnutrition, which will turn into fat, which will lead to obesity. We can replace it with fruits and high-fiber foods and gradually overcome the habit of eating snacks.
No matter how tired you are at night, you should do some exercise after dinner and before going to bed. If you go to sleep directly after a meal, the body will convert excess heat into fat and store it in the body, which will lead to obesity.
Fourth, postpartum weight loss exercises help to lose weight.
Day 1: Take a deep breath on your back (that is, let the diaphragm move up and down) for 5 consecutive times.
The next day: lie on your back, with your arms straight and flat at your sides, at right angles to your torso. Then stretch your arms straight to your chest and high-five. This action is repeated five times alternately. This method can also be used in the first day of practice.
Day 3 to Day 7: Lie on your back, with your head close to your chest, your chin against your chest, and other postures remain motionless. This action is repeated 10 times.
Day 8 to Day 9: Lie on your back with your arms straight and close to your body. Then bend your thighs close to your abdomen and your heels close to your hips. The left and right legs alternate, and each leg repeats 5 times.
Day 10 to day 1 1 day: Lie on your back, straighten your legs, and then bend slowly until your knees are 90 degrees. Tighten your hips and slowly leave the ground. Support your trunk with your shoulders and feet and contract your abdominal muscles.
Day 12: It is completed in two parts. Section 1: Lie on your back, knees at 90 degrees, arms crossed on your chest, and then sit up slowly, in a semi-recumbent position. The number of repetitions of this action depends on the individual's physical strength. Section 2: Sit on your back, with your knees bent 90 degrees and your arms straight, and start sit-ups. Similarly, the number of repetitions depends on your own situation.
Day 13: It is best to urinate before practicing this movement, once in the morning and once in the evening. Knees are kneeling, 45 cm apart. Keep your waist straight and your thighs perpendicular to the ground. Support the upper body with elbows and forearms. Keep it for 2-5 minutes according to your personal situation.
If you are tired of walking and strength training, you can try some other exercise methods, which can also burn calories and enhance muscle strength. Below, I will introduce three effective exercise methods to you, which can not only bring you the exercise effect of fitness, but also bring you the happiness of fitness.
1. Find the fun of fitness from the fitness ball.
In recent years, one of the most popular fitness methods is ball sports. Colorful and oversized plastic balls will make you fall in love at first sight. In fact, sports experts have been fiddling with this plastic fitness ball for several years, and finally it's our turn to fiddle with it. It can be said that the fitness ball is an all-round fitness athlete, which can be used in various fitness activities to improve the balance and coordination ability of the body, enhance muscle strength, improve the flexibility of the body and improve the body shape. Also, the most important thing is to strengthen the strength of the core parts of the body, that is, the strength of the muscles around the waist.
Fitness experts point out that all kinds of fitness exercises using fitness balls are superior to other exercise methods because this fitness equipment is easy to carry. Even when you leave, you can put it down, hide it in your luggage, travel around the world with you, and provide you with fitness services anytime and anywhere. Moreover, the fitness ball is beautiful and lovely, which is very attractive to bodybuilders. As soon as you see it, your interest in fitness will explode immediately.
2. Pilates.
If you want to use a fitness method to achieve the purpose of strengthening muscle strength, improving body flexibility and improving body shape, then look for the answer from Pilates. Pilates, as the latest exercise method, is very popular with some movie stars and professional dancers. They are deeply impressed by this kind of physical and mental exercise and the remarkable effect of fitness. This sport was created by a German named Joseph Pilates in the early 20th century. Pilates was weak and sickly when he was a child. In order to recover his strength, he created this kind of aerobics, but it became popular all over the world carelessly.
The characteristic of this kind of fitness activity is that in the process of exercise, the focus of exercise is always on the core muscles that support physical activities. Many pilates exercises only need a mat to exercise. However, other types of sports also use large pulley block equipment. If you want to learn this kind of sports, you'd better take special courses and be taught by qualified personnel. The learning style of ordinary Pilates is very flexible. You can practice at home with DVD video, or go to the gym to attend Pilates classes.
3. elastic band.
Elastic belt, also known as the resistance belt, uses the weight of his body to generate resistance. The usual practice method is to put elastic belt on one foot (or one arm) to pull or unfold (outward) to challenge elastic belt's resistance.
Simple indoor weight-loss exercise 5 jaw-neck confrontation;
Hold your hands in a fist shape with your elbows on your side. Two fists overlap, hold the jaw hard, press your head down hard, and hold your fist up hard. Hold for a few seconds, then recover and repeat.
Flat head and flat head:
Keep standing or sitting up straight. Turn the head and neck horizontally to the left, try to touch the left shoulder, and then restore; Turn right again and repeat the same action, and so on several times.
Rotate the head and neck:
Sit cross-legged and hold your feet with both hands, keeping your head and neck rotating left and right. A round trip is once, repeated several times.
Bow your head and look up:
You can stand up straight or sit up straight. Try to lower your head, and then try to raise it again. Lift it low once and repeat it several times.
Turn the head and neck forward and backward:
Kneel on the floor, put your hands on the ground, and keep your arms as straight as possible, shoulder-width apart. Rotate the head and neck forward, and then reverse. A sequence is a complete time. Repeat it several times.
Beautiful neck tip:
It must be noted that maintaining the correct posture is the key to practice. Chest out, head up slightly. When doing the action, you should be steady and gentle, and avoid overexertion and excessive amplitude, which may easily cause dizziness. At the same time, the amount of exercise is gradually increasing, so don't rush it.
Simple indoor weight loss exercise Chapter VI Mermaid Action
Lie face down in bed. Hold your upper body with your hands, keep your arms straight, your fingertips forward and your head back. Legs straight up, head against foot, feet close to head. You can also cross your hands on your back and let your upper body leave the bed by abdominal strength.
Bending action
Sit on your knees with your hips on the soles of your feet, then lift your hips and sit on the right side of your feet with your hips on the ground. Keep your upper body straight, your hands straight, your palms together, and your arms attached to your ears. Keep your lower body still, bend your waist, bend your upper body to the left, keep moving for a few seconds, and then return to your original position. Sit on the left side of your feet in another direction and bend your upper body to the right. Repeat several times alternately on both sides.
Reversal action
Lie flat on the ground with your shoulders flat and touch the ground. Bend your left foot, put your right hand on your left knee, tilt your left foot to the right and press down. Put your left hand straight and flat on the ground, and put your palm against the ground. Look at the fingertip of your left hand, stay for a few minutes, then change your feet and repeat the action.
Hip opening action
Lie flat on the ground, knees bent, left foot open to the left, right foot open to the right, knees close to the ground, feet opposite. At this time, the outside of the leg is close to the ground. Lean forward, grab your feet and stay for a few more minutes. Before getting up, you should return your legs to the knees to avoid hurting your spine.
Stretching action
Kneel on the bed first, then put your hands on the bed and stretch out forward, tuck in your abdomen and take a deep breath until your chin and chest are on the bed surface. The back is c-shaped. Keep moving for about 30 seconds. You can also bend your hands and put your forehead on the back of your hand.
Pressing action
Sit with your legs straight, your right foot bent, your sole against the inner thigh of your left foot, and your knees against the ground. Lean forward, hold your left foot with your hands straight, and keep your chest close to your thigh 10- 15 seconds. Repeat 10 times.
Kicking action
Lie flat on the bed, with your back on the ground, bend your knees 90 degrees and lift your legs, and slowly pedal alternately, with your instep stretched straight, about 20-45 times each time. This action needs you to take your time and do it just right.
Simple indoor weight loss exercise Article 7 Regular stretching exercise every day can help you reduce the injury caused by exercise and prevent the hardness and pain of muscles and bones. At the same time, it can improve your flexibility and help you adjust your posture when walking and the coordination of all parts of your body.
Right and wrong of stretching movement
1. Never stretch cold muscles. The best time for stretching is after a walk. If a certain part of the body needs stretching before walking, you should do some warm-up exercises slowly first.
2. Stretch slowly and gently, don't push too hard, and don't make your body feel pain. If you feel pain, you have gone too far. At this time, you should quickly take back the action and return to the action before you do the stretching exercise.
3. Each stretching exercise lasts at least 30 seconds, and then relax. At the beginning, you should calculate the time for yourself and see if it lasts for 30 seconds. If there is a problem in a certain part, stretch it twice. Keep stretching for at least 30 seconds, then relax and start again.
Thigh extension (front thigh)
Put out your right arm. If you feel that your balance is not very good, you can also grab a chair with your right hand. Grasp your left foot with your left hand and slowly lift it to the height of your hips, preferably with your heel against your hips. Keep your left and right knees together. You will feel a stretch in the front of your thigh. Hold this action for 20 ~ 30 seconds, and then do it on the other side.
Leg extension (hind leg)
Take a big step backwards with your left leg. The bigger the step, the better. Put your left foot on the ground. Lean forward, bend your right knee and put your hands on your right thigh. Hold on for 20 ~ 30 seconds, and do it again with the other leg. There is another way to stretch the calf. Stretch your arms forward to shoulder height, put your hands against the wall, and separate your legs back and forth about 1 m.
Tibial extension (front leg)
Stand up straight, with your hands akimbo or akimbo, your right leg stacked on your left leg, and your right big toe touching the ground. The left leg bends slightly, which will drive the right calf to bend together. At this time, you can feel the stretching feeling of the right leg tibia. Hold this action for 20 ~ 30 seconds, and then do it again on the other side.
Hamstring extension (posterior thigh)
Step forward with your left leg, land on your feet, and point your toes at the ceiling. Bend your right knee, lean forward slightly and tilt your hips. Hold on for 20 ~ 30 seconds, and do it again with the other leg. You will feel the tension in the back of your thigh.
Simple indoor weight loss exercise 8 First, waist and abdomen weight loss exercise
1. Lying on the bed on the left, feet together, knees bent. The left arm supports the upper body and the right hand stays in front of the abdomen.
2. Cover your right leg with a blanket to increase the pressure.
3. Lift your feet together and leave the bed, and spread your legs to form a diamond.
4. Restore the starting posture and relax.
Each group 12 times, do two groups; Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.
Second, the small waist movement
1. Lie on your back, knees bent, feet together, shoulders on the edge of the bed.
2. Put your hands behind your head and do sit-ups slowly with abdominal strength.
Each group 12 times, doing two groups can exercise the waist and abdomen.
Third, fangs and waist movements.
1. Kneel on the bed with your knees and hands to keep your waist and hips strong.
2. Lift your right leg up, bend your knees, hang your feet for a few seconds, and then return to the starting position.
Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.
Fourth, thigh rectification action
1, lying on the bed on the left, legs bent, left arm supporting upper body, right hand in front of abdomen to help keep balance, and back straight.
2. Try to raise your right leg as high as possible, then slowly put it down and restore it to its original state.
Each group 12 times, do two groups. Switch sides and do the same for two groups 12 times.