What are the common body slimming exercises?
the first group
1, slowly lower your legs, bend your knees and hook your legs with your toes.
2. Stretch your legs and toes slowly.
3. Bend your knees again and hook your toes on your legs.
4. Keep your knees close to your head, your thighs touch the ground at an angle of 135 degrees, your calves are parallel to your feet, and your instep is straight.
the second group
1, keep the last movement of the previous step, and grab the instep with your left hand and pull it to the head side.
2. Raise your head, lie flat, and pull your left knee to the outside of your right leg with your right hand.
3. Hook the tip of your right foot with your left hand and hook your right leg inward to your head.
4. The right elbow touches the ground, the left hand holds the hook at the right leg and calf, the left leg bends the knee, and the whole leg sticks to the ground as much as possible.
Third groups
1. Straighten the right arm face down, grab the right foot to the back with the left hand, hook the right leg backwards, and bend the left leg.
2, change hands, the left arm is straight, and the right hand grabs the right foot.
3. Put your right leg flat and your arm on your chin.
4. Hold your hands on the ground, keep your body straight and stretch back as far as possible.
5. Turn your head and keep your eyes level.
6. Keep your legs straight back, stand on your hands and lean back as far as possible.
7, abdomen, hips push back, sit on the heel. Legs straight, face down, bend forward to the ground.
Fourth groups
1, get up, tuck in, put your left hand on the ground, and stretch your right hand to the left with your body.
2. Turn your upper body to one side and change hands to support the ground.
Fifth groups
1. Point your toes, push your hips up, and look at your navel.
2. Take a big step forward with your left foot and stretch the inner thigh muscles.
3, the right leg knees touch the ground, the instep sticks to the ground, stretching the muscles in the front of the buttocks.
4. Push the pelvis down as far as possible, put your hands on your knees and straighten your upper body.
5. Put your left hand on the inside of your left ankle. Raise your right hand and look at your fingertips.
6. Hold the ground with your right hand and extend your left knee with your left hand.
7. Turn your back forward, open your feet sideways, hook your toes, and press your hips down as much as possible.
8. Switch sides and do it again.
What should I pay attention to in slimming exercise?
1, aerobics should pay attention to the control of time.
The longer you dance, the better. 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.
2, aerobics should pay attention to choose the way that suits you.
Some calisthenics exercise a lot, which is more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. 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.
3, aerobics should pay attention to the collocation of clothes.
Wear light clothes and pay attention to protect them. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound. Therefore, it is very important to wear appropriate clothes to do aerobics.
4, aerobics should pay attention to the adjustment of breathing.
Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.
5. Beginners can slow down the pace of exercise.
Full exercise rhythm reduces exercise intensity, and gradually speeds up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed 100 beats/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.
6, appropriate water supplement
Aerobics is a big exercise to lose weight. Adjusting the breathing frequency can avoid dyspnea. When doing every movement, we must be careful and focused, try our best to achieve perfect posture, and be familiar with every movement in constant practice. In addition, there will be a lot of perspiration during aerobic process, which will easily cause water shortage in the body. Preparing a bottle of mineral water to replenish water for the body in time can also avoid slowing metabolism. Before finishing the exercise, you should slow down and let your body gradually return to a stable state.
7. Choose the right music rhythm
There are many kinds of aerobics, through which we can not only lose weight, but also have great fun. Generally speaking, we are exposed to aerobics, step exercise, boxing, jazz and yoga. And we can choose according to our own preferences. Aerobics to lose weight is accompanied by a regular and continuous rhythm. Beginners should choose music with moderate rhythm, because it is easier to enhance the coordination of the body and get satisfaction and pleasure.