First of all, let's make a statement: in view of the fact that there are many people who brush points and brush tickets in this category, if the questions I answer are not the best answers chosen by the questioner, I refuse to answer all the questions of the questioner from now on! You can choose me as the best answer! But the questioner should also have a sense of responsibility! Otherwise, it is an insult to those of us who answer questions seriously! It's ridiculous to be voted as the best answer ~ ~ ~ ~! That's it! In view of the confusion caused by several people in this category, please ask the questioner to be more independent! Choosing the best answer by your own will is also a reward for our efforts! Now get down to business ~ ~ ~ ~ ~
The most effective part of this kind of fitness is doing aerobics! Tell you a set of stovepipe exercises, which is not troublesome at all and is very effective! Don't tell me I didn't create this slimming exercise! First of all, I didn't make up this exercise. I'm not that capable! Secondly, I have recommended it to others, and it is still very effective to stick to it!
Teach you 6 strokes of thin hips and thin legs!
(1) Swing leg: Standing close to the back of the chair with the left side and grasping the back of the chair with the left hand will make the exercise convenient. At this time, vigorously swing the right leg forward, upward and right, and do 10 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.
(2) Cross-legged: Lie on the right side, with the right arm bent at a right angle, the palm down, and the left palm horizontally supporting the ground at the waist, supporting the thigh and forcing the body to leave the ground. The upper body and legs are in a straight line. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.
(3) Turn your legs: sit on the ground, bend your knees, tighten your feet, and keep your feet as close as possible to your thighs. Hold the ground with your palm from behind. In this position, slowly turn your knees to the left and right and try to touch the ground. Repeat 10-20 times. This exercise can make the buttocks lose weight.
(4) "Walking" with hips: sitting on the carpet, knees straight, hands forward, head up, right hand straight, right leg with hips forward. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance. Can make the buttocks and abdomen lose weight.
(5) "Half-bridge" supine: keep your arms straight along the upper body and keep your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10- 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.
Lie on your back with your feet on the edge of the chair, arms straight along the upper body, palms down. When you count to 1, your hip muscles are tightened, your thighs are slightly raised, your head and feet are supported, and your hands are close to the ground. Hold this position on the count of 2, and lower your thighs on the count of 3. Count to 4, keep your legs straight and breathe evenly. Do 10- 15 times.
(6) Holding support: lying on the ground, legs together, head up, chest out, elbows slightly bent, supporting the ground, quickly turning left, legs scissors-shaped. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity.
Thin abdomen:
One month is absolutely effective.
It is every woman's dream to have a slim waist and abdomen. Many fitness experts have come to the conclusion that the waist and abdomen are the easiest to lose weight than the legs. Thin belly's most practical way is to do sports. As long as the action is in place and combined with diet control, it will have obvious effect in one month.
The first trick: abdominal exercise
Formula: Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift them and put them back. Do it without touching the ground 15 times. Three or four times a day, each time 15 times.
The second measure: sit-ups to practice positive abdominal muscles.
Mouth formula: bend your knees 60 degrees and use a pillow to pad your feet; Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.
The third measure: take a deep breath and practice the lateral abdominal muscles.
Mouth formula: relax, inhale a lot of air, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Then, lift the breath to the chest, descend to the abdomen, and then exhale slowly through the mouth, repeating for 5 times and doing two groups.
The fourth measure: turn around and practice the internal and external oblique muscles.
Formula: Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.
Thin belly before going to bed
1, lie flat and relax, with your palms on your navel and palms down.
2. Massage in a clockwise circle, starting from the center of the navel, and then gradually expanding the scope to the lower chest and lower abdomen.
3. Then massage counterclockwise and gradually narrow the circle until it shrinks to the center of the navel. The total time is about 2 to 3 minutes.
If you want to have muscles, of course you should exercise! Give you a reference to exercise to lose weight ~ ~ ~ You can make your own exercise plan with reference to this intensity!
The purpose of exercising Duan Lian: First, to lose weight and prevent obesity; The second is to maintain and increase physical strength and prevent obesity complications.
Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc.
Exercise intensity: 60%~70%HRmax is equivalent to 50%~60%VO2max or the heart rate is controlled at 120~ 130 beats/min.
Exercise time and frequency: 30~45 minutes each time, 3~4 times a week.
Prescription procedures and exercise methods:
① Prepare for activities for 5 minutes and do some slight activities of waist, leg and hip joint.
(2) Walking slowly and walking fast alternately for 20 minutes. If walking is slow-fast-slow, it takes 1200m to walk at a speed of 2 steps per second, and then10min; Go1300m.
③ Basic physical exercise15min: 20 sit-ups (with or without hands on the head); 20 push-ups; Lift the upper body on your stomach for 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times.
(4) Exercise for more than 45 minutes, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs.
Note: when the exercise is easy or too intense, you can adjust the content and frequency slightly; It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week; If you feel cold, hot or unwell, you should stop exercising and don't do it rashly.
Sports types: walking, jogging, cycling, swimming, skating, etc.
Auxiliary events: Tai Chi Palm (routine), table tennis, badminton, tennis, disco aerobics, etc.
Exercise intensity: the jogging speed starts from 100~ 1 10 m/min and gradually increases to 120~ 180 m/min. During exercise, the heart rate should be controlled at 40 years old, 140 beats/min; 50 minutes 130 times/minute; 60 years old, 120 times/minute is appropriate.
Exercise time and frequency: 30~40 minutes each time, 3~5 times a week.
Strength exercise: choose according to the position of fat accumulation of obese people. A, fat accumulation in the abdomen, mainly for sit-ups, legs straight buckle high and anti-leg-lifting exercise. , each action 20 times. B, fat accumulation in the shoulders, chest, back, you can do dumbbell exercises and aerobics.
Precautions: medical examination should be carried out before exercise to determine the state of cardiac function and whether there are cardiovascular system complications; Exercise therapy must be combined with diet control, mainly to control the intake of fat, sugar and food; Strength training is mainly exercise and large muscle groups of limbs, and the degree of exertion is gradually increasing; Patients with complications can exercise according to the exercise prescriptions of coronary heart disease, hypertension and diabetes respectively.
This set of men's weight-bearing exercises is suitable for simple obesity in middle-aged and young people. You can choose heavy objects, such as dumbbells, hand supports, bars, bricks and so on.
In the first section, stand with your feet shoulder width apart, lift the load and repeat for 20 times.
The posture in the second quarter is the same as that in the first quarter. Bend your elbows with heavy objects in both hands and lay your upper arms flat. They carry heavy objects on their shoulders, bend their hips forward, then straighten their backs and repeat 20 times.
The posture of the third section is the same as that of the first section, with heavy objects in both hands, stretching forward and then reaching back to the two corners; Repeat 20 times.
The posture of the fourth quarter is the same as that of the first quarter. The hips are bent, the arms naturally hang on the chest with heavy objects, and then they are flat to both sides; Repeat 20 times
Section 5, bend your knees and bend your hips. A man holds a heavy object and holds it high. After putting it away, move it to your chest, hold it high with another heavy object, and alternate your hands for 20 times.
No matter how good the method is, it is not immediate. The important thing is to persevere! So do it now! Having said so much, I hope it will help you! Hope to adopt!