1, how to do thin waist exercise
1, standing back muscle training
Step 1: Keep your feet apart and shoulder width apart.
Step 2: lean forward 120 degrees, with your knees slightly bent and your center of gravity between your legs.
Step 3: naturally raise your arms, cross them on your chest, and slide your arms backwards in a rowing motion.
Note: Do the above actions in three groups, each group 12 times, and each group will relax at intervals of 30 seconds.
Look ahead, with your back parallel to your head. The knee must be slightly bent to avoid damaging the knee joint.
2, standing back muscle training
Step 1: Keep your feet apart and shoulder width apart. Hold the dumbbell with both hands, and your arms will naturally droop.
Step 2: The body is 90 degrees parallel to the ground, the knees are slightly bent, the back is naturally parallel to the head, and it is straight forward.
Step 3: Lift the small dumbbell up to the chest with the crank arm, and stay for 1-2 seconds when lifting it to the chest. Note: Keep your head up and chest out.
Note: the action speed should be fast and slow, exhale when pulling, and inhale when putting down.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
3, back pad muscle training
Step 1: Lie on the mat.
Step 2: Put your hands behind your ears, tilt your legs and upper body upward at the same time, hold it for 1-2 seconds and then put it down. This action fully stretches the back muscles.
Note: It should be slower when you put it down than when you put it up. Note: Do the above actions 20 times/group, and do 3 groups. Each group relaxes every 30 seconds.
4, bench back muscle training
Step 1: The left foot touches the ground and the knee joint is slightly bent, and the right calf is at 90 degrees to the thigh, and it is placed flat on the stool.
Step 2: Hold the dumbbell in your right hand and fully extend your arm back 90 degrees. Pay attention to inhale when stretching backwards and exhale when putting down.
Step 3: exchange legs and repeat the above actions.
Note: Left and right direction 15 times is 1 group. Do 3 groups and relax every 30 seconds.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
5, bench back muscle training
Step 1: Sit on the orange with your legs apart, hold your head up, and look straight ahead.
Step 2: Hold the dumbbell with both hands, spread your arms parallel to the ground, and bend the forearm upward at 90 degrees to the big arm.
Note: 20 times of parallel stretching up and down is 1 group, and 3 groups are made, and each group is relaxed at intervals of 30 seconds.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
2, thin back sports equipment
1, high drop-down
Step 1. After sitting firmly, tiptoe forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly.
Step two. The main action is to pull down the crossbar and pull it to the chin.
Step three. Pull it down faster and put it back slower. You can obviously feel the tightening of your back when you pull down the crossbar.
Tips: It is usually carried out under the guidance of a coach, so it is not a big problem. When you pull down the crossbar, you don't have to pull it to your chest, just to your chin.
2. barbell
Step 1. Stand on your toes, with the distance between your feet slightly wider than your shoulders.
Step two. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width.
Step three. The lower limbs should tighten the hips and remain stable.
Step four. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.
The main function of barbell exercise is also to make the back strong. The weight of a barbell that a person can lift 15 times in a row should be the standard weight in practice. For women, the lighter the better.
Tips: You must be serious when you do it, otherwise you will be easily injured and it will be difficult to achieve the desired effect.
3. The most effective exercise to lose weight
(1) Swimming diet
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
(2) Jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
(3) Variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
(4) Skipping rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
(5) Climbing stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
(6) Do housework to lose weight
Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
(7) Dancing to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
(8) Yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.