Simple girl slimming ball game 1, golf
In recent years, golf is a storm in the sports world, attracting almost all people who think they still have some golf charm to swing freely on the court. It's still a little cold to play outdoors, and the accuracy of swinging to find the feeling or practicing the sand wedge in the semi-open driving range is still good.
Step 2 squash
How to lose weight? I often see couples or friends playing squash in Hong Kong dramas, which is really popular with OL. Squash can be played by two people or by one person. Unlike tennis, it is almost impossible to play without a partner. The rules of squash are similar to tennis. Before everyone hits the ball, the ball can bounce off the ground once or bounce off the other wall once.
3. Fitness ball
Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt.
4. billiards
What is the way for girls to lose weight? Playing billiards, the way women bend over to play billiards is considered sexy, but do you think this seemingly strenuous exercise actually has a good weight loss effect? You can also practice elegant and sexy posture with a few more strokes!
5. bowling
Bowling is called again? Ground ball? , originated in Germany. Bowling is challenging to hit wooden bottles directly along the boardwalk. 10 years ago was one of the favorite weight loss exercises for urbanites. There are relatively few people involved now, but it is still the choice of combining fitness and entertainment.
6.ice hockey
Ice hockey is a sport for six people to lose weight with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal.
Effective waist-thinning exercise 1, sitting posture stretching
Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.
I feel that this action will not be too difficult, but the effect will be good. It's hard to keep your back straight when sitting at a desk. Over time, people will become listless. Therefore, doing more back stretching exercises will also play a very good role in promoting the working state, so we must insist on practicing office relaxation and fitness: back gymnastics.
2, standing three-dimensional lateral flexion
The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5~ 10 seconds, slowly recover, alternating sides.
Thin waist has always been the advantage of Oriental Beauty, and we have the responsibility to carry this honor to the end. However, if you sit at your desk for a long time, you will inevitably have a small belly and your waistline will become less and less obvious. Now, as long as you practice the waistline on the 3 rd side, you can have a small waistline again.
Step 3 stand up and bend your knees
Stand with one arm facing the wall, palm on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise.
Suggested exercise intensity: each group 12~ 16 times, 2~3 groups.
Main exercise areas: gluteus maximus and biceps femoris.
4, arm flexion and extension
Sit in an office chair with your hands on the edge of the chair and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers.
Suggested exercise intensity: 8~ 12 times in each group, 2~3 groups.
Main exercise area: triceps brachii.
Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.
My words: the fat on the arm is a sign of a fat girl. Girls who often sit in offices can use some things at hand to shape slender arms.
Step 5 stand up
Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg.
Suggested exercise intensity: alternate legs are 1 group and do 1~2 groups.
Main exercise parts: quadriceps femoris, gluteus maximus and deltoid.
Auxiliary exercise site: back muscles.
Small moves to help thin ass 1, climbing stairs: climbing stairs is simple and economical, but because almost every office building has an elevator, everyone is used to taking elevators, so why would they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
2. Push the wall: put your legs together, put your hands on the wall, straighten your legs, and extend your hips outward for 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
3, standing squat: it is best to have elastic rope or skipping rope assistance, if not, you can also do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.