Prepare equipment: rings (if you are not in the gym and lack such equipment, it is ok to use two mineral water bottles filled with water instead)
Target parts: waist, abdomen and arms.
Stand up straight with your legs slightly apart, and keep your abdomen closed. Then bend your elbow and hold two rings slightly, about 15cm, and the action lasts for 20 seconds.
Stand up straight with your legs slightly apart, keep your abdomen in a closed state, then bend your elbows and hold two rings respectively, and open your hands as far as possible to both sides for 20 seconds.
The second move
Prepare equipment: poles (clothes forks usually used at home are also suitable)
Target parts: waist, abdomen and arms.
Legs slightly apart, upright, abdomen kept in a state of abdomen, and then palms down on both sides of the pole, palm spacing of about 40cm, the action lasted for 20 seconds.
Legs slightly apart, stand up straight and tuck in. Then, hold both sides of the pole with palms down, with the distance between palms about 40cm, then straighten your hands up and lift the pole for 20 seconds.
Stand up straight with your legs slightly apart, keep your abdomen in a closed state, and then hold the pole behind you with your hands back. The distance between the palms is about 40cm, and the pole is placed at the height of the hips. The action lasts for 20 seconds.
The third measure
Preparation equipment: small fitness ball (football, basketball or volleyball can be used instead)
Target parts: waist and abdomen, arms and legs.
Stand up straight with your feet together, then bend your left leg to hip height, keep your right leg upright, bend your elbows with your hands, and put the fitness ball on your left knee. 15 seconds.
Stand up straight with your feet together, then straighten your left leg back and lift it to hip height. Hold the fitness ball in your hand and straighten it along the shoulder Gao Xiangqian, with the upper body leaning forward15s.
Stand up straight with your feet together, then lift your left leg to hip height, keep your right leg upright, hold the fitness ball with your hands straight and put it on your left leg knee, and lean back slightly 15 seconds.
Ordinary walking is recommended as the exercise method of slimming legs: walking at medium and low speed, 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.
Walking fast: Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
Quantitative walking method: including flat walking and sloping walking. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
Walking with swinging arms: When walking, the arms swing back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Walking with rubbing the abdomen: Massage the abdomen while walking, which is very beneficial to people with indigestion and gastrointestinal diseases.
Precautions for beginners' fitness It is very challenging for most beginners to start a new fitness plan and stick to it. Unfortunately, people do not pay attention to some skills and tricks in the process of achieving fitness goals, so they will make some mistakes. Now let's look at the five most important misunderstandings. If you can avoid these five fitness misunderstandings, I believe your fitness goals can be achieved better and happier.
One of the misunderstandings of fitness: no pains, no gains. Many people are willing to bear any cost when choosing a new fitness plan. They like to choose a plan that is beyond their ability and intend to get quick results in a radical way. However, after a period of painful training, they finally gave up because of physical and mental damage.
Fitness Myth 2: Want to get quick results. Many people give up because they can't see the effect in a short time and lose patience and confidence. You know, a proper fitness program can only help you lose 2 pounds a week on average. In order to obviously see the changes in muscle and body shape, you must go through at least 6 weeks of continuous exercise.
Myth 3: Don't worry too much about diet. Anyway, I have an exercise plan. Many studies have said that exercise is much better than dieting to build a good figure. Therefore, people rely on the daily exercise plan and ignore the moderation of diet-this is the same problem that everyone will make.
Myth 4: I always wait until the end of the day to think about exercise. So it's best to arrange exercise at the right time, which can help you refresh your mind, improve your work efficiency, and at the same time be more motivated to stick to the fitness plan.
Myth 5: I don't like that fitness exercise, but I have to take part in it in order to keep fit. Doing a fitness exercise that you don't like is the last mistake. For example, if you don't like jogging, you always feel that the process of jogging is boring, but you have made a jogging weight loss plan from the beginning, so I can't stick to it when I play.