Abdominal weight-loss exercises lie flat on the bed, with your legs raised and bent at 90 degrees, your hands behind your neck, and at the same time, lift your shoulders and turn right, so that your left elbow touches your right knee, then return to the middle position, turn left again, so that your right elbow touches your left knee, and then turn left directly and quickly. According to your physical condition.

Here is a demonstration of "sofa sports" for you. MM can also lose weight easily at home.

Step one: turn around.

Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Hold 10 seconds each time and do it three times, then switch sides.

Stretching position: left and right waist muscles.

Step 2: Side waist

Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.

Stretching position: left and right waist.

The third step: lift your hips and abdomen.

Action focus: Sit at the front of the sofa, hold the handle of the sofa with both hands, raise your knees together and bend upward, stop for 2 seconds every time you raise them 1 0, then put them down and go back and forth 10.

Stretching parts: anterior complex and gluteal muscles

Step 4: Stretch your back.

Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.

Stretching position: back muscles

Step 5: Behind the hips

Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.

Stretching position: the muscles behind the buttocks.

Step 6: Long legs

Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.

Stretching position: the muscles behind the thigh.

thigh

Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, change sides and repeat for 3 times.

Stretching position: anterior thigh muscle

Step 8: thighs and hips

Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.

Stretching position: train the muscles behind the thighs and buttocks into bikini-shaped slimming exercises;

1. Stand with your feet shoulder width, hold a stabilizing ball or bench, hold a dumbbell in your right hand, center of gravity forward, bend your right elbow directly to the other side to the shoulder position, and then return to the armpit position. Do it 10 times, and repeat it with your other hand 10 times.

2. Hold your hands on the ground, keep your body in balance with the ground, put your left leg on your knee at right angles to the ground, your right thigh is parallel to the ground, and your calf is at right angles to the ground. Then move forward to keep the legs stable. Do 10 times, and repeat with the other leg.

3. Hold your hands on the ground, raise your hips, turn your left leg upward, head down, touch the ground on your toes, then bend your left leg to your chest, and repeat with your right leg after five times.

4. Put your hands together and straighten up, lean forward, step forward with your left leg, bend, touch the ground with your rear toe, and keep your body balanced.

5. Stand with your feet shoulder width apart, hold the dumbbell in your hand, bend your elbows on both sides, focus on your chest, palm forward, bend your knees 90 degrees, hips 45 degrees, and lift the dumbbell over your head.

6. Stand on one foot, hold a ball in your hand, stretch your arms forward, bend your right knee to hip height and gently touch the ball, then stretch your hands forward to catch the ball, stretch your right leg backward, and bend your left knee slightly.

7. Hands on the ground, legs straight, hips up, toes on the ground, parallel to the ground, then pick it up with your right hand and put it on your back, and support the ground with your left hand. Stick to it for a while and then change your left hand.

8. Lie face up on the floor with your arms straight above your head. Put your hands under pressure and put them on your chest. Don't bend your legs to the ground. Put the dumbbell in the left armpit position with the right hand and reach the lower right waist position with the left hand. Do 12 times and change your left hand.

Twist a towel

A set of towel twisting movements not only makes the arms more elastic, but also improves the muscles around the shoulders. Note that when twisting the towel, if you bend your arm, the effect will be halved, so be sure to straighten your arm.

1 Stand up straight, stretch your arms forward, put out your hands, hold a towel so that it is perpendicular to the floor, and then twist the towel with a rag.

Straighten your arm, exhale and turn your wrist inward 10 times. It is better to turn your wrist as much as possible.

Lift up a towel

This set of movements can create a beautiful arm curve. If you feel laborious when doing it, you can sit in a chair without a chair back and do this group of actions.

1 Stand up straight, grab both sides of the towel with both hands and lift it to the top of your head. Raise your arms vertically and try to keep your body straight.

Exhale, slowly put the towel on your back and put down your arm. Inhale, slowly raise your arm, then do 1, and so on 10 times.

Recoil action

Just like washing your back, this group of movements is conducive to relieving shoulder pain and correcting your body shape. When doing the action, you must slow down and stay comfortable.

1 Stand up straight, with one hand behind your head and the other behind your waist, and hold the towel vertically.

2 Grab the towel and move it up and down slowly. The right hand does 10 times on the table, then the left hand does 10 times on the table, and so on.

Straighten your shoulders

Chest gymnastics can make the chest more elastic, relax the muscles around the chest and neck and shoulders, and reduce soreness.

1 Stand with your feet shoulder-width apart and your knees slightly bent. Put your arm back and hold the towel in your palm. Keep arm spacing shoulder width apart.

Exhale slowly, straighten your knees, lean back and hold your chest out. Go back to the action 1 and do it 10 times. 1, stand on tiptoe and squat.

Stand naturally, separate your feet, and do abdominal breathing for 3 times, and your mood will gradually calm down.

Hands forward to shoulder height, fingers together, palms down; The muscles of the shoulders and upper back are tight, and the arms are stretched forward as far as possible; Keep your neck straight, don't bend forward with the extension of your arms, and pay attention to avoid hunchback.

After breathing smoothly, stand on tiptoe and support your whole body with only your toes on the ground; If you can't keep your balance in this position, you can keep your toes off the ground first.

After three abdominal breaths, hold your chest and abdomen, face forward, keep your knees bent while the whole upper body is upright, slowly sink your body, and sit down with your hips in a "squatting position" until your thighs are parallel to the ground.

After holding for 30 seconds, return to the starting position and repeat for 3 times after breathing is balanced.

2. Eagle standing on one leg

Stand naturally, separate your feet, do abdominal breathing for 3 times, and imagine yourself as an eagle who has just returned from flying to rest.

Put your right arm on the bed and cross your arms on your chest; After taking a deep breath, bend your elbows and keep your palms facing each other. If you can't completely touch the palm of your hand, you can touch the fingertips first, and then you can easily "high-five" after the back muscles are further stretched.

After the body is stable, lift the left leg around the front of the right foot and stop the left foot at the right calf; Knees slightly bent, upper body slightly forward, hips slightly backward, the whole body's center of gravity on the right foot; If standing on one foot can't keep your balance, your left toe can touch the ground to keep your balance.

Breathe smoothly, keep the second posture 1 min, then change your left foot to support your body and repeat the above actions.

Do it 3 times on each side, keeping your upper body straight and not hunched.

Four points of attention

1, you should pay attention to the control of time when jumping weight-loss exercises. The longer you dance, the better. Especially friends who have just started slimming exercise should choose the right time according to their actual physical condition. Generally speaking, the best time to do slimming exercise is in the afternoon. In this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, it is easiest to lose weight by doing slimming exercise.

You should pay attention to choose the way that suits you. Some bodybuilding exercises have a large amount of exercise and are more suitable for people who exercise for a long time. Different goals should be pursued, and the choice of bodybuilding types should be different. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, it can be divided into fitness slimming exercise and competitive slimming exercise according to the purpose; There are also women's slimming exercises and men's slimming exercises; According to the practice methods, it can be divided into bare-handed slimming exercises and slimming exercises using light equipment or special equipment, such as slimming ball exercises; According to local training, there are neck weight-loss exercises, abdominal weight-loss exercises and leg weight-loss exercises. The choice of these weight-loss exercises should be based on everyone's situation and their own practice purpose.

3. Pay attention to the matching of clothes and clothing when jumping weight-loss exercises. Wear light clothes and pay attention to protect them. You should choose elastic sportswear to do slimming exercises, which is not as good as binding. 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 and do slimming exercises.

4, jumping weight loss exercises should pay attention to the regulation of breathing. Jumping aerobics can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you need to listen to the coach's guidance and adjust your breathing before you can continue to do weight-loss exercises. This is a key to aerobics.