1, healthy slimming exercise
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.
Step 3: Lift your hips and retract.
Action focus: Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time.
Stretching parts: muscles in the front abdomen and buttocks.
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, repeat for 3 times.
Stretching position: front 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 parts: muscles at the back of thighs and buttocks.
2. Aerobic exercise to lose weight
Aerobic exercise 1. Various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Aerobic exercise II. Bicycle exercise
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Aerobic exercise 3. Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Aerobic exercise 4. rope skipping
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.