As a result, the sisters in the office began to make weight loss plans: some said they would go to yoga classes and fitness centers to lose weight, but there was a conflict between work and life and they didn't have time to practice; Some say that we should keep running, either we can't get up or we can't keep going, and the rebound is even more terrible; Others say that if you love, you will get fat, and you will let yourself go.
Less exercise in winter is the easiest way to accumulate fat, leading to obesity. 15 aerobic exercise is recommended here, which can be easily done at home or in the office. As long as two cycles *** 10 days are implemented, not only the waist and abdomen can be tightened, but also the thigh lines can be tightened, and all the fat in the lower body can be said to be bebye!
This movement is divided into three stages, the primary stage is to adapt to the intensity of exercise; The second stage will increase the difficulty on the basis of the first stage; The third stage is the relaxation stage, at the same time, it can detect whether the endurance of self-exercise intensity has increased. Take five days as a cycle, and two cycles are valid.
First, the lateral lunge
Action essentials: step out one foot to one side and extend the other hand to the toes. Stand up and press your heels, thighs and hips at the same time to restore your body.
Exercise intensity: after 8 times on one side, the other side repeats the exercise.
Exercise purpose: exercise the lower body and modify the inner and outer lines of thighs.
Second, sumo squat
Action essentials: stand with your legs apart and your toes outward; Squat your hips to the ground, raise your arms and point straight ahead; Then get up, kick your hips hard, and return your hands to your sides.
Action intensity: Squat 8~ 16 times.
Exercise purpose: to shape the buttocks, tighten the inside of the legs and exercise the shoulders and arms.
Third, support your knees.
Action essentials: support your hands forward, lean your body and focus on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity: 8 times around.
Purpose of exercise: To make lower limbs more flexible, waist and abdomen more compact, and improve the stability of shoulders.
Fourth, reverse arm flexion and extension
Action essentials: stand back to back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Exercise intensity: Repeat until the back of the arm aches.
Exercise purpose: To help eliminate "butterfly sleeve" on the back of the arm.
5. Jump left and right after crossing
Action essentials: after standing naturally, jump to the right; The hips are pressed down, the left leg is raised and placed behind the right leg, and the arms and upper body naturally swing; Jump your left leg to the left.
Action intensity: 8 times around.
Exercise purpose: to improve the flexibility and stability of the body, focus on shaping the lines of hips and legs, and improve the cardiopulmonary function.
Six, side one-handed balance type
Action essentials: feet on the ground, supported by one arm, and the body shape is diagonal; Until the body is unstable and the other side repeats.
Action intensity: 1 time or so.
Purpose of exercise: to shape waist line, improve balance, strengthen arm strength and stabilize shoulders.
Balance the extension of the opposite hand and foot.
Action essentials: after standing on one leg, lean forward to support the height of the steps; Slowly lift one leg, and the symmetrical other hand is also lifted; Keep your hands and legs extended, raise them behind your hips and tighten them for a few seconds.
Exercise intensity: after 8 times on one side, the other side repeats the exercise.
Exercise purpose: to improve the ability of balance and coordination and shape the whole back curve.
VIII. Russian Rotation
Action essentials: Bend your knees and open your legs naturally; Lie back until the abdominal muscles feel tightened; Turn your upper body and move your arm to the outside of one hip.
Action intensity: repeat the lateral movement 16 times.
Exercise purpose: train the core parts and tighten the waist and abdomen.
Nine, lateral lunge
Action essentials: step out with one foot and both hands pointing to toes at the same time; Stand up and press your heels, thighs and hips at the same time to restore your body.
Exercise intensity: after 8 times on one side, the other side repeats the exercise.
Sports purpose: focus on training the lower body and modifying the inner and outer lines of thighs.
Superman jumps
Action essentials: naturally stand and squat, push the left leg to the ground, keep the upper body stable, and push the left hand and right leg to drive the body up at the same time; Alternate left and right, pay attention to the landing buffer.
Action intensity: 8 times around.
Exercise purpose: to enhance the strength and tightness of the legs.
XI。 Support spider crawling
Action essentials: stand, support the front side with both hands, and focus on the shoulders; Bend your arm and lift one leg at the same time, and lift your knee as high as possible in the direction of your big arm.
Exercise intensity: after 8 times on one side, the other side repeats the exercise.
Exercise purpose: to exercise the hips and side waist, improve the flexibility of the hips and exercise the arms at the same time.
Twelve, squat twist
Action essentials: Stand with your legs shoulder width apart, bend your hands in front of your body naturally, and squat down your hips to the ground. Make sure your hips are between your legs, your upper spine is twisted, your arms are straight and far away, and you naturally touch the ground in tandem. Stand back and switch to the other side.
Action intensity: 8 times around.
Sports purpose: to strengthen the strength of the lower body, sculpt hip lines and enhance the flexibility of the spine.
Thirteen. Dynamic warrior
Action essentials: stand, take a step forward with your right leg and do a lunge; Keep your body tall and straight, and keep your hands straight to the sky 10~ 15 seconds; Heel, leg, hip and abdomen are pushed down and reset at the same time, and the arm is retracted.
Action intensity: 1 time or so.
Sports purpose: to enhance the stability and strength of the lower body and stretch the upper body.
Fourteen, flat elbow support
Action essentials: hands support, elbow flexion lift heel; Adjust your body to a flat posture; According to personal ability, until the body will not be stable, resume rest.
Action intensity: 1 time
Exercise purpose: improve the compactness of the whole body and help to tighten and shape.
Fifteen, side one-handed balance type
Action essentials: both feet step on the ground, supported by one arm, and the other side points to the sky; Increase the inclination of the body, body form is a diagonal; According to personal ability, until the body will not be stable.
Action intensity: 1 time or so.
Purpose of exercise: to shape waistline, improve balance, strengthen arms and stabilize shoulders.