1, slimming aerobics
Action 1: Kneel down and lean back.
Action essentials: first, spread a yoga mat on the floor, then kneel on it, with knees shoulder-width apart and hands akimbo. Then slowly lean your shoulders back, pay attention to the force of your arms and push your elbows forward. When doing movements, it is best to feel the muscles in the position where the arms worship the meat. When the maximum amplitude is reached, keep the action 10 second, take a deep breath, then return to the original position and repeat the action.
Slimming effect: With such a simple action, the positions that can be exercised include the arms, abdomen, buttocks and the front and back sides of thighs. If you feel that your abdominal lines are not good enough, this movement is definitely suitable for you, and you can also exercise the front and back sides of your thighs. A simple movement can exercise a lot of muscles.
Action 2: Spread your legs and raise your arms.
Action essentials: Similarly, spread a yoga mat on the floor, and then spread your legs at 180, with the soles of your feet perpendicular to your legs, so as to feel the position of your calves stretched straight for the best effect. At the same time, raise your arm, keep a straight line, put your palm slightly on your head, and then slowly move to the left. The slower the action, the more obvious the effect. Hold the action for 10 second, and then complete the action on the other side in the same way.
Slimming effect: The positions where you can exercise this movement include the arms, the outside of the waist, the inside of the thighs and the calves. For many women, meat worship is very troublesome. This action can not only make your arm lines firm, but also exercise the muscles of your calf. If women's calf lines look good, they can add a lot of lovely feelings.
Action 3: Lie on your side and lift your legs.
Action essentials: spread a yoga mat, then lie on it in a lateral position, support your head with your arm and put your other hand on the floor. Then lift your legs with the strength of your waist and legs, hold them for 5 seconds and then put them down. After completing 10 actions, switch to the other side.
Slimming effect: Side leg lifting can effectively exercise the arms, side waist and outer thighs. Women who want to have a more beautiful waist line and thigh lines should practice this action more.
Action 4: Bend down and lift your legs.
Action essentials: lie prone on the yoga mat, stretch your limbs, land through your waist and abdomen, and lift your left leg and right arm. You can lift your right leg and left arm in the same way. When doing this action, you should pay attention to the slow movement and let the muscles get full stretch. After each action lasts 10 second, you can change the direction.
Slimming effect: the position of bending over and lifting legs includes shoulders, back, buttocks and inner thighs. The muscles of the shoulders and back are difficult to exercise, and the elegant temperament of women can best be shown from the lines of the shoulders and back. If you have something to do, you can practice these movements more to make the lines on your back more beautiful, which can definitely increase your personal charm.
Action 5: Bend your knees and bow your back.
Action essentials: This action is very simple. Bend your knees, keep your legs at 90, and push your hips back. But when doing this action, be sure to keep your back straight and put your arms above your knees and press hard. When you finish this action, you should feel the pain in the back of your arm and thigh, which is the most standard action to complete and achieve the most effective exercise effect.
Slimming effect: the parts of bending knees and bending the body include arms, chest, buttocks and the back of thighs. In addition to slimming effect, this action can also exercise the chest and has a certain breast enhancement effect.
2, weight loss artifact recommendation
1, rowing machine
Try to make the movements coherent and smooth, and use 1-2-3 and 3-2- 1 to count silently. Push your legs forward, swing your body upward, extend your arms to the bottom of your chest, and turn the flywheel. Keep the resistance in the middle range and do 4~6 strokes. Each group 10 minute, rest for 2~3 minutes.
Step 2 pedal
Relax your legs to make your pace easy, try to shorten the running time but increase the intensity, and mix different speeds and slopes. At first, adjust the gradient to 2%, and after several rounds, increase it to 10%. The greater the intensity of exercise effect, the faster the fat burning speed and the shorter the time.
3.spinning bike
Adjust the seat and put the heel in the middle of the pedal. The legs should be fully extended and straight down to the lowest point of pedal rotation. Constantly change the intensity, ride at the fastest speed for 2~3 minutes, then rest for 3 minutes and repeat this action 15 minutes. And stand up from time to time.
Step 4: Step machine
Adjust the resistance properly and don't let the instrument go forward by itself. When your balance bar is behind me, put your hand down from the armrest, let the core muscles move and keep steady. Do a sprint of 1 minute and a half every few minutes, and rest twice at most. With the strengthening of physical conditions, reduce rest time.
5, stair climbing machine
Put your hands lightly on the armrest to keep your balance, keep your upper body straight and lean forward slightly, as if you are going to climb a big step, but don't bend too much. Slow down your pace and increase your resistance, which will increase your exercise intensity, your heart rate and burn more fat.
Step 6 jump rope
Skipping rope can exercise all your muscles and achilles tendon, because skipping rope 10 minutes consumes the same calories as running for 30 minutes. Why not buy a skipping rope?