A * * * has four parts, the first part is street dance practice, mainly stovepipe; The second part is dumbbell exercise, which is mainly used for thin arms; The third part is aerobics, that is, the shaping part, and the last part is yoga mat exercise, which is used to slim the waist and abdomen.

1, lose weight all over the body

It is a low-intensity aerobic exercise. Exercise for an hour is very effective in burning fat. In addition, it is also a small muscle exercise. Long-term persistence can enhance the coordination of the whole body and make the proportion of the body closer to the standard.

2, dumbbell to lose weight

First of all, you should choose dumbbells with appropriate weight, or you can replace them with mineral water bottles filled with water. Doing this exercise will make your figure more symmetrical.

3. Aerobic exercise

Aerobic exercise means that the body exercises under the condition of sufficient oxygen supply. Even during the exercise, the oxygen inhaled by people should be equal to the oxygen demand. In fact, aerobic exercise refers to rhythmic exercise, which takes a long time and generally belongs to moderate intensity exercise, but it has a good fat burning effect and helps to lose weight.

4. Yoga mat practice

Yoga is a popular way to lose weight in recent years. Different parts can be lost according to different movements, which is the best local slimming method. Yoga can not only lose weight, but also cultivate one's self-cultivation. This is a healthy exercise, and you can know whether you want to lose weight.

Matters needing attention in aerobics:

The first is that many people feel particularly thirsty after jumping, so they drink a lot of water after jumping. Actually, this is not right. First of all, the organs of the body are difficult to adapt for a while, and at the same time, the temperature in the body is lowered, so that the sweat that can be eliminated cannot be excreted. Let our sports effect not play better. Of course, you can't take a shower right away. It is best to wait for your physical and mental peace, and then drink water and take a bath after the sweat on your body is dry.

Secondly, many people ask whether it is better to exercise in the morning or at night. If you have time in the morning, it is the best time to exercise, because after a long night, the sugar in your body is basically exhausted. After you get up, the energy consumed by exercise is basically the energy converted from fat. This is the best time to lose weight. But I have no time in the morning, so I can only do it at night. If you cook at night, you'd better finish it before six o'clock and don't eat after six o'clock. It started dancing at seven or eight.

Summary points:

1, kneeling on her hips

Slimming position: arms, hips, abdomen, front and back of thighs.

Steps: Kneel on the floor, knees shoulder width apart, hands akimbo; Slowly lean your shoulders back, push your arms hard, and push your elbows forward, so that you can feel the muscles in the meat worship position stretching. Hold 10 second when reaching the maximum amplitude, take a deep breath, and return to the position to continue.

2. spread your legs and raise your arms.

Slimming position: arm, outside waist, inside thigh and calf.

Steps: 180 split your legs so that the soles of your feet are perpendicular to your legs, making you feel your calves stretched straight. Raise your arms, keep a straight line, and extend your palms slightly to your head; Above the knee, press the knee hard. At the same time, it is also an effective action to feel the pain in the back of the arm and thigh.

Method 2: Because of laziness, I walk back and forth from the first floor to the fifth floor every day, five times a day for half an hour.

The first method is to use the method provided by others, about twice a week, but the second method persists every day, and after 2 months, the whole person loses 5 pounds.