Family weight-loss exercises Exercise 1: Squat+Knee-lifting with one leg.
Practice field
Hips and legs
Specific actions
Stand with your legs shoulder-width apart, your hips back, your knees bent, and your knees should not exceed your toes too much. Do squats. Get up, lift your left leg, and open your left knee outward. Then resume squatting, get up and lift your right leg. Lift the left and right legs alternately and repeat the action for 30 seconds.
Action 2: Squat down.
Practice field
Legs and hips
Specific actions
Stand with your left leg open to the left, shoulder width apart and squat; The left leg is retracted and the right leg is opened to the right to do a squat; Take back your right leg, take a step forward with your left leg, and do an arrow squat posture. The left leg is 90? Bending, right knee bending, but not touching the ground; Take back your left leg, take back your right leg, and also do an arrow squat. Repeat this action for 30 seconds.
Action 3: Plate Support
Practice field
abdomen
Specific actions
Arms bent 90? , supporting the ground, the distance between the two arms is the same width as or slightly wider than the shoulder; Legs are shoulder-width apart and stand on tiptoe; Keep your back straight, tuck in your abdomen, and make your hips, waist and back flat. Repeat this action for 30 seconds.
Action 4: Multi-directional flat lifting of shoulders.
Practice field
Shoulders and arms
Specific actions
Stand with your chest out and abdomen in, with your legs shoulder-width apart, raise two small dumbbells with your hands, and then spread your arms to your sides to make your body look like? Big? Font, arms level, shoulder height; Arms forward, parallel to the ground; Lift your arms up and bend your elbows slightly; Raise your hands forward, then slowly open them back, stretching your shoulders and arms; The last two arms are retracted and the starting posture is restored. Repeat this action for 30 seconds.
Action 5: Jump in place
Practice field
whole body
Specific actions
Stand with your chest out and abdomen in, straighten your legs together, jump up, and open your legs to both sides. Don't open your mouth too wide, and the distance between your feet should be slightly wider than your shoulders. When your legs are open, your arms are open and folded towards your head; Jump up, put your legs together, put your hands down, restore your standing posture, and repeat the action for 30 seconds.
Action 6: Push-ups
Practice field
chest
Specific actions
Kneeling posture, legs crossed, toes on the ground, hands bent, palms on the ground, arms slightly wider than shoulders, upper body down, as close as possible to the ground. Keep your arms straight and support your upper body. Repeat this action for 30 seconds.
Action 7: Dumbbell hard pull
Practice field
waist
Specific actions
Hold a dumbbell in each hand, with your legs shoulder-width apart, then lean forward, with your hips slightly tilted back and your knees slightly bent, and keep the dumbbells as close to your legs as possible; Get up, shrink your waist, stretch back and hold your chest out. Repeat this action for 30 seconds.
Action 8: Lie on your back, bend your legs and roll your abdomen.
Practice field
abdomen
Specific actions
Lie on your back, raise your legs together, bend your knees, and make your thighs and calves 90? Put your hands on your sides and your legs are parallel to the ground; Get your upper back off the ground, take your hand away and touch your ankle or ankle slightly above the ground; Lower your upper back, put your hands back to your sides and repeat this action for 30 seconds.
An effective and healthy way to lose weight 1, combining exercise with diet
In addition to perseverance, it is more important to pay attention to the combination of exercise and diet in order to lose weight permanently without rebounding. Adhering to this effective and healthy weight loss method for a long time can not only help you consume calories in your body, but also avoid losing weight where you shouldn't. There is no such thing as losing weight in this thin place. It's simple. Choose your favorite exercise method, keep exercising for several hours every day and control your diet.
Effective and healthy ways to lose weight II. Eat more fresh fruits and vegetables.
Losing weight and eating more fruits and vegetables can make you feel full quickly, thus reducing the intake of other foods. However, you can't eat the same kind of fruits and vegetables repeatedly, you must diversify, you must insist on eating every day, and enough water in fruits and vegetables can satisfy your stomach. If you give up during the period, the previous efforts will be in vain and it is easy to rebound.
An effective and healthy way to lose weight. Eat less fatty food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food (such as cream) you eat every day with fresh vegetables, fruits and grains. Experts believe that if you only eat 20 a day? 40 grams of fat can reduce weight within 2 months 10 kg. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
An effective and healthy way to lose weight. Eat slowly
Chew more and chew slowly when eating, which is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, the speed of eating should be slow, and 80% fullness is appropriate.
Eat 1 and low-fat banana oats for breakfast.
Prepare ingredients:
30g of fast-cooked oats, cooked bananas 1 and eggs 1.
30 ml of low-fat milk, raisins and medlar.
Detailed steps:
1, oatmeal and milk soaked all night.
2. Break the eggs and pour them in. Stir well.
3, banana slices, code on oats, sprinkle with a little raisins and medlar.
4. Put it in the microwave oven and simmer for about 3 to 5 minutes.
2. oatmeal cookies
Prepare ingredients:
50g oatmeal, 1 egg, brown sugar 2 spoon.
Detailed steps:
1. Beat the eggs, add brown sugar and stir until there are no particles.
2. Add oats and mix well.
3. Stir well, pour into the microwave oven box, put into the microwave oven, and simmer for 2 minutes.
4, take out the flip, high fire 1 min, time to take out the chess pieces.
3. Sweet potato yogurt muffin
Prepare ingredients:
Yogurt 200g, flour 70g, mashed sweet potatoes 50g, honey 10g, eggs 1.
Detailed steps:
1, all ingredients are mixed into paste.
2, the pot is hot, pour a spoonful of batter into the pot. The bottom is solidified and there are many small holes that can be turned over.
3. Turn over and fry for about 40 seconds.
4. stack all the fried pancakes together, or sprinkle with yogurt and a little broken nuts.
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