1, exercise suitable for losing weight
One. Quadrilateral operation
Four objects form a quadrilateral, and the distance between adjacent objects is 15m. Run quickly from the left corner of the baseline to the left corner. Run sideways to the right corner, cross your left leg in front of your right leg, and repeat this action with the other leg. Run backward to the right corner of the baseline, and then quickly run back to the left corner of the baseline. Rest for 30 seconds and repeat 4 times.
2. Inclined hard drawing
Find a heavy stone or try to fill your backpack with water bottles. Put it on your left foot. Stretch gluteus maximus and bend your right knee. Lift this heavy object to arm's height with both hands, and then lower it to the right. 7 times on each side, and then rest 1 min.
Step 3: Squat on one leg.
Lift the right leg so that the knee is straight, perpendicular to the abdomen, and supported by the bench. Bend your left knee until your thigh is close to the ground. Stop for a minute, then straighten your knees and do 10 times on each leg, then rest for 45 seconds.
Step 4 pull up the railing
Find a waist-high fence or fence. Hang with a straight arm and shoulder width grip. Your body should be on a diagonal line, and your center of gravity should fall on your heel. Pull your chest toward the beam and keep your body tight. After the chest touches the beam, lower your body. Do 12 times, and then rest 1 minute.
Step 5: the pendulum swings
Lie on your back, arms apart, legs together, and lift your legs until your feet are directly above your hips. A semi-curled abdomen supported by the head and shoulders. Slowly swing your legs to the left. Stop for a minute, then go back to the middle and repeat this action on the right. Do it 8 times on each side.
Step 6: Push-ups
Do push-ups When you retract to the initial position, your right arm will wrap around, so that it is perpendicular to the ground. Stop for a minute, lower your body and repeat on the other side. Do it 7 times on each side and rest for 30 seconds.
7. Triceps push-ups
Put your hands together on the edge of the bench and your body is at a 45-degree angle with the ground. Keep your arms straight, but don't straighten your elbows. Lower your body close to the stool and then return to the initial position. Do 12 times, and then do push-ups around the contralateral muscles.
Eight. Lift your heels.
Stand on the edge of the step with the tip of your right foot, and the step should be at least 15cm high. The left foot wraps around the right knee. Bend your ankle, lower your heel, and be careful not to touch the ground. Then lift your body and return to your original position. Do 10 times on each leg and rest for 45 seconds.
9. Take a towel
Wrap a towel on your right foot and hold a corner of the towel in your right hand. Palm facing the body. Bend the towel to the shoulder with constant tension, keep each arm in this position for 30 seconds, and then rest for 30 seconds.
10. March down
Make a mark of 20 meters. Lift your toes, always exert force with your toes, move your left leg forward to the right side of your body 1 m, and lower your body until your left leg is bent at 90 degrees. Repeat this action with the other leg until you reach the 20-meter mark. Then lift your heels and do contralateral muscle exercises.
Although exercise is very tiring, it is the healthiest and most effective way to lose weight. Persistence takes time and energy. As long as you make up your mind, the weight loss plan will get twice the result with half the effort.
2. Daily weight loss methods
1, cooking for 30 minutes = playing tennis 17 minutes.
Washing, cutting, boiling, frying, steaming, these seemingly small actions are actually silently helping you consume excess calories! The process of cooking can not only make many parts of the body move, but we generally think that only the arms can get exercise, but in fact, we can master some skills and exercise our waist and legs! More research shows that people who cook at home consume fewer calories, eat healthier and have a lower probability of obesity. Put down your fast food and go to the kitchen to make a slimming dinner!
Exercise your legs.
(1) stand on tiptoe to wash vegetables
When washing vegetables, let your legs exert a little force, stand on tiptoe, lift it when inhaling, and put it down when exhaling. Do 5 groups, each group 10 times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
② Stand on one leg and cook.
Put the whole body weight on one leg, take a step on the other leg, touch the ground with your toes, straighten your leg hard, lift it sideways for 20 seconds, and change to the other side. This yoga-style action can also create slender legs, and cooking is right! But girls with poor balance ability should pay attention to safety when standing on one foot.
Exercise the waist
① Stand with your back to the back.
Let yourself exercise more when washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
② Press the waist after washing dishes.
Standing for too long in the process of washing dishes will make your waist muscles feel tired, so when you finish your work by the sink, separate your feet shoulder-width apart and have a large distance from the sink, hold the sink with both hands, bend over slowly, stretch your back and waist muscles, and press down for 5 times to relax your waist muscles.
(3) squat down and take the cooker.
You can put the cooker in a lower position, and it is inevitable to do squats with the cooker. When squatting, put your legs together and straighten up above the waist, so that you can not only exercise your waist, but also your thighs.
Exercise your arms.
(1) Stretch your arms to hold high objects.
Don't pick up seasoning or cooking utensils in a higher position. In fact, this is a good opportunity for you to exercise. Stretch your arms to your fingertips, and at the same time push your legs to the ground and stand on tiptoe. This stretching action can relax the whole body and avoid muscle stiffness.
② Intermittent push-ups
Some dishes need a certain waiting time. You can use these short free time to put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table to do "kitchen push-ups". A cooking process can save the time of doing 15 push-ups!
2. Climbing stairs for 30 minutes = skipping rope 19 minutes.
Exercise your legs.
Climbing stairs is a systemic aerobic exercise, mainly relying on the strength of legs and waist, so that the thighs can be exercised and the whole body can be exercised. Climbing stairs can speed up the blood circulation of the whole body, consume food in the body and convert it into ATP, and help the fat metabolism of the thigh. For people whose fat is mostly concentrated in the lower body, climbing stairs can exercise the fat accumulation parts of the lower body more pertinently and get twice the result with half the effort.
How to climb stairs
When climbing stairs, his body is bound to lean forward slightly, including hand swinging and striding, thus enhancing the strength of lower limb muscles and ligaments, maintaining the flexibility of lower limb joints and enhancing visceral function. At the same time, focusing on the legs, walking up two or three steps at a time, the movement is stable and powerful, keeping breathing balance, which can effectively stretch the muscles of the buttocks and the back of the thighs; Going down the stairs is step by step. This is for safety reasons, so going upstairs and downstairs repeatedly is "climbing stairs to lose weight". Climbing stairs will speed up people's breathing frequency and pulse rate, which has an excellent promotion effect on enhancing people's breathing and strengthening the functions of the heart and vascular system.
Stretching after climbing the ladder
After climbing the stairs, you must stretch and relax your thighs and calves, or your leg muscles will become stiff! Put your feet on the higher table, leg press, and stretch your legs. 5 minutes for each leg; The stretching of the calf is that two toes step on the stairs and do a tiptoe movement, that is, lift the heel. Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.
3. Wipe the floor for 30 minutes = dance on the dance floor for 45 minutes.
Exercise the chest
When I say mop the floor here, I don't mean mop the floor. The real way to wipe the floor is to lie on your knees, hold the rag with your hands straight, and bow your back while dragging the rag to your knees. This action is similar to push-ups, which can strengthen the chest and beautify the muscles of the back and upper arms. The energy consumed by cleaning the floor is also very considerable, but it should be noted that the distance that the hand stretches forward cannot be too large, otherwise the burden borne by the shoulder joint is too heavy.
4, wipe the glass = jump aerobics!
Full-body exercise
Cleaning the glass seems simple, but it is also a tiring job. One hour of aerobic exercise can consume 300 calories, while one hour of window cleaning can consume 250 calories! It is conceivable that the slimming potential of wiping glass is great! The action of cleaning glass requires standing up, bending down and squatting down, so that the whole body can get enough exercise and the back, shoulders, waist and legs can get exercise. Not only can you stretch your muscles, but you can also lengthen your body lines and help shape.
How to clean the glass
Face the window, with your feet shoulder width apart, stand on your toes to the outside and raise your arms. At this point, consciously stretch your back, tighten your hips, and move your center of gravity up. Bend your knees in the same direction as your toes, don't lean forward, and slowly straighten your waist. Use your hands that don't work well at ordinary times. Take a rag in each hand, wipe it counterclockwise with your right hand, bend your body sideways, and wipe it clockwise with your left hand, so that your lateral abdomen and scapula can move vigorously.
5. Clean with a vacuum cleaner for 30 minutes = free fight 15 minutes.
Exercise the lower body
Vacuum cleaner is a common cleaning tool. It is usually used to clean the dust and sundries on the ground, but it can also be combined with some slimming actions to make the cleaning process more interesting and healthy. Cleaning with a vacuum cleaner consumes 150 calories per hour, and at the same time, the buttocks, thighs and even knees will be exercised.
How to use a vacuum cleaner
Hold the vacuum cleaner in your right hand, press your abdomen slightly, consciously move your hips to the center of your body, stand up straight and don't lean forward. Starting from the heel of your right foot, take a big step forward and pay attention to your abdomen and buttocks. Focus on your right foot and stretch the joints of your left foot. Reach forward as far as possible and make sweeping movements. When cleaning, bend your right knee 90 degrees and keep your waist upright. You can change the vacuum cleaner to your left hand, and so can your left leg.
6. Washing clothes for 30 minutes = walking slowly 15 minutes.
Exercise limbs
Don't always rely on the washing machine, girls' underwear skirts should be washed by hand. Underwear and thin skirts are easily damaged by washing machines, and hand washing can consume 120 kilocalories per hour, which is very helpful for wrist thinning. At the same time, standing on tiptoe to dry clothes and stretching your limbs will also make your body curve more beautiful.
How to wash clothes
Washing clothes can stand on tiptoe or one foot when cooking, lengthen calf muscles and reduce leg fatigue.
How to dry clothes
Stand up straight with your back to the clothesline, keep your crotch still, twist your upper body to hang clothes, and switch left and right. When twisting, if you lean back slightly, you can increase the load and exercise the muscles on both sides of your waist.