1, zero equipment slimming exercise
The following four movements are fast and explosive, which can exercise muscles. Do this exercise two or three times a week. Do the first action for 30 seconds, then do the second action for 30 seconds, rest for one minute, and repeat it three times. Then do the third action for 30 seconds, then do the fourth action for 30 seconds, rest for one minute, and repeat it three times.
(1) Squats and forward kicks
Stand with your feet shoulder width apart, your hands bent and your elbows behind your head.
Bend your knees, sit down, imagine a chair behind you, and try to squat down and keep your back straight.
When standing with your back up, kick your right foot forward with your foot facing the ceiling.
Then squat down again and kick your left foot forward.
(2) Bow-leg jump conversion
The left leg is forward, the right leg is arched backward, and the hands are held at the sides of the body.
Jump up by the explosive force of your legs.
The legs switch in the air like scissors, that is, when landing, the right leg is in front and the left leg is behind.
(3) Cross-legged push-ups
The upper body is in a push-up position, and the right foot is placed on the left foot, so that the left foot can bear the weight of the body.
Put your hands on the ground and lower your upper body until your chest touches the ground.
Get your upper body up, put your left foot on your right foot, and then do push-ups.
(4) Kneel on the ground
Put your hands on the ground and stand on tiptoe.
Bend the right knee towards the left elbow, return to the original position, and then bend the left knee towards the right elbow.
The key is to alternate quickly.
2. Skillfully use gadgets to lose weight
Exercise principle: Exercising the lower body is a shortcut to lose weight. The lower body consists of large muscle groups (hip, quadriceps femoris, hamstring and calf), which produce stronger metabolic reaction during local exercise, so the body burns more calories during and after exercise. That is to say, when sculpting the lower body, the whole body will also lose weight.
Key points of exercise: Exercise to every muscle group. This set of exercises helps you to train some deep muscles that are easily overlooked by moving forward, backward and horizontally to exercise your hips, quadriceps femoris, hamstrings and calves respectively. Take a break in the middle of the four groups of exercises, each group repeats three times, which takes about 15 minutes.
(1) Lateral stride of binding leg
A small resistance band is placed under the knee, feet are hip width apart, and the knee is slightly bent.
Keep your body tense, take a step to the left with your left foot, and take a step to the left with your right foot, close to your left foot. Repeat this small step 30 to 40 times, then switch to the right, take a step to the right with your right foot, and do it 30 to 40 times.
(2) lunge switching
Lift your right foot and bend your knees into an arch.
Keep your posture, stand straight with your legs, stand on tiptoe with your left foot, step back with your right foot, and bend your knees into an anti-bow shape. Go back to your original position. Repeat 10 to 12 times, then change your left foot and step out first, then repeat 10 to 12 times.
(3) Dumbbell Squat Weightlifting
Stand with your feet shoulder width apart, toes slightly outward, and hands holding a heavy dumbbell vertically on your chest.
Kneel down, keep your back straight and get as close to the floor as possible. By applying pressure to the heel, stand up straight slowly until the strength is transferred to the toes, the body is pulled up, the toes are pointed, and then the original position is restored. Repeat 15 to 20 times.
(4) Stabilizing spherical bending legs
Lie on your back on the floor, put your calves on the stabilizer ball, hang your hips and waist, and form a straight line from your shoulders to your heels.
Bend your knees, lift your hips and let the stabilizer ball roll in your direction (see B). Put your feet on the stabilizer ball. Return to standby position. Repeat 15 to 20 times.
3. What is the fastest exercise to lose weight in summer?
(1) full-body yoga
1) Stand a few steps away from the stool, bend your upper body, separate your hands by about 10 cm, and lift your hips toward the ceiling.
2) Put your right hand in front of the stool, then move your right leg forward until your knees are on the stool, and do the same for your left hand and left foot.
3) Do push-ups, bend your elbows and press your back down. Repeat 8 to 10 times.
Note: prepare small stools in advance. This kind of yoga helps to shape the whole body and can be practiced with any of the above parts.
(2) Swimming to lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Just like a freshly boiled egg, the cooling rate in air is far less than that in cold water.
Experiments show that the heat consumed by people running in a standard swimming pool for 20 minutes is equivalent to running at the same speed 1 hour on land, and the heat consumed by staying in 100 minutes is as high as 100 kcal, which is equivalent to the heat released by air at the same temperature 1 hour. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
(3) Climbing stairs to lose weight
Using stairs can also have a good effect on stovepipe, so what should I do?
1) do the action on the stairs.
People only stand on the steps with their toes, their heels hanging in the air and constantly moving their heels up and down. In this way, the muscles of the thigh are in a state of tension, which will consume the fat of the leg to provide energy, and the thigh will become thinner.
2) Use stair handrails to do leg press exercise.
Putting your legs on the stair railing and pressing your hands on your legs to do leg press movements will also consume fat on your legs. After leg press, putting your leg down and massaging your leg muscles can not only relieve the tension of your leg muscles, but also activate the subcutaneous fat of your leg and make it burn. Your thighs will be thinner after you finish this set of movements.
(4) Squat to lose weight.
1) Keep your legs shoulder-width apart and focus on the center of your body. Legs stand too wide, center of gravity is too low, standing too narrow, center of gravity is too high, which is not conducive to the later movements.
Tip: Don't squat too low, the thigh feels sour, the center of gravity is unstable if it is too low, and the thigh muscles can't meet the requirements of "ma bu" or "ma bu" or "stovepipe" if it is too high.
2) Keep your center of gravity and keep your hands straight on your chest. This action helps to stretch the muscle lines on both sides of your body, and also helps to correct the center of gravity forward after squatting, so as not to fall backwards after squatting.
Tip: Don't squat too low, the thigh feels sour, the center of gravity is unstable if it is too low, and the thigh muscles can't meet the requirements of "ma bu" or "ma bu" or "stovepipe" if it is too high.
3) Don't squat too low, the thigh feels sour, too low the center of gravity is unstable, too high the thigh muscles can't meet the requirements of "ma bu" or horse stance just look, and stovepipe is invalid.
(5) Jogging to lose weight
1) 5 ~ 10 minutes per week.
Jogging should not be rushed, but must be adjusted according to your physical condition. You are not allowed to run fast at first. It is suggested that you can walk fast and run lightly first, and feel that your legs and knees have adapted to running, and then gradually increase your speed. Beginners should not run for too long for the first time. The first 30 minutes is enough, and then it will be increased by 5~ 10 minutes every week, and the longest running time will be controlled within 1 hour.
2) It is forbidden to eat a lot after exercise.
After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you will be defeated. It is recommended to jog 1~2 hours before eating.
(6) Belly dancing
Best fit: strong body coordination ability, want to focus on slimming waist and tightening the whole body MM.
Difficulty: more difficult.
Belly dance is also a kind of whole-body dance, which can make your neck, shoulders, abdomen, buttocks and legs get full exercise and exercise your whole body at the same time. In addition, practicing belly dancing can also train the coordination ability of the body, because when some parts of the body move rapidly and continuously, other parts should be in a relatively static state.