1. What should I do to lose weight and shape?
First, thin abdomen: one breath 10 times, 2 ~ 3 times a day.
Action 1
Stand up straight, sit in a chair and look from the side. Your ears, shoulders and pelvis should be in the same line.
Action 2
Put your hands on your abdomen, take a deep breath and press your abdominal muscles with your hands.
Note: Concentrate your abdominal muscles consciously and open your mouth to inhale.
Action 3
/kloc-exhale slowly for 0/0 times and keep your hands on the abdominal muscles. To "breathe, breathe" like this, just pat your abdomen with your hand when you breathe.
Second, stovepipe: ankle exercise 10 times, thigh massage 5 times.
Action 1
Prepare a table, stand up straight and stand with one leg away from the table. Be careful that the height of the table is not too high, and don't use a table with wheels, or you will get hurt easily.
Action 2
Lift your right foot, put it on the table, lean your heel on the table, stand on tiptoe and swing your ankle back and forth. After swinging 10 times, the left foot also does the same action.
Action 3: Hold your thighs with your hands.
Put your hands on your thighs, open your palms and wrap your thighs. At the same time, the right knee flexes slightly, and the left foot squats and stands up.
Action 4
On the basis of action 3, the hand wrapped around the thigh is forcibly massaged to the ankle along the thigh. As the hands move towards the ankles, the bent knees slowly straighten out. Do this action five times, and do the same with the other foot.
3. Hip lifting: Do it 5 times left and right, and finally do hip lifting 1 time.
Action 1: Bend your knees and hold your hips.
Open your feet shoulder-width apart, bend your knees, and slightly protrude your waist forward. At this time, the abdominal muscles and hip muscles are tightened, and the right hand holds the left side of the hip to feel the contraction of the muscles. Do the same thing with your left hand.
Action 2: Lift your hips and straighten your knees.
Lift your hips with your hands and straighten your bent knees. Do this action five times on each side.
Action 3: This time, put your hands together to hold your hips.
After lifting your hips with one hand, bend your knees and hold both sides of your hips with both hands to feel the contraction of your muscles.
Note: At this time, the knee is bent.
Action 4
Raise your hips as high as possible with your hands and straighten your bent knees at the same time. At this time, you can imagine yourself slim after exercise while doing this action.
In order to lose weight, many people eat nothing all day, which is actually wrong. You can have three meals a day, try to eat protein, and don't eat anything containing carbohydrates at night. In the morning and at noon, the body has a good function of digesting energy, so you can eat normally, but you should be temperate at night!
2. What are the benefits of slimming exercise?
1, lose weight, lose weight.
Since it is a weight loss exercise, the first benefit is to lose weight, which can make people sweat and lose weight and get rid of excess fat. Exercise is an important way to lose weight, and it is a good choice for people who love beauty. Jumping to lose weight is healthier than dieting and taking diet pills, and fat is not easy to rebound, which is good for your health.
2. Increase vital capacity
Weight loss exercise increases the strength of respiratory muscles, increases the range of chest activities and vital capacity, improves lung ventilation and ventilation functions, accelerates gas exchange, and is conducive to more oxidation and burning of excess fat. It can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
3, enhance physical fitness
Although the purpose of jumping weight-loss exercises is to lose weight, after all, it is through body muscle exercise to reduce fat, and general exercise can achieve the effect of fitness. Regular weight-loss exercises can also enhance physical fitness and improve human immunity.
4. Shape your body
In fact, weight-loss exercises have great exercise value and can bring better results to our bodies. Body shape is divided into body shape and posture. Body shape refers to the external shape of a person's body, while posture refers to the behavior and movements of ordinary people. Nowadays, most people especially like the perfect figure, so as long as they often do weight-loss exercises, they can change their figure. However, this kind of exercise is relatively large, which is not suitable for the elderly to exercise in large quantities.
Step 5 relieve stress
The society is developing constantly. We live in this era of rapid development and will feel the pressure from all sides. Doing weight-loss exercises regularly and exercising regularly can not only entertain the body and mind healthily, but also relieve the pressure in life appropriately.