1, exercise to lose weight.
Squat exercise part-legs
Step 1:: Stand with your feet shoulder width apart, with your center of gravity slightly on your heel, your back straight, your abdomen narrowed, your arms straight forward and parallel to the ground.
Just like sitting in a chair, sit your hips back as far as possible and Step2 your back straight. Repeat 8- 15 times.
Raise your arms horizontally-your shoulders.
Step 1: Stand with your feet shoulder width apart, hold the dumbbell with both hands and hang it next to your hips, with your elbows slightly bent and your palms facing each other. The lower abdomen and knees are slightly bent.
Step 2: Raise your arms horizontally to both sides until they are parallel to the ground, and then slowly lower them. Repeat 8- 15 times.
Push-up practice area-chest+shoulders+arms
Step 1: The feet are in a high kneeling position, and the upper body leans forward. Open your arms slightly wider than your shoulders and stay on the ground. Face down.
Step2: Bend the elbow, let the whole body press down, and let the upper arm be parallel to the ground. Repeat 8- 15 times.
Hip push-ups exercise area-waist and abdomen+hips
Step 1: Put the headrest on the ground, with the head, shoulders and upper back resting on it. Bend your knees and put your whole foot on the ground.
Step2: Use the strength of waist, abdomen and buttocks to push the whole body upward. Remember to clamp your hips. Repeat 8- 15 times.
2, stovepipe exercise yoga
Leg beauty exercise
1, side leg lift
Lie on your side, facing the right, with your right hand supporting your head, your left hand on the floor in front of your chest, your right leg straight on the ground, your left leg straight, and your left foot on the chair seat.
Inhale, lift your right foot off the ground and put it under the chair seat. Exhale and repeat on the other side.
2. Stand and kick
Stand, feet together, legs straight, hands on the back of the chair, back straight, shoulders backward, eyes straight ahead.
Straighten your left leg and push it back until your toes are a few centimeters off the ground. If conditions permit, try to raise your left leg and repeat on the other side.
3. Sit with one leg raised.
Sitting posture: the left leg is straight forward, the right leg is bent and placed above the left leg, the right hand is placed on the knee of the right leg, the left hand is placed on the right foot, the back is straight, the shoulders are opened backwards, and the head is slightly lower.
Slowly straighten your arms, keep your hands as low as possible on your right leg, raise your head and look straight ahead.
4, supine single kick
Lie on your side, facing the right side, hold your head with your right hand, put your left hand on the floor in front of your chest, bend your right leg, put your right foot behind you, straighten your left leg, and touch the ground slightly with your left foot.
Inhale, slowly lift your left leg off the ground and point diagonally upward until it is 60 degrees from the ground. Exhale, lower your left leg and repeat many times. Switch to the other side.
5. Kneeling with one leg raised
Kneel on one knee with your left foot, slightly bend your right leg, and lift it. Your right leg and calf are parallel to the ground. Hold your hands on the ground, raise your hips and keep your upper body upright for 5 seconds. The upper body leans forward slightly, hands are spread out to support the ground, the left foot and calf are kept on the ground, and the right leg is kept straight and backward 10 second.
Sit on your knees, with your right foot bent forward, your calf hovering inward, your left leg touching the ground backwards, and your body leaning forward slightly 10 second. Keep the leg movements unchanged, bend the upper body forward slowly, keep the forehead on the ground as far as possible, bend the elbow, and keep the arm perpendicular to the ground 10 second. Exhale slowly, and let the upper body gradually return to the third step with the strength of your hands. Keep your hands straight and look forward 10 second.
Step 6 stand forward and bend forward
Feet together, legs straight, arms straight down naturally, fingers together, palms forward, shoulders open back, back straight, eyes looking forward. Slowly straighten your arms above your head, put your hands together and pull up hard. Chest out, legs straight.
Put down your arms and bend down at the same time until your forehead is on your calf, your hips are pulled up, your hands are on the floor next to your feet, and your forearms are close to your calf.
7. Triangle
Feet together, legs straight, body slowly bent down. At the same time, straighten your arms, hold your toes with both hands, straighten your back, stretch your head forward, and straighten your body in an inverted triangle.
8. Flat type
From the push-up position, put your arms straight under your shoulders, your legs straight and your toes on the ground. Bend your elbows 90 degrees, while lowering your body so that it is parallel to the floor.