One week after menstruation, try to keep the frequency of 2 hours every day or every other day, and keep it at least 7 hours every week. The most effective way is to ask someone to help you make a plan, let him know about you, and he will let you reach your ideal state and slimming goal within this time.
Running, swimming and cycling are particularly easy to consume calories and are the best choice for people who want to lose weight. You can try all kinds of things you are interested in, such as rhythmic gymnastics, Latin dance, ballet and so on. Because your physical quality and acceptance are first-class, not exercising is a waste.
1, twisted abdomen
Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg to fold your calf properly, bend your knee upward and lift your left leg so that your calf and thigh are perpendicular to the ground respectively. While lifting the leg, lift the upper right body to the left and front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.
2、
Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.
Step 3 lift your shoulders
Lie down in a prepared posture, knees together, legs at an angle of about 90 degrees, hands on your head, exhale, lift your upper back, shoulders off the ground, and close your chin, but don't lift your upper body too much, let alone do it. Try to keep your back down, including your lower back and hips, and keep your feet off the ground. Lift it with the muscles of your upper abdomen.
4. Lift your knees.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up, lifted off the ground under the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen particularly compressed, which can strengthen the muscle strength of internal and external oblique muscles.
Step 5 stretch the ground
Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.
Step 6 stretch sideways
Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.
7. Lie on your back and twist your knees
Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.
8. Bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
9. Lift your legs and twist your knees.
After lying down, bend your knees and lift your legs so that the calves and thighs are at 90 degrees, and the thighs and upper body are supported on both sides of the upper body. Knees close together twist to the left upper body, thighs close to the upper body, hips and lower back lifted, and face turned to the left. Then lift your legs 90 degrees, twist your knees to the right and turn your face to the right, and repeat this several times.
10, plate support
Lie prone, elbows are shoulder width apart, elbows are supported on the ground, and the upper arm and trunk are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Keep your neck straight naturally, keep your eyes looking forward and down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, tighten your abdominal muscles and pelvic floor muscles, so that your spine is in a natural physiological bending shape, keep breathing and keep it as much as possible.
1 1, prone support
Support your hands on the ground or a bracket, with the distance between your hands slightly wider than your shoulders, your arms straight, your shoulders and chest slightly forward, so that the vertical line of your shoulder joint forms an angle of 10 ~ 15 degrees with the ground, and your legs are put together and supported on your toes. Keep your torso upright and tighten your waist. Raise your head and lead forward, so that the pectoralis major has a full sense of extension, and it is in a "peak contraction" position and pauses. When propping up, always keep your body posture until your arms are straight.
12, lie flat and tuck in.
Lie flat on the mat, bend your knees, open your hands behind your head, open your shoulder joints, and lift your body when inhaling. Don't let your waist, hips and feet off the ground, just let your upper back off the ground.
13, air bike
Lie on your back on the mat with your hands at your sides and palms facing down. Bend your knees and lift your legs. Keep your left leg bent and your right leg straight. Push the right leg down, keep the air posture, keep the left leg bent, then bend the right leg and straighten the left leg up. When the left leg is pressed down, the right leg is lifted at the same time, the right leg is straight up, and the left leg is bent back, and so on.
14, single-arm lifting
Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and raised, so that dumbbells are on the same level with ears, and palms are facing forward. Keep your left hand straight so that your arm is slightly in front of your face and your lower body remains still. Go back to lifting dumbbells and repeat with your right hand.
The above is the weight loss exercise one week after menstruation summarized by Health Network for your reference.
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