1, Pilates to lose weight
Now I'll teach you eight Pilates moves, which can help you lose weight. As long as you practice this group of movements every day, it only takes 7 days to find your obvious changes. It only takes 1 month to make you have a charming and healthy body. Moreover, you will find that your mood is getting better and better, and even your skin is getting younger and younger!
1. Shoulder bridge bracket:
Efficacy: Practicing this movement can help you burn abdominal fat effectively, drive away abdominal fat, and exercise the muscles of your back and buttocks, so that your body curve looks vivid and tight.
Steps:
(a) Lie on your back, relax all over, then bend your knees, put your hands on your sides naturally, and inhale slowly;
(b) Hold your breath and mentally count 1, 2, 3, 4, 5, 6;
(c) Exhale slowly, slowly raise your hips with the exhalation, and support your body with your shoulders until your knees and neck are in a straight line (your back is off the ground) and then return to the initial action; (d) Repeat 1 group for 3 times.
Special reminder: In the process of practicing this movement, you can imagine your body as an arch bridge and imagine that your body is very stable and strong. This kind of psychological suggestion can make your movements more standardized, stay longer and burn more abdominal fat.
2. Draw a circle with your legs:
Efficacy: Practicing this movement can exercise a lot of muscles in your waist and buttocks, not only burn off excess fat, but also create an extremely charming waist and buttocks curve. Moreover, this kind of exercise can fully activate the hip joint, improve the symptoms of lumbar muscle strain and relieve all kinds of waist pain and discomfort.
Steps:
(a) Lie on your back, relax your whole body, put your legs together, and naturally put your hands at your sides;
(b) Lift the legs together until they are perpendicular to the body at 90 degrees, then rotate the legs, first clockwise for 5 turns, then counterclockwise for 5 turns, then put down the legs and return to the initial action;
(c) Rotate clockwise and counterclockwise for 5 times to form 1 group, and repeat 3 groups.
Special reminder: imagine that your legs are just a brush when rotating, draw circles in the air, and pay attention to your legs together and your knees straight when practicing. After skilled practice, you can also increase the difficulty of practice, hold the puppet with your feet, and increase the tension of leg muscles, so that the fat burning effect is better and there is an unexpected slimming effect.
3. Up and down side kick:
Efficacy: Practicing this action can effectively exercise the inner thigh muscles that you seldom exercise, and at the same time, this action can help you tighten the "butterfly sleeve" of your upper arm!
Steps:
(a) Lie flat on your right side, with your right hand supporting your head and your left hand on your chest to support the ground;
(b) Kick the left leg upward hard, then slowly lower it, and repeat 10 times;
(c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground;
(d) Kick the right leg upward hard, then slowly lower it, and repeat 10 times;
(e) After doing 10 kicking exercises on the left and right sides respectively, it is 1 group, and three groups are repeated.
Special reminder: when kicking, keep your body straight, your upper body can't lean forward, and your hips can't push back.
4. Side kick back and forth:
Efficacy: Practicing this movement can help you create a small waistline with attractive index, and can also help you improve the hip curve and eliminate leg fatigue and edema.
Steps:
(a) Lie flat on your right side, hold your head with your right hand, rest your left hand on your chest, and keep your legs tight and straight;
(b) Raise the left leg above the hip, then kick it straight forward, then kick it straight backward, and kick it repeatedly 10 times;
(c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground, keeping your legs straight;
(d) Lift the right leg to be higher than the hip, then kick it straight forward, then kick it straight backward, and kick it repeatedly 10 times;
(e) After doing 10 kicking exercises on the left and right sides respectively, it is 1 group, and three groups are repeated.
Special reminder: when kicking, keep your legs tight and straight, and then imagine your legs swinging back and forth evenly like an antique pendulum.
5. Turn your leg to one side:
Efficacy: Practicing this movement can promote leg fat burning, which is better than running and cycling stovepipe, and can also help you completely solve the problem of leg edema.
Steps:
(a) Lie flat on your right side, with your right hand supporting your head and your left hand on your chest to support the ground;
(b) Raise the left leg to the same height as the hip, then extend the leg outward, make five turns in the forward direction, and then make five turns in the reverse direction;
(c) Lie flat on your left side, with your left hand supporting your head and your right hand on your chest to support the ground;
(d) Raise the right leg to hip height, then extend the leg outward, make five turns in the forward direction, and then make five turns in the reverse direction;
(e) The left and right sides rotate forward five times and then rotate backward five times, which is 1 group, and three groups are repeated.
Special reminder: pay attention to the whole leg when turning, not just the ankle.
6. Hold the ground and kick:
Efficacy: Practicing this action has the magical effect of preventing breast sagging, and can also help you improve the leg shape of your calf and make the calf line firm and firm.
Steps:
(a) Kneel on your knees, bend your upper body, and hold your hands on the ground (keep your arms straight) so that your hips are perpendicular to your thighs at 90 degrees;
(b) Cross your left and right legs and push back. Repeated kicking 10 is 1 group, and repeated kicking is 3 groups.
Special reminder: when you kick your leg backwards, you should straighten it completely and experience the feeling of stretching your whole body muscles.
2. Exercise that can lose weight
1. Swimming
Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.
rope skipping
Skipping rope is an aerobic exercise that is very suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 440 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage and knead the calf, relax the tense calf and prevent the calf from becoming a muscle leg.
Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So massage your arms after playing badminton. Regular practice of badminton can also improve the flexibility of the body.
Jogging in water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
Run stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
dance
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body. But different types of dance consume different calories, so it depends on which type of dance you choose.