1, slimming aerobics
Weight loss aerobics 1. Bow and arm exercises
1, ready posture: kneeling, head up, back straight.
2, action: arch back, bend over, contract abdominal muscles, maintain posture for 5 seconds, restore. Repeat 8 times, exhale through the mouth when contracting abdominal muscles, and inhale through the nose when recovering.
Fitness aerobics II. Body lateral flexion movement
1, ready posture: sit cross-legged and put your hands on the ground beside your body.
2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, and then swings to the left, repeatedly bending to the left four times, and restoring. Do it four times on the right side and repeat it twice. When bending sideways, the hips will not move, and the movement should be slow and rhythmic.
Slimming aerobics III. Rowing
1, preparation posture: sitting posture, legs bent apart, arms raised forward, palms down.
2. Action: stretch your hands forward, bend your upper body forward, and stretch your head between your knees to restore. Do it every 6 seconds 1 time and repeat it 24 times. Abdomen in when the back is straight, exhale when the upper body leans forward, and inhale when it is straight.
Slimming aerobics iv. Leg exercise
Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.
Weight loss aerobics v. twisting exercise
Sitting posture, two arms droop naturally and the left leg bends to the right; Bend and lift your right leg, put your feet on the outside of your left thigh, twist your upper body to the right, keep up with your left hand on your right leg, put your right hand on the floor behind you, and look at your right shoulder. Hold the posture for 20 seconds, change the direction and do the same action, and repeat twice each. When you turn around, close your abdomen and take a deep breath.
Slimming aerobics VI. Abdominal exercises
Lie on your back, with your legs apart, your waist off the ground, your arms flat on your sides, tighten your abdominal muscles and keep your spine on the ground for 6 seconds, then relax and recover. Repeat 12 times.
Slimming aerobics VII. Standing exercise
1, preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.
2, action: gather the abdominal muscles, slowly stand up, want to slim down in summer, healthy and beautiful? Add WeChat: kkp48 1 to teach you to lose weight easily! Keep your back straight for 4 seconds until only your shoulders touch the ground, then slowly lower your waist and recover. Repeat 12 times.
Slimming aerobics eight. Rotation exercise
Lie on your back, bend your right leg, put your right foot on your left thigh, put your arms flat on your sides, palm down, and swing your right knee as far as possible to the left for 8 times. Then, put your left foot on your right thigh and swing your left knee as far as possible to the right. Repeat 8 times, twice each. When swinging your legs, keep your shoulders still and your hands in the same position.
2, slimming moves
Spider-Man style
You can exercise all the muscles in your abdomen, and you can also take care of the muscles in your calves, chest, back, arms and shoulders. Based on the push-up posture, the arm is straight down and the arm and shoulder are kept in the same straight line; Pull the right leg to the front of the leg, try to shorten the distance from the knee to the elbow, be sure to reach your own maximum, then change the leg and lift it in the same way.
To perform this action, both sides 15 need a set. When you exercise, you must feel the blood flow and sweat secretion.
Scissors legs
Can exercise abdominal muscles, especially rectus abdominis. First, sit on the floor with your arms back, elbows parallel to the ground, support your body, lift your legs at a 45-degree angle from the ground, and then slowly put them down. In the process of falling, change the position of your legs alternately until you land, and repeat the actions of lifting, falling and crossing, and try to complete them within 30 seconds.
Superman style
Mainly exercise the muscles of the back and abdomen, face down, hands on the back of the head, legs straight; With the waist as the support, make the force upward, lift the upper body and legs, leave the ground as far as possible for 5 seconds, then resume the prone position and repeat the action for 10 times until it can't stop.
Prone knee
Train abdominal muscles, especially oblique abdominal muscles, including thighs, hips, back, chest, arms and shoulders. Start with a prone position, then bend the left calf, lift the knee forward at the same time, as close as possible to the right elbow, and change the right leg after restoring the initial position. The method is the same. Take 15 on each side as a group.
Two sets of powerful slimming exercises
First, the flat lift elastic belt squat
Step 1: First, spread your legs shoulder-width apart, keep your back straight, grab both ends of elastic belt with both hands, straighten it forcibly, and then lift it over your head.
Step 2: Keep your arms posture, bend your legs outward to 90 degrees, and lower your upper body to a semi-squat posture, just like a horse stance, and repeat the action for 20 times.
Second, pull elastic belt back and bend your knees.
Step 1: Stand naturally. Hold one end of elastic belt with your left hand, raise your right hand upward, put your left hand close to your ear, and hold the other end of elastic belt with your right hand from behind.
Step 2: Take a step forward with your left leg, bend your legs and press down in a lunge-like posture until your legs are bent at 90 degrees respectively. When squatting, bend your elbow with your left hand, pull down with your right hand, and keep stretching with elastic belt. Go back to step 1 5 seconds and repeat the side change for 20 times.