1, double weight loss exercise
1. Dumbbell Squats and Lift Arms
Small dumbbells should not be too heavy. For girls, you can even use a bottle of mineral water instead. They can be made anytime, anywhere, no problem watching TV or working. It's too monotonous to exercise alone. Two girls were together, chatting and exercising, and time passed like this. Today, we are going to teach you some tips for two people to cooperate, hoping to add some fun to fitness.
Target transformation parts: legs, waist and abdomen core strength and arms.
Training method: separate your legs to twice the shoulder width, hold a small dumbbell, exhale and bend your knees down (keep your back upright), then inhale and straighten your legs and raise your arms. After doing 15, alternate the other side for training.
Training effect: improve the core strength of waist and abdomen, and modify the lines of legs and arms. It is an effective comprehensive training method for the whole body.
2. Pull the rope and row the boat with two people standing.
Target transformation site: upper back
Training method: hold the elastic rope, bend your legs slightly and lean back 30 degrees, expand your shoulders and pinch your elbows, and exhale to pull your arms back. Slowly restore and move on to the next action. Training effect: help tighten back fat and improve back tightness.
Training effect: effective hip lifting, especially hip line is more obvious.
3. Three-end bending of elastic rope
A person with a Pilates fitness belt can actually evolve many movements to facilitate face-to-face communication. You don't have to sit down and chat, do you?
Target transformation site: the back of the arm
Training method: the training method is to separate your legs back and forth, retreat on the elastic rope, hold the other end of the elastic rope with both hands, put your arms close to your ears, inhale when you lean back, and exhale with your arms straight. Training effect: effectively tighten the internal fat of the arm and bid farewell to butterfly sleeve.
Training effect: interesting training, while improving the body's dynamic balance ability.
4. Rotating transfer of drug ball
Ball is the most common equipment, of course, it has weight, and the right size is the best. In fact, standards are not the most important. As long as you have the ball and do the basic movements, the effect will gradually appear.
Target transformation site: lateral waist
Training method: two people stand with their legs back to back, hold the fitness ball in their hands and rotate their bodies, passing the ball to their companions. After the partner receives the ball, he turns around and returns in the other direction, forming a circular exercise.
Training effect: it can effectively improve the side waist curve and train the "S" shape.
5. Being happy without gadgets
With the help of friends, your movements will be more in place, and many postures that were originally difficult to complete can also be done. This is one of the greatest benefits. In addition to fitness, we can also strengthen cooperation.
Target exercise field: body balance ability
Training method: two people stand on one leg and shake hands face to face. By pushing and pulling each other, they can maintain their own physical stability and destroy each other's physical balance.
Target transformation site: buttocks
Training method: after standing on one foot with both hands and legs, keep your back upright, squat your hips up, and don't squat your knees over your toes. This pair of slimming exercises can be done at home, and the movements are simple and easy to learn. However, we need to remind everyone that when doing this aerobic weight-loss exercise, we should pay attention to wearing loose and comfortable clothes, which will help stretch the movement and make you sleep more stably and sweetly.
2, the most effective way to lose weight around the waist.
First, abdominal breathing reduces the stomach.
Now that you consciously feel your breathing, do you feel that your breathing is very light? If you are not reminded, you will not pay attention to your breathing at all. In fact, the way we breathe in our daily life only provides basic oxygen for the body and helps to discharge waste gas, but it does not have the function of losing weight. If you can consciously try another way of breathing, you can use breathing to reduce your stomach! Yes, this kind of breathing is abdominal breathing. During abdominal breathing, the abdomen is exercised to a greater extent, as follows.
First, lie flat on the ground, bend your knees so that the angle between your thighs and calves is about 45 degrees. Then, put one hand on your stomach and the other hand on your lower back. Then inhale through your nose and hold it for 3 seconds, then open your mouth and exhale through your mouth and hold it for 6 seconds. In the process of exhaling, the hand placed on the stomach should be pressed down slightly until the hand placed on the back feels the back pressed down. Finally, exhale through the nose, and at the same time put your hands on your stomach and massage from outside to inside. This is repeated about 5 times. Abdominal breathing can provide enough oxygen for blood, promote blood circulation, massage can also promote the stomach and intestines, and promote the discharge of intestinal waste.
Second, rub your abdomen.
Abdominal rubbing is very similar to massage. In fact, abdominal rubbing can be said to be an upgraded version of abdominal massage. Compared with general abdominal massage, it is more targeted and needs the cooperation of other parts of the body. The specific method is: first, stand well, don't separate your legs, but close together and relax. Then reach out your hands, open your left palm and put it on the back of your right hand, and then keep your hands under your chest. Next is the specific abdominal rubbing action. Start with your hands from the position just now, push clockwise towards the abdomen, stay at the abdomen and waist for 3 minutes, and massage intensively.
This set of movements is a wide range of abdominal massage, which can massage the lymph of the waist and abdomen during the practice, promote the work of the lymphatic system, promote gastrointestinal peristalsis, speed up blood circulation, and make the waste accumulated in the abdomen discharged smoothly, thus playing the role of slimming the abdomen. Pay attention to the speed and rhythm of hand movements when rubbing the abdomen. It doesn't need to be too fast. Too fast will increase the strength, too hard will affect the operation of internal organs. I suggest you practice once every morning and evening.
Third, the action of beating the abdomen.
After introducing the simple abdominal breathing and abdominal rubbing, we should introduce the flapping action, which is mainly aimed at the biggest enemy of abdominal obesity-excess fat. The specific methods are as follows: first, stand upright in situ, slowly adjust your breathing, keep breathing naturally and relax your body. Then put your fingers together and bend the back of your hand slightly. Then pat the abdomen with this hand posture. You can hear a low "bang, bang" sound when shooting, and there is no pain. Flap continuously for 5~ 10 minutes, and then relax.
In the process of practicing movements, abdominal muscles can be effectively exercised because of their constant beating, which can also promote blood circulation in the abdomen, promote abdominal fat, make fat easier to decompose and consume, and prevent fat accumulation. It should be noted that flapping doesn't require much force. Flapping with the empty palm is to prevent the abdominal muscles from being damaged by excessive stress. In addition, the beat should also master the rhythm. This set of movements can be performed not only during the rest time, but also when you are walking normally, which can speed up thin belly.