Fitness and beauty gymnastics can quickly reduce fat without spending money. People with heart disease are not suitable for this sport. Exercise can help us to excrete toxins from our bodies quickly. Regular exercise is conducive to enhancing our cardiopulmonary function. Simple exercise can also help us exercise. Let's take a look at the rapid fat reduction in fitness and beauty gymnastics, which costs no money and requires no knowledge.

Fitness, beauty, gymnastics, fast fat reduction, no spending 1 1, leg swing exercise.

Exercise area, thighs, shoulders, arms

Prepare for action, step on the right foot in the middle of the fitness belt, and take a small step back with your left leg at a 45-degree angle.

Start exercising, lift the fitness belt over your head with both hands, tighten your hips, and let your left leg swing back and forth. Do a group (30 times) and then switch legs.

Step 2 lift your legs

Exercise site, thigh, spine

To prepare for the action, bend the right leg backward and lift it, and pull the foot surface of the right leg or right foot with the fitness belt.

Start exercising, lift your right leg, keep your spine straight and your back in a line. Stretch your arms, relax your shoulders, and expand your chest. Do a group (15 times) and then switch legs.

3, supine exercise

Practice field

Prepare for action (the table must be heavy enough) or other fixtures, lie flat, keep your head as close as possible to the legs of the table, bend your knees upwards, put your feet flat, grab both ends of your belt with both hands and tighten it to your ears.

Start exercising. Put your hands close to your ears, slowly lift your shoulders, pause for a while, and start again.

4. Side-spread exercises

Practice field

Get ready to move, feet apart, hip width apart. Tie the fitness belt over your legs and ankles.

Start exercising, take a big step to the right with your right foot, then take a small step to the right with your left foot, and keep your belt tight. Then do the same action in the opposite direction and insist on doing a group (15 times).

5, traction exercises

Exercise area, shoulders

Prepare for the action, straighten your arms, and tighten the fitness belt over your head with your hands, keeping your hands slightly wider than your shoulders.

Let's get started and tighten the fitness belt. Then keep your right arm still, slowly lower it to the left side of your body until it is chest high, pause for a while, and then change your right arm to practice. Do this exercise alternately with your arms, one group on each side (15 times).

It is suggested that if you want to increase the intensity of exercise, you can grasp the position of the fitness belt near the center (the excess part of the belt can be wrapped around your wrist); On the contrary, if you want to reduce the intensity of exercise, you can grasp the parts near the two ends of the belt to practice.

Fitness and beauty gymnastics can quickly reduce fat without spending money. 2. Sit flat on the mat or bed with your arms behind your back and bend naturally. Keep your legs close to your chest and tighten them as much as possible. Hold for 3 seconds, then open, heel off the ground, legs straight close to the ground. Do it 20 times. This action helps to exercise the muscles of the abdomen and the front of the thigh. The arms, waist, abdomen and inner thighs are the places where fat is most likely to accumulate, so the coach specially recommended six targeted calisthenics for you to exercise easily at home.

Action 1 (thin side waist): Hold the wall with your left hand, lift your right leg, open your hips, and bring your knees as close as possible to your shoulders and return to your original position. Repeat 20 times before changing to the other side. This action can reduce the fat on the side waist.

Action 2 (thin waist): stand facing the wall, with the upper body slightly tilted and the waist not shaking, tighten the abdomen, open the hips and lift the knees upward. Return to the original position after feeling the feeling of squeezing on the back of buttocks and thighs, repeat for 20 times and then change to the other side. This action can reduce the fat in the back waist.

Action 3 (abdomen): put your hands on your chest and choose the correct sitting position, so that your hips are slightly off the ground and your waist swings naturally, feeling like you are walking on the ground and swinging left and right. Do it 50 times. This action can effectively reduce the fat in the waist and abdomen.

Action 4 (inside of thin thighs): Sit flat on the mat or bed, put your palms behind your back, naturally support your body, slowly lift your legs perpendicular to the ground, then spread them to both sides, and finally return to the vertical position. Repeat 20 times. This action helps to tighten the fat on the inner thigh.

Action 5 (thin arms): Sit flat on the mat or bed, put your palms behind your back, and support your body naturally with your arms. Straighten your arms, lift your hips and bend your knees so that your body is parallel to the ground. Hold for about 3 seconds and slowly lower your hips back to the original position. Repeat 15 times. This action can effectively exercise the muscles of the arm.