1, abdominal muscle contraction training
The following three simple and effective moves only take you a few minutes to follow, and soon you will have an enviable perfect waistline. In addition, although these movements can effectively exercise the muscles of the waist and abdomen, it does not mean that you can see the effect faster if you do it every day and work hard. You must give your muscles enough rest and massage, and then rebuild, but you can achieve the effect faster.
Special instructions:
The most common mistake many people make when doing waist and abdomen training is that their posture is incorrect, and their lower back will be sore, which will not achieve the effect. In fact, it is normal to feel a little sore in the waist and abdomen after muscle strength training, but if it is sore in other places, you should pay more attention, so when you start practicing, you'd better spend more time to feel whether your posture is correct.
Abdominal muscle contraction training
1. Stand up straight, relax your hands, lift forward, and use the strength of your abdomen to shrink back. When doing this, try to shrink your hips and arch your back.
2. Inhale and chest out, put your hands back to your sides for a few seconds, and then repeat the first step. Repeatedly practicing this group of contraction exercises can effectively exercise abdominal muscles and beautify waist and abdomen lines. Be sure to pay attention to the correct posture when practicing. After the last few moves, your waist and abdomen should feel a little sore. If there is no feeling at all, the lower back feels sore, which means that the posture is incorrect, which not only has no body shaping effect, but also causes sports injuries.
Waist and abdominal rotation training
1. Sit on the ground (or it will be more comfortable to find a cushion), step on the ground with your feet firmly, keep your back straight, lean back slightly, keep your hands straight forward naturally, and keep your abdomen straight.
2. Keep the lower body still and rotate the upper body left and right in turn with the strength of the abdomen. This set of movements can exercise the muscles on both sides of the waist and abdomen with great intensity. Generally, novices will find it a little hard to do it, but relatively speaking, the effect will be more obvious.
Lateral abdominal muscle training action
1. Lie on your knees. Keep your back, hips, thighs and knees in a straight line. Bend your right hand and put it next to your right ear. Relax your left hand and gently put it on your right waist.
2. The waist and abdomen are forcibly contracted to bend the body upwards, and then the steps 1 and 2 *** 10- 15 times are repeated, and then the left abdomen is trained by changing sides, and three groups are made. For those who have a sports foundation, their visual ability will be improved.
Tip: These small waist-slimming exercises can help you easily finish the waist-slimming work. If you don't want to continue to have a bucket waist, come and join the ranks of thin waist!
2. Exercise suitable for losing weight
1. The most leisurely exercise to lose weight-walking
Everyone knows how to walk. Don't underestimate it. The amount of exercise is not large, but the effect of exercise is really good. Walk a long way. Long-distance walking is appropriate, twice a day, each time 1 hour. Walk fast, so that free fatty acids in the blood can be fully burned, and fat cells are shrinking, thus losing weight.
2. The hottest weight loss exercise-strength training
Strength training can make us have rich pectoralis major muscles and bronzed skin, but this is not the case. Women can also do strength training, and choosing the right exercise style is the most important thing. It is the foundation of human running jump shot and the necessary condition for us to complete our daily life, entertainment and work tasks.
Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
Strength training is actually quite fun. You don't need to know too many strength terms, you just need to participate in a strength training program at least once a week.
According to one's own conditions, a training goal is set, and the muscles of neck, shoulders, chest, waist, buttocks, legs, knees, ankles and arms are trained circularly in groups, times and weights.
3. The most effective exercise to lose weight-swimming
Swimming is a sport suitable for all ages. It's summer now, which is very suitable for our swimming and fitness. The price is real, but the effect can be reflected most quickly, which plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot at once is not in line with the original desire to lose weight and shape up, so don't open your abdomen immediately after swimming.
4. The coolest exercise to lose weight-kicking boxing
I believe many fashionable women are no strangers to kicking boxing. In today's fitness center, kicking boxing has become women's favorite sport. With the help of boxing, jumping and muscle contraction, loose meat can become tight, eliminate excess fat and reduce stress.
5. The most affordable exercise to lose weight-skipping rope
Skipping rope is considered to be the most economical and effective exercise, and it is not limited by the venue. Skipping rope is an aerobic exercise, which can consume 400 calories every half hour. If women eat too much one day, they can easily lose weight by counting the calories burned.
6. The most elegant exercise to lose weight-yoga
I believe there is no need to introduce how popular yoga is. The biggest role of yoga is to shape a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development.
As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.
7. The most energetic exercise to lose weight-cycling
Nowadays, the society is advocating environmental protection, so cycling should be a good means of transportation to work. Of course, not every city has suitable roads for cycling to work every day, but this sport is also a very good exercise and very useful for reducing legs.
8. Jogging is the most leisure exercise to lose weight.
Jogging once swept the world and was called the king of aerobic exercise. Women really need to do aerobic exercise to keep fit and healthy. It is very effective for qualified women to start whenever they want. They can run less at first, or once every other day. Long-term persistence and a balanced diet will make you have a perfect body in the coming summer.
9. Badminton, the most energy-consuming exercise to lose weight.
Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.
10. The most beautiful exercise to lose weight-dancing
Whenever visiting a star's weight loss method, a large number of stars answer dancing. Women who dance for a long time are well-proportioned and beautiful, so how can you not choose this sport if you love beauty?
The above is everyone's misunderstanding of fitness and weight loss. Only by doing exercise correctly can we lose weight, so everyone should understand these matters and keep exercising. There are many exercises suitable for us to lose weight. You can choose your favorite sport and stick to it. I hope today's introduction can help you.