1, the essentials of slimming.
Ten minutes before going to bed, it is very realistic to lose excess body fat and show your cutest side. There should be too much feeling here, because it is easy to lose weight, and it is wisest to master the method well.
The first group of movements: breathing movements
Action essentials: take a deep breath, move your arms up and down with the rhythm of breathing, and enter a state of ecstasy when sitting quietly.
1. Preparation: Roll up your legs, straighten your waist and put your hands on your knees.
2. Inhale: When inhaling, the arms should move upward from the back of the waist from both sides, and the arms should be raised above the head, and the head should be held up with the arms.
3. Exhale: When exhaling, put your arms behind your waist.
4. Still: still, relax, close your eyes, keep your back straight, and put your hands on your knees. Breathe at a constant speed and sit still for 30 seconds.
The second group of movements: leg lifting exercise
Action essentials: Try to keep your legs close to your body when lifting your legs.
1. Sit cross-legged on the bed, lift your left leg to the highest point with both hands, then fall back to your right leg, and the right leg repeats.
2. Sit cross-legged, with your arms bent outward, your middle fingers facing each other, your body slowly bending forward, your chin as close as possible to your hands, and then get up and sit up straight.
The third group of movements: waist movement
Action essentials: When the upper body and head rotate to the left, the front chest should be as close to the legs as possible.
1. Sit on the bed, straighten your legs forward, support your arms behind your hips in parallel, shake your legs to relax, bend your left leg on your right leg, lift your left arm on your left knee, and turn around and look forward. After the retraction action, the right side repeats.
2. Sit cross-legged on the bed, with the front of the left arm and the back of the right arm spread out. At the same time, the left arm is placed behind the waist from the left side, and the right arm embraces the left knee. After the retraction action, the right side repeats.
The fourth group of movements: neck movement
Action essentials: when the left arm slowly pulls the head to the left, the head should not be forced, but should be relaxed, mainly using the power of the left arm to pull the head to extend the neck.
1. Sit cross-legged on the bed, sink your shoulders, spread your arms to both sides, put your left arm over your head, put the palm of your left hand close to your right ear, and repeat on the right side after you withdraw it.
2. Shake your head left and right for a week, raise your arms, put your hands behind your head, cross your fingers around your head, and push forward so that your chin sticks to your chest.
Attention, office workers, before going to bed every day, you only need to toss 10 minutes in bed for about 2 weeks, and you can see amazing results! This set of bed exercises is easy to learn and difficult to move. It is also suitable for housewives to exercise while watching TV at home.
2. Exercise that burns calories effectively
12 minute freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. You can lose weight 1 kg in 0 months. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
Stretching for seven seconds at a time is the best.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
Jogging for more than 20 minutes will be effective!
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
Take a 20-minute half-length bath with hot water at 37 degrees Celsius.
Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!