Doing these exercises can help you lose weight quickly. When warming up, there are still some places to pay attention to. Exercise is conducive to enhancing the body's immunity, and moderate exercise can be full of enthusiasm for life. Knowing that doing these exercises can help you lose weight quickly, act quickly!

Doing these exercises can help you lose weight quickly.

Why can sit-ups have the effect of losing weight? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.

Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.

belly dance

Besides being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is very helpful for reducing stomach and repairing waist.

This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw 8 characters in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8" in place.

hula hoop

Hula hoop can reduce belly, because in the process of turning hula hoop, we should make full use of the strength of waist and abdomen and shape waist line at the same time. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.

Ride a bike in the air

The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better.

Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

Horizontal abdominal muscle movement

The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.

Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.

Palm pressure

Palm pressure is what foreign fitness coaches often say.

Up, don't laugh at its old-fashioned name, it is effective for exercising chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough. Putting your feet on the bed and pressing your hands on the floor means pressing your palms down, which increases the difficulty of pressing your palms down and challenges the limits of your chest muscles and arm muscles.

Bedside lifting

Put your hands on the edge of the bed, straighten your feet forward and slowly lower your body. You can put your feet on another chair to increase the difficulty of exercise.

Bend your knees and step back

Stand upright with your feet together and your left foot back until your right knee bends 90 degrees and almost touches the ground. Change your right foot. Say it again.

Increase the difficulty: lower your legs for 2 seconds and keep your posture for 2 seconds when your knees almost touch the ground.

Squat against the wall

Back against the wall, legs apart to the shoulder distance, about 2 feet away from the wall, bend your knees to let your back slide slightly, hold for 10 second, then bend your knees until your back is against the wall, and hold for 10 second in five postures. Intermediate difficulty: hold 15 to 20 seconds in each position. Advanced difficulty: keep each posture for 30 seconds or carry weight on both legs.

Editor's Note: People who want to be strong and healthy must take part in physical exercise, and the methods to keep healthy and improve their resistance in physical exercise. So, how much do you know about fitness? How to make a fitness plan?

Remember to exercise under temptation.

A commandment is hypocritical.

As soon as I get to the holiday, I immediately put on fitness and leisure clothes. It seems that I am sorry for the word fitness and leisure if I don't put on a set of spotless fitness and leisure clothes, socks and shoes from the inside out.

Two precepts can't touch the north.

Before the weekend, the cells of the whole body will enter a state of full mobilization. For a while, they would meet netizens in computer chat rooms, send short messages on their mobile phones, and grab their mobile phones everywhere to send warm invitations. But where to exercise and what leisure time do you have? I don't even have a score in my heart.

Three commandments of whim

This kind of fitness and leisure people, and those who "can't touch the north", the problem is just the opposite. The former lost fitness and leisure itself because of too careful preparation, while the latter did not take fitness and leisure seriously. It's almost noon on the weekend, and I'm still stretching in bed.

Follow suit under temptation.

When bungee jumping fashion is over, and the popularity of self-help fitness and leisure is over, it is no longer fashionable to lie in the pottery bar to find inspiration for making pottery.

Thin waist is what many women are doing now. What is the main reason for the success of thin waist? In my opinion, whether you can lose weight depends mainly on whether you can persist and whether the method of losing weight is scientific.

How to thin waist is the fastest and most effective

A good figure is what every woman wants, but not everyone can have it. Waist is the fatal wound of a woman's good figure. How to thin waist is the fastest and most effective?

Choose salt-free food

As the main component of salt, sodium chloride has the property of storing water, so eating food with too much salt will lead to edema and give people a bloated impression.

When the salt in the diet is removed, the salt concentration in the body will be reduced, so as to maintain a certain concentration value, the water in the body will be discharged, the edema will be eliminated, and the whole body will become relaxed. Therefore, the first step to create a flat belly is to "desalt"!

Do not use salt, soy sauce, miso, tomato sauce and other salty seasonings. If you want to season, you can add some plant spices such as sesame oil, olive oil, basil, rosemary, etc., which have medicinal and aromatic properties and can be used for health care, cooking and beauty.

Pepper, ginger, orange and curry powder can also be added. Avoid eating processed foods and snacks. Don't eat spicy food that will cause hyperacidity. If you can eat the original flavor, I suggest you eat some pesticide-free vegetables, fish, chicken and the like.

Breathe at a certain rhythm before going to bed.

Develop conscious nasal breathing habits before going to bed. When you finish a hard day's work, relax and lie flat on the bed. Don't fall asleep at once. Breathe with your nose at a certain rhythm, at a rate of about 50 times per minute, for about a minute or two every night. The purpose of this is to help the burning of abdominal visceral fat.

Toe landing

First, lie flat. Bend your thighs at a 90-degree right angle and your calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor.

Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.

Conclusion: slimming has become a concern of the whole people. For people with fat waistlines, as long as they do more aerobic exercise, it will have a good effect on thin belly. In fact, we don't need to spend money to go to the gym for fitness, as long as we exercise more, we can have a good figure!

Doing these exercises can help you lose weight quickly. Fencing is the thinnest sport? Really? You must have some questions. In fact, fencing has both aerobic training and anaerobic training, and the amount of exercise is large, especially for reducing the fat in the waist and abdomen! Have you ever seen a fat swordsman? The reporter came to the Tiandi Fencing Club, which is 300 meters south of Guo Mao Bridge. In the spacious training hall, he looked at the neatly arranged black mask, silvery white kendo and snow-white sword suit, and listened to the "click" sound from the collision between swords. This scene makes people feel like a lifetime ago, as if they had come to a gorgeous and ancient court.

Manager and coach Yang Zhi has been pounding swords for more than ten years and has rich teaching experience. He listed several advantages of practicing fencing. Fencing is known as "ballet in fighting" and is very suitable for professional women to practice. In addition to losing weight, it can also enhance self-confidence and shape elegant temperament.

Fencing can shape the leg lines, because the basic action of fencing is to open the hip joint and fully exercise the inner thigh muscles. In the basic attack and defense of fencing, it is necessary to use the waist and abdomen flexibly, so it is completely unnecessary to use the lifebuoy of the waist and abdomen of the bucket. In addition, it is better to wear a thick three-piece fencing suit when practicing than those wrapped in plastic wrap or wearing a corset.

The effect of losing weight is obvious. After a game, you will sweat all over and burn quite a few calories. Have you ever seen a fat swordsman? And fencing to lose weight is definitely much more interesting than exercising on a treadmill wearing a bra!

Fencing is also suitable for men For them, fencing is a combination of strength and beauty, and it is a one-on-one hand-to-hand combat. Defeating the enemy requires constant observation, constant thinking and quick response. Fencing plays an extremely prominent role in training the mind and preventing it from becoming rigid. It can also cultivate calm personality and clear thinking. People who practice fencing have strong predictive ability. Fencing is actually an ideological confrontation between two people through swords. Many foreign heads of state are fencing enthusiasts.

Fencing can also increase the flexibility of the body and the agility of the reaction, so that you can get a sense of accomplishment of defeating your opponent step by step. The moment a sword hits your opponent, you will feel that the pressure accumulated at ordinary times has been released. Therefore, fencing is still a good way to relieve stress. Precautions in fencing practice suggest that you'd better buy pasted wrist pads and knee pads to strengthen the protection of wrists and knees. In addition, fencing kendo is also very important, made of special metal, which can prevent slip deformation and prevent fencing enthusiasts from falling and being injured in confrontation.

1, before fencing confrontation, you must fully warm up to prevent self-injury. Warm-up activities include: fully exercising ankle joint, knee joint, wrist joint, shoulder joint, neck, spine and thigh muscles.

The usual way to warm up is to rotate all joints and the front leg press. The preheating time shall not be less than 15 minutes.

2. When warming up, the action range should be from small to large, and the frequency should not be too fast, which is not suitable for fatigue.

3, lunge practice should not be too much, so as not to damage muscle ligaments and joints.

In the process of fencing, you must do what you can. Prevent sprain and strain of ankle, knee and thigh muscles.

Fencing is a game of wits and courage. Don't stab your opponent with your life, so as not to cause unnecessary harm to your opponent or yourself. Stop, defeat the enemy with lightness, cleverness and spirit.

6. During fencing, you should be calm, relax your muscles and breathe freely. Pay special attention to the joint relaxation of shoulders, arms and wrists. Mental stress leads to muscle stiffness, which makes it unable to breathe normally, which will directly lead to the decline of flexibility in holding swords and footwork, reduce reaction speed and consume a lot of physical strength. It will also affect the coordination of limbs.

7. Pay attention to the coordination of the body. Especially: the coordination of footwork and sword.