1, easy way to lose weight
1, do a simple 3-minute step jump.
This jumping method is simple and effective. We just need to put a small bench on the floor, and its height is about 30 cm. After putting it away, we first put our right foot on the bench and our left foot on the ground, and then both feet exchange positions at the same time-the left foot on the bench and the right foot on the ground, and so on, 24 times a minute.
2, striding high leg movement
Before doing this exercise, we should first keep our upper limbs naturally vertical, then we take our left foot a big step forward, and then slowly lower our right knee until it almost touches the ground. Pay attention to the left knee at 90, and press the center of gravity to the left foot to avoid accidentally falling. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot.
3. Sit on the ground and stretch your legs forward.
The effect of this action is more obvious. First, we should take off our shoes and socks and sit on the floor with our legs together. Then, we straighten our legs forward, put them flat and close together, the heel distance is 13cm, the soles of our feet are attached to the wall, and our hands are stretched forward to try our best to touch the wall. Pay attention to the second time, don't bend our knees, don't be too strong, and try to relax our muscles for 5 seconds.
Step 4 simply do some push-ups
I think many people should be able to do push-ups. This action is different between men and women. Women and children below 10 are somewhat different from men because of their different constitutions. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
5. Do some lateral support.
Many people may not do lateral support. Some people think that this action is too simple and may not have any effect. In fact, lateral support also has a good weight loss effect. First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
Losing weight is a long-term process. If you want to lose weight successfully, you must have perseverance. Moreover, if you want to lose weight, you must first make a plan, do some appropriate exercise, and then combine with your own diet, so as to achieve the best results.
2. How to lose weight with yoga balls?
1, basic formula-thin buttocks
Put the yoga ball on the ground, hold it with both hands and sit on it. In front of the ball, your feet are shoulder width apart, your thighs are 90 degrees, and your upper body is upright. After sitting firmly, bend your hands, put your fists on the side, and start playing yoga ball regularly up and down, with a slightly larger range, so that your feet are off the ground and your hands naturally swing with the rhythm of playing. Play for 5 minutes in a row, and don't hunch over the whole time.
2. Jack jumps up-thin thighs
Sit on the yoga ball, put your hands on the ball to support your body, and keep your upper body straight. To play yoga, separate your feet as far as possible along the sphere, then close them, repeat for 3 times, then stand up, raise your left hand and do side exercises to the right. At this point, put your right hand back on the ball. Sit down again, repeat the bouncing action, and do body side movement to the left. The whole set of movements is repeated five times.
3, the bridge-thin back
Hold both sides of the yoga ball with both hands, slowly lean your shoulders on the ball and adjust the distance so that your legs are at 90 degrees. After the preparation is completed, leave the ball with your hands together and hold your fists straight to the ceiling. Roll your back slowly, twist your body to the right, let your left shoulder leave the sphere, and then twist it to the left. Repeat the action 15 times.
4. Windmill-thin belly
Sit on the yoga ball, hold the ball with both hands, bend your right leg 90 degrees, and extend your left leg backward to form a horizontal lunge. After stabilizing your body, leave the sphere with your hands, put your right hand on the ground to support your body, lift your left hand toward the ceiling, look up and look at the fingertips of your left hand. Hold the action for 3 seconds, then return to the initial action and change sides. Repeat the action 15 times.
5, side lift-thin arms
Stand on the ground with your feet shoulder width apart, put your hands on both sides of the yoga ball and lift the ball with your arms straight. Tilt your body to the right, hold the yoga ball in your hands and move it to the right with your body. At the same time, lift your left leg and separate it from your right foot by about 60 degrees. At this time, pay attention to straighten your legs and don't bend, and keep your arms as straight as possible. Hold the action for 5 seconds, then return to the initial action and change sides. Repeat the action 10 times.
6, contraction-slimming
Sit on the yoga ball, put your feet together in front of the ball, bend your knees 90 degrees, raise your hands in the air, straighten your arms, and make fists with your hands. Use the strength of your waist to lift your feet as close to your abdomen as possible. After holding the action for 3 seconds, put down your feet and hands at the same time. Then raise your feet again and raise your hands at the same time, and so on 10 times.