Effective weight loss exercise at home, sedentary office workers and student parties need to get exercise. Exercise can help us to excrete toxins from our bodies quickly. Aerobic exercise is very beneficial to our health. Keeping healthy is the first priority of exercise. Understand the effective home weight loss exercise and act quickly!

Effective weight loss exercise at home 1 1, 3-minute step jump

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

2. Step action

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. 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. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

3, trembling fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.

Step 4 Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

Step 5 curl up and sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Step 6 push-ups

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. 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.

7. Side brace action

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. You can change your right hand when your left hand is tired. 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.

Effective weight loss exercise at home 2 How to lose weight healthily

1, cycling to lose weight

Cycling is not only green, but also a good exercise. The environment has been polluted to death. In order to lose weight and the environment, it is appropriate to choose cycling. The biggest trick to lose weight by cycling is to ride for a long time, so don't use too much force at the beginning of cycling, otherwise it will cause hip pain and fatigue.

2, running to lose weight

I believe everyone can do it. Go to the nearby school playground and run around the playground for about 45 minutes after work every day. Don't run too fast, or you will be too tired. Keeping the speed at about 170 m/min for 90 days can generally lose about 10 kg of fat. You should stick to it.

Step 3 lose weight standing up

Standing is also a healthy and effective way to lose weight. But if you want to get the maximum slimming effect, you need to master the correct method of standing to lose weight. The efficient posture method is the wisest choice to teach you how to stand correctly to lose weight. Losing weight in this way can not only eliminate monotony and boredom, but also improve your body shape.

Step 4 control food intake

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less 1200 kilocalories.

5, green leafy vegetables instead of carbohydrates

Chicken, duck and fish are usually served with carbohydrates such as rice and noodles. In order to avoid starch, green leafy vegetables can be used instead. The most effective way to lose weight is not to ask everyone to reject all carbohydrates, but to eat less is more beneficial to lose weight. Green leafy vegetables are not only full, but also rich in fiber, vitamins and minerals, and look good with main dishes.

Step 6 get enough sleep

During sleep, people's metabolic rate will drop 10%- 15%, so staying in bed often or sleeping late can easily lead to obesity. However, the body also needs sleep to restore energy, especially to give the digestive organs a full rest. And the organs of the body will detoxify at night 1 1 until 5 am. If you don't sleep during this time, it will have a great impact on your health and weight loss.