You can do slimming exercises at home, and if you don't warm up well, you may strain your muscles. This exercise is still relatively high intensity. Walking is the simplest exercise, and you should also pay attention to your breathing frequency when exercising. What are the benefits of sharing the slimming exercise that you can do at home?

Slimming exercises that can be done at home 1 1, squats: Lower body training will not only increase physical exertion, but also be used to exercise thighs and beautiful buttocks. Do 15 times in one group, and do at least four groups.

Action essentials:

(1) Raise your head, look forward, be careful not to lower your head, and your upper body is vertical to the ground;

(2) The waist and abdomen of the core parts are tightened, and the hips are seated backwards, just like sitting on a stool. People with athletic ability can squat (the stimulation to gluteus maximus will be more obvious);

(3) Try to control the knee joint not to exceed the toes to avoid knee joint wear;

(4) Keep your arms straight forward and parallel to your shoulders to control your balance.

2. Stretching of the front thigh muscles: After squatting, the thigh muscles are tired and tight, which requires stretching and relaxation. Adequate stretching will effectively help us to recover our muscles as soon as possible, relieve tension and effectively relieve muscle soreness after exercise. The scale of stretching is the pain we can bear, and then restore it.

Action essentials:

(1) The buttress is upright;

(2) Bend the calf backward, hold the instep, and keep the calf as close as possible to the thigh;

(3) the left and right feet rotate.

3, kneeling push-ups: upper body training, mainly for the exercise of pectoralis major and triceps. (traditional push-ups are recommended by women and recommended by men) 12 times, only three groups of movements are done, and it is better to have an interval of 30~60 seconds between each group of movements.

Action essentials:

(1) Tightening of waist and abdomen at the core;

(2) The body panel is forward and downward.

I have introduced all kinds of sports that can be done at home in the above text. Although many exercise methods seem simple, they are very effective for health. These simple and convenient sports at home are actually very suitable for friends who don't like to go out or have no time to go out. It is necessary to exercise at any time.

You can do slimming exercise at home 2 1, kiss the pillow and lie on your knees.

Equipment: pillow

Target efficacy area: triceps brachii and pectoral muscle

Answer: Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.

B: Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower. Two local exercises to lose weight

Step 2 crouch against the wall

Equipment: two pillows.

Target efficacy area: quadriceps femoris

Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. Then support the pillow in your hand behind your shoulder, push your back against the wall and press your heel against the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.

Step 3 push your shoulders

Equipment: Chair, dumbbell (mineral water bottle), pillow.

Target efficacy area: office lunch break to lose weight and exercise shoulder and triceps brachii.

Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.

B: Push your arm forward and up as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.

Step 4 row slowly

Equipment: bench or coffee table, pillow

Target efficacy area: back

A: Put your right knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

B: Bend your left arm slowly and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time. Aerobic exercise to repair perfect figure

I believe that through the study of the above paragraphs, the majority of friends have a deeper understanding of the method of losing weight at home. In fact, it seems very simple, but we need to pay more attention and pay attention to implementation. In addition, I also want to remind you that exercise to lose weight is very slow and needs long-term persistence to achieve the best results.