The first step of the basic entry weight loss exercise: lift your hips
1. Take the basic posture of lying flat;
2. Keep your knees bent and your hands spread out;
3. Use the waist strength to raise the hips as much as possible, and keep other parts motionless for 5 seconds;
4. Restore the original prone position.
Step 2: Push-ups and leg lifts
1. Face the ground, support the ground with your palms and toes, and lift your body;
2. Keep your body straight and try to pull it into a straight line, especially your back;
3. Lift your left foot and keep your knees as close to your abdomen as possible for 5 seconds;
4. Restore the original posture and change your right foot to practice again.
What effect does lower body edema have on weight loss?
This group of movements can effectively stretch the calf, and the lower body is prone to cold and edema due to gravity and lack of exercise. To eliminate colds and edema, the calf plays a vital role. Is the calf also called the human body? A second heart? Blood is transported back to the heart against gravity. Once the blood does not circulate due to lack of exercise or cold, the function of the calf will be hindered and the old waste in the body will accumulate on the leg. This action, combined with twisting action, can eliminate edema and cold around the abdomen.
1. Touch the ground on all fours, stride forward with your right leg, point your toes at the ceiling, and support the ground with your hands. At this time, if the knee can't be completely straight, it is ok to bend it a little.
2. Exhale slowly and lean forward. Consciously keep the right heel away from the root of the thigh and stretch the back of the leg deeply. Keep moving for 30 seconds.
3. Inhale and slowly lift your upper body.
4. Put your hands on the outside of your right leg to support the ground. While exhaling, move your eyes behind you and twist your body slowly and deeply. At this time, focus on your toes. Keep moving for 30 seconds. Repeat this action on the other side.
Weight loss exercise 2:
The following stretching is mainly aimed at hip and femoral joints, and the influence of hip and femoral joints on the lower body is naturally self-evident. Because the hip is a part with more fat, it is also a part that is easy to feel cold. Body cold = poor blood circulation = accumulation of old waste = edema and obesity of lower body.
1. Sit up straight and straighten your right leg. In order to prevent the root of the right leg from falling too far back, the tip of the right foot is pressed against the ground. While swinging your hips slightly, ensure the stability of the left heel and the root of your right leg.
2. Move your hands forward for 30 seconds. In order not to bear too much weight on your left hip, support your hands slightly upward.
3. Then, put your hands forward, put your elbows on the ground, put your hands together, gently lift your chin, and use the weight of your upper body to slowly stretch the periphery of your left hip joint and femoral joint, as well as the front side of your right thigh. Hold for 30 seconds and repeat on the other side.
Matters needing attention in weight-loss aerobics can be low or strong.
When it comes to losing weight, many people think that sweating exercise is the best way to lose weight. In fact, this is a very common misunderstanding. A set of weight-loss exercises with scientific and reasonable design clearly expounds the exercise intensity, that is, moderate and low-intensity exercise, which requires that the athlete's heart rate should be kept at 120 ~ 150 times per minute (for people aged 20 ~ 40 who have no obesity-related diseases), and should always sweat slightly instead of sweating. Beginners can slow down the pace of exercise and reduce the intensity of exercise, and gradually speed up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed 100 beats/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.
Long-term exercise
Effective weight loss exercise requires athletes to exercise for 90 ~ 120 minutes, excluding the preparation and ending time before and after exercise; If only to prevent obesity, the exercise time can be 60 ~ 90 minutes. Many people don't understand why it takes so long to lose weight. First of all, when doing aerobic exercise, there is a very important number, that is? 30? . That is, after 30 minutes of aerobic exercise, the energy supply mode of human body is changed from glycogen release energy to fat release energy, that is, fat is mobilized after 30 minutes. Exercise 1 hour or so, the energy required for exercise is mainly fat. If we want to expand the results of fat consumption, it will definitely take 90 ~ 120 minutes.
Don't be greedy and lose weight.
It's normal to start doing aerobics and gain weight instead of losing it. Don't give up. Because at the beginning of exercise, muscle weight increases and fat consumption is slow. Insist on exercise, muscle weight gain gradually decreases, and weight begins to drop. If you can keep doing weight-loss exercises for 2 ~ 3 months as required, you can enjoy the praise of others for your slimming. However, it does not rule out that some people who are unwilling to be lazy will increase their exercise or extend their time excessively, resulting in losing weight too fast. Remember another amount in the process of losing weight? 2 kilos? . Reducing the weight loss rate by 2 kilograms per month is a safe speed stipulated by the international community, which is harmful to health.
Guess you are interested in:
1. How to do slimming exercise?
2. Simple office exercise and slimming exercise
3. Ten-minute weight loss exercise
4. Simple and convenient 5-type fitness ball slimming exercise
5. How to do extreme slimming exercise?
6. How to do diet exercises to reduce your stomach?