Exercise burns fat and shapes the body. When an important date comes, the most common emergency method that girls think of is hard weight loss. But in fact, through a few minutes of intensive exercise every day, you can also achieve the effect of losing weight quickly. Let's look at exercise, burning fat and shaping.
Exercise burns fat and shapes 1. The first method is the tiptoe method.
Tiptoe is the simplest remote control method to help lose elephant legs. The toes don't exercise much, the movements are simple, and you can practice anytime and anywhere. Most suitable for sedentary white-collar workers and students, it can shape calf lines, tighten calf muscles and get rid of elephant legs.
The specific method is: stand naturally, stand on tiptoe slowly, let the leg strength concentrate on tiptoe, keep this posture 10 second, then put it down, stand on tiptoe 10 second, and repeat this action 10 times. When you stand on tiptoe, you will feel that the calf muscles are stretched and a little sore. If you are sitting and practicing, you can also tilt your toes as far as possible, put your strength on your heels, stay for 10 second, and repeat this action 10 times, which will also tighten your calves.
The second is the high leg lifting method.
Leg-lifting method is more suitable for girls to practice at home, which will not consume too much time and calories, and can also be practiced while watching TV.
The specific method is: stand with your hands akimbo, raise your legs in turn, raise them to the maximum that your body can bear, and control the speed, not too fast. High leg lifts can quickly reduce excess fat in thighs, calm loose thigh muscles and make leg lines look more elegant.
The third is to get up on your stomach.
1, prone on the bed, feet straight, hip width.
2. Stretch out your hands in the direction of your head, shoulder width apart, and inhale.
3. While exhaling, lift your hands and feet at the same time, and lift your chest 15~20 seconds.
Tip: Don't think that the higher the limbs, the better. Excessive flexion is not conducive to protecting our spine, and we can't exercise our back muscles effectively. We should maintain this movement with core control.
The fourth is the pillow-shoulder bridge.
1, prepare a thin pillow, bend your knees and lie on your back, put your hands at your sides, and clamp the pillow with your legs.
2. Inhale, lift the hip joint upward, lift it straight to the body, and tighten the hips.
3, exhale, repeat 6~8 times.
Tip: when lifting the hip joint, it should be slow and even, the hip should not be higher than the chest, and the pelvis should be upright. Tighten the back, hips and inner thighs, and the strength of the action is in the waist and abdomen. Don't use the strength of your feet to raise your body. The function of the pillow is to keep the balance left and right, so as to avoid the body shaking during the movement.
The fifth is to bow down.
1. Kneeling posture, knees width apart from hips, feet supported on the bed, body stretching upwards, inhaling.
2. Exhale, stretch back, hold out your chest, and hold your heels with your hands straight.
3. Head backwards, facing the ceiling, hold 15~20 seconds, inhale, look up and get up.
Tip: when you lean back, tighten your abdomen and buttocks. Don't lean back or want to stretch up, keep the hip joint unfolded. If this action is easy for you, you can try to put the instep flat to increase the tensile strength.
The sixth is cat stretching.
1, kneel at four o'clock, knees are hip width apart, and back is parallel to the ground.
2, inhale, hips slowly move back, drive the body close to the heel, abdomen close to the thigh, arms forward.
3. Expiration is reduced, and this action is repeated for 6 to 8 times.
Tip: Move slowly and keep your neck and back while stretching.
Exercise, fat burning and shaping 2 which exercises belong to aerobic exercise?
1, mountaineering
It is helpful to improve human respiration, cardiovascular function and leg muscles, and effectively exercise the muscles and ligaments of waist, back, neck and upper limbs. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.
Step 2 swim
Improve the function of human respiratory system. Because swimming doesn't carry a load, it is most suitable for joint disease patients to exercise, and it is also ideal for osteoporosis or pregnant women.
Step 3 ride a bike
Cycling regularly can exercise heart function, increase vital capacity, strengthen leg muscle strength, and cause less damage to knee joint, so it is suitable for people with heavy weight and joint movement disorder to exercise.
Step 4 walk quickly
Fast walking is the first choice for all ages, which is very convenient, anytime and has a good effect. Fast walking is not limited by the time and place of fitness, and it is gentle and easy to master the intensity. It is the safest aerobic exercise. For beginners, you can choose a flat road with a speed of 1 min and a number of steps of 120, and the exercise time will increase from 20 minutes.
Step 5 jog
Running is the best way to develop human heart and lung function. Running can effectively promote the development and enhancement of various systems in the whole body, and can exercise people's tenacious consciousness quality. Jogging has a better fitness effect for middle-aged and elderly people, but a comprehensive physical examination should be done before jogging to rule out hidden heart disease or other sports contraindications. Beginners can walk and run alternately in the first three or four weeks, and then gradually increase the running time until they can easily complete the race.
Step 6 swim
Swimming can improve the function of human respiratory system. Because the human body does not bear the weight when swimming, it is most suitable for patients with arthropathy and an ideal exercise method for osteoporosis patients or pregnant women.
7. Hit Tai Ji Chuan
Playing Tai Ji Chuan is very suitable for the elderly. After Tai Ji Chuan exercise, the balance between nervous system and skeletal muscle has been improved, which can promote the deposition of bone minerals in bones and reduce the probability of osteoporosis.
8. Ride a bike
I believe everyone can ride a bike! A very green project. Cycling often can exercise heart function. Sticking to cycling on the way to work can make the myocardial contraction more powerful, the blood vessel wall more elastic, the vital capacity increase and the cardiopulmonary function improve. Cycling can also enhance the muscle strength of the legs, with little damage to the knee joint, and is suitable for people with heavy weight and joint movement disorders to exercise.
What should I pay attention to after exercise?
1, rapid treatment of muscle strain and soreness
The early treatment principles of muscle strain are braking, hemostasis, swelling prevention and analgesia. Do cold compress first, put ice cubes on the affected area, or put the injured limb in cold water, or rinse it under tap water. After cold compress, the limbs are raised by pressure dressing. This method has the functions of hemostasis, analgesia and detumescence. When dressing, apply a sponge pad to the injured part first, and then apply an elastic bandage with moderate tightness. Remove the bandage after 24 hours, and then deal with it according to the injury. Massage and physical therapy should not be done in the early stage, otherwise it will aggravate bleeding and tissue exudation and make the swelling worse. Avoid repeating actions that lead to injury within three days after injury, and perform functional exercise after three days. You can gradually resume exercise after a week, but stretching should not cause wound pain.
2. Muscle ache is a common phenomenon in China.
Many people who have not exercised for a long time will have obvious muscle aches after strenuous exercise, which is normal. Generally, muscle soreness is mostly delayed pain, which occurs 8 to 24 hours after exercise and lasts for two or three days or even longer.