Make a group of 25 movements and do three groups. The method is: stand with your feet parallel and your hips apart. Put your hands behind your back and cross your hips. Keep your back straight, open your shoulder blades backwards, hold your chest out and close your hips. Bend your hips back, bend your legs and lean down at the same time. Pay attention to your chest and don't collapse your shoulders. ?
2. Side kick
10-20 times is 1 round, * * * do 1-3 rounds. The way to lose weight by side kicking is to put the chair aside and support it with one hand. Slowly lift the outer leg outward, and be sure to lift it until the muscles on the outside of the hip feel tight. Go back to step 1, this time slowly kick back until the hip muscles feel tight. ?
Step 3 lift your legs from the back
Do 9- 10 rounds on one leg, that is, 1 round, * * * do 2-3 rounds. The way to lose weight by this exercise is to put the waist bone on the back of the chair to form a prone position, so that the upper body can relax a little. Straighten one foot and lift it slowly. ?
Step 4 lift your legs
10 times is one group, and * * * is two groups (this exercise has a great effect on losing weight in thighs and lower abdomen). This weight loss exercise requires lying flat, feet together, inhaling, abdominal and thigh force, pushing up 45 degrees, keeping your legs straight, exhaling, and slowly putting them down.
Step 5 improvise
10 action group, * * * Do 2 thick (this is a back exercise to lose weight) freestyle exercise to lose weight needs to lie flat, straighten your hands forward, raise your left hand and right foot until you feel tight, put it down and change the direction. ?
Related reading? The misunderstanding of slimming exercise in spring-the greater the intensity, the better the slimming effect.
Looking at the fat accumulated in winter, many people can't wait to do high-intensity exercise immediately to achieve the effect of losing weight. However, according to research, glucose in the human body is first decomposed during exercise, and then fat is consumed. During strenuous exercise, the sugar in the human body can't be decomposed by oxygen, which leads to the accumulation of lactic acid, which often can't guarantee the physical strength to the stage of consuming fat, so the fat consumption is not much, and the purpose of losing weight can't be achieved.
In addition, just in winter, the bones and ligaments in the human body are stiff and the joints are sticky, so it is difficult for the body to adapt to high-intensity exercise rashly, which may easily lead to serious fatigue, tendon and muscle strain, and even sudden death. Therefore, experts suggest that it is better not to sweat or sweat slightly in spring exercise.
Myth 2: The more you sweat, the better the exercise effect.
Most people think that the more you sweat during exercise, the better the exercise effect. Actually, it is not. Experts say that sweat glands in the human body are divided into active and conservative types, which has a lot to do with heredity and secretion. For you who don't like sweating, you can't force your body. Especially in spring, the climate after beginning of spring is windy. After sweating, many people are eager to take off their clothes, but at this time, the expansion of pores will make the cool and humid air take advantage of it. Chinese medicine often says that when the common cold attacks the human body and attacks the upper jiao lung, the human body is most vulnerable to diseases such as pneumonia.
Experts suggest that you should wait until your body is slightly hot after exercise. After sweating, give your body a buffer time before taking a shower. At the same time, taking family or friends to climb mountains and go hiking can also achieve the purpose of exercising.
Myth 3: You can't run and do morning exercises in the morning when you smell chickens dancing.
The Year of the Rooster is coming, and many people should smell it and jump when exercising. Morning running and morning exercise have become daily necessities. But sometimes it's better to be lazy. Compared with morning, evening is a more suitable time for exercise.
Experts say, first of all, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak of heart attack. On the contrary, at night, people's heartbeat and blood pressure are the most balanced, platelet count is about 20% lower than in the morning, blood viscosity is 6% lower, and stress ability is also the best state of the day. In addition, the lowest temperature in spring generally appears around 5 am, and the temperature difference between indoor and outdoor is relatively large, which is more likely to cause joint pain, stomach pain and other symptoms.
Even if you choose morning exercise, it is best after sunrise. Because plants absorb oxygen and release carbon dioxide when there is no light at night; There will be a lot of carbon dioxide in the morning, especially in the Woods. At this time, the air is the dirtiest in a day. Long-term morning exercise in this environment will cause chest tightness, shortness of breath, arrhythmia and memory loss.
Myth 4: Spring is infinitely good, and the more sunshine, the better.
Compared with winter, the sunshine in spring begins to increase, and the warm sunshine is very comfortable. In fact, tanning begins in spring. Sun protection is to resist ultraviolet rays. Although the sunshine is soft in spring, the clouds are thinner, which can penetrate more light than in summer, and the ultraviolet intensity is strong, so it is necessary to do enough defense homework. Not only that, beauty lovers should pay attention to the fact that the promotion of ultraviolet rays on spots and freckles is the result of accumulation over time.
Therefore, when exercising in spring, we should pay attention to the correct use of sunscreen, sunscreen or sunscreen clothing. In foggy days, you should reduce the time for outdoor sports. If you go out, you'd better wear a protective mask.
Myth 5 1 A pair of sneakers is not afraid to travel all over the world.
Because of the principle of thrift, many people use a pair of sports shoes to run, play basketball or climb mountains, and even choose not to wear sports shoes. And this often does great harm to the body.
Experts say that when jogging, if you wear uncomfortable shoes, you will rotate within 4 degrees from the lower joint when you step on the ground, and the bottom of the inner corner will be bigger when the ground is uneven or the running speed increases. Therefore, if the shoes are not suitable, it will often cause discomfort to the feet and ankles, resulting in motion compensation. Excessive or improper use of feet can also lead to sports injuries, such as tendinitis and hyperosteogeny.
Therefore, when choosing sports shoes, we should first pay attention to functionality and understand the anti-skid function, shock absorption function and stability of sports shoes. Sports shoes with good anti-skid performance can increase friction, which is needed for running and climbing. Shoes with good shock absorption performance can slow down the impact of external force on feet, and should be the first choice in ball games and jumping sports. If you often run on muddy paths or mountain roads by rivers, you should choose cross-country running shoes.
Myth 6: Thirst is unbearable, and hydration is crazy after exercise.
Thirst is unbearable after exercise, so you need to replenish water in time. But many people just send water to their mouths, which has many problems. In fact, exercise and drinking water are very particular.
Some people think that drinking water is not suitable for exercise. In fact, if you sweat a lot during exercise, it will easily lead to dehydration if you don't replenish the lost water in time. How many times is the best way to replenish water, each time during exercise 15? Drink water for 20 minutes 150? 200 ml, no more than 600 ml per hour.
Drink water according to the rhythm of the heart after exercise. After exercise, the body is still in the excitement period, and the heart rate has not recovered smoothly. Therefore, under the premise of keeping the drinking speed as steady as possible, drink water intermittently for many times to make the heart fully absorb water.