Plate support is a very classic core exercise in the bedroom weight loss exercise. It is very suitable for doing weight loss exercise at home during rest, which can not only lose weight but also exercise. Let me introduce you to the dormitory weight loss exercise one by one.
Dormitory weight loss exercise 1 action 1:
Keep your body straight, hold your head up and hold your chest high, clamp the mini ball inside your thighs, tighten your abdomen, buttocks and thighs at the same time, inhale your legs and bend your knees, then slowly lean forward, exhale and inhale together, and flatten the ball with your knees before releasing it. Exhale and then release the yoga ball. 10 times as a group, * * * as 3 groups.
Action 2:
Punch your feet apart. Bend your knees and your spine at a 45-degree angle. Put the yoga ball between the abdomen and thigh. Face your hands and palms to your hips, lean down close to the yoga ball, and then return to your original position. Inhale, the abdomen surrounds the yoga ball, and the spine bends down slowly, keeping the height and angle of the arm. Exhale, starting from the coccyx and returning to the original action step by step. 10 times as a group, * * * as 3 groups.
Action 3:
Pinch the ball between the calf and thigh, take a squat posture, and tilt the heel slightly. The hand naturally grasps the elbow of the other hand, the spine remains upright and horizontal, and the upper body leans forward slightly, and then returns to its original state after mastering the center of gravity. Inhale and tighten your hips and legs. Exhale, heel up a little, inhale, and return to the original action. The heel will change repeatedly when it rises and falls. 10 times as a group, * * * as 3 groups.
Action 4:
Hold up the triangle posture, press the yoga ball under the pelvis, bend the elbow, and hold up the upper body with your arms. Stand on tiptoe, stretch your toes forward and return to the original action. Inhale, slowly bend your knees and support on the ground. Exhale and stretch your knees with your abdomen and hips. Knee bending and stretching are repeated. 5 times for 1 group, * * * for 3 groups.
Action 5:
The oblique angle of the spine is straight and upright. Put the ball between your knees and raise your hands to a parallel position. The distance between hands is slightly narrower than the ball. At this time, the heel and knee are in line. Hands shoulder-high, palms down, return to the original position. Inhale, tighten your abdomen a little, exhale, slowly tighten your knees and lean back from your coccyx. Inhale, slowly relax your knees and return to the initial action. 8- 12 times is 1 group, and * * * does 3 groups.
Action 6:
Abdominal training, press the abdomen on the yoga ball, at the same time, the back is in a straight state, the arm is extended forward, and the whole body is in an extended state. During yoga practice, try to keep breathing evenly, and your back will feel tight. You can increase the training difficulty by increasing the distance between your feet, but don't embarrass yourself and keep your body in the most comfortable and affordable state.
Bedroom weight loss exercise: 2 movements and a flat support (20-60s).
Plate support is a very classic core exercise. Bend over during exercise, support your body with elbows in the early stage, keep your back straight with your feet together, keep your body in a straight line from head to toe, and tighten your waist and abdomen. Breathe evenly during the process.
Action 2: Mountain running (20-40 years old)
Mountaineering can effectively exercise our abdominal muscles. The action begins with leaning over and supporting the body with your hands and legs straight back. Also keep your back straight and your abdomen tightened. Then the legs alternate to the front knees. Breathe evenly during the action.
Action 3: Squat jump (8-20 times)
Squat jumping can effectively exercise our hip and leg muscles. At the same time, leg muscle exercise consumes a lot of energy, which is very good for burning fat. The action starts from the standing position, keeping your back straight. Kneel down until your thighs are parallel to the ground. Get up and bounce with explosive force. Repeat knees and squats after landing your legs.
Action 4: Stand with knees bent and turn around (10-20 times)
This action is relatively easy and simple, and can be used as an intermittent action in the middle of an action. The starting posture is that the hands stand upright behind the ears, the back is straight, and the abdomen is closed. Lift one leg and turn your body at the same time, with your elbows and knees as close as possible. Vertex pause and edge change.
Action 5: Bobby jumps (8- 15 times)
Bobby's training intensity is very strong, so we must pay attention to starting less times in the early stage. Starting position of training: Stand with your feet apart and shoulder width apart. Bend down, support your body with your hands, then jump back and stretch your legs. Boys suggest adding a push-up, while girls can omit it. Then jump your legs and fold in. Get up, jump and repeat.