There are 12 kinds of stretching exercises for women. The method of losing weight by exercise is not complicated, but it is not as simple as everyone thinks. In addition to grasping the amount of exercise, we should also manage our inertia and stick to it. Now share the best 12 stretching slimming exercise for women.
The best stretching exercise for women 12 1 1. Head and neck: raise your right hand over your head, pull your head to the right, reset, repeat several times, and repeat the action with your left hand.
2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.
3. Chest: Raise your hands horizontally and do chest expansion exercises.
4. Biceps: Lift horizontally, grab the corner or any high enough support, and rotate the upper body for 10- 15 seconds.
5. Triceps: Grab the other elbow with one hand, gently push and cross your body until your hand touches your back.
6. Gluteal muscle: Put the left leg on the right leg and keep it bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.
7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint of the other thigh flexes before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.
8. hamstring: lie flat, push one leg up, bend the other leg, and keep the sole on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.
9. Quadriceps femoris: Stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.
10. calf: one leg takes a big step forward, the other leg is still, and the body is pressed forward.
1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly.
12. Lower back: supine, legs bent. Hold the calf with both hands and stretch it as far as possible to the chest. Repeat 10 times for 30 seconds each time.
Pay attention to when doing stretching exercise:
When stretching, the body relaxes and the muscles, tendons and ligaments have a slight sense of tension; Each action should last for more than 30 seconds, with an interval of 15-30 seconds for each group; Deep breathing helps the body to deliver aerobic blood to sore muscles.
The best 12 female stretching exercise 2 upward stretching exercise to lose weight
Step 1
Lie flat, put your hands above your head, and keep your back close to the ground.
Second step
Try to stick your shoulders on your waist and tighten your abdomen. Lift your feet to 45 degrees, take five deep breaths, then lift your feet to 90 degrees for 30 seconds to 1 min. Pay attention to press your instep down and straighten your knees.
Third step
Breathe out slowly without moving the upper body, slowly lower your legs and press your instep down. Fall as slowly as possible until you touch the ground. Do the action 1 to 3 for 5 to 10 times. If the lower back acid indicates that the abdominal core muscle group is weak, more exercise can strengthen the muscle strength of the lower back and abdomen.
Left and right stretching exercise to lose weight
Step 1
Take a kneeling position on all fours, keep your back straight without arching, and distribute your weight evenly on your palms and knees.
Second step
Put your feet back, put your toes on the ground, tuck in your abdomen, lift your hips, straighten your back, keep your head in a straight line as far as possible, and rest for at least 15 seconds before doing it, no matter how many times. When the palm supports the ground, open your fingers as far as possible, which can share the weight and make the action stable.
Advanced edition
After skillful movements, you can change the upper arm to the dolphin flat, and try to keep the back of your head as far as your heel, and keep it at least 15 seconds at a time. There is no limit to the number of times you can do it every day.
The' slimming exercise' introduced below is a wave exercise specially done before going to bed. Very simple, as long as it takes 10 minutes, the amount of exercise is very small, and even if you do it in summer, you won't sweat all over. You can relax your body, stretch your body and mind, keep doing it every day, keep fit and sleep better. Exercise body-building exercises before going to bed, and follow me now. Knowing how to exercise before going to bed to lose weight can effectively prevent obesity.
How to exercise to lose weight before going to bed
Put your hands together on your chest. Stretch your arm up as far as possible for ten seconds. Open your arms 180 degrees. One arm of the right hand is 90 degrees upward. Spread your arms 180 degrees, and raise your left arm after recovery. Exercise 10 minutes before going to bed every day can keep you in shape, and this set of stretching exercises can make you sleep more sweetly.
Exercise method of slimming in bed.
Anterior thigh
Action 1:
1. Raise your legs as high as possible and keep this position for a few seconds until your feet feel tired.
2. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.
Action 2:
3. Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips, and bend your knees and ankles.
4. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible, and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.
Inner thigh
Action 1:
5. Hold the pillow on your knees and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.
Action 2:
6. Squeeze the pillow between your legs and ankles. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.
7. Bend your knees and squeeze. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.
Weight loss program
vary from person to person
People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them.
brick by brick
Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.
Fully prepared
Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath.
Moderate activity
Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for old people.
There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise.
Relax after practice
Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible.
insist on
We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health.