1, slimming coup
1. Warming
Time: 5 ~ 6 minutes
Use stairs at home, first step on the stairs with your right foot, and then use your left heel; Then the right foot goes down first, and then the right foot goes down. After a minute, the left foot goes first and the right foot follows. This exercise can be operated with fast-paced music or counting the beats in your mind to increase the sense of rhythm.
2.。 Flexion and extension of the arm
Times: 8 ~ 12.
Use a stable chair or table, sit on it, hold the front edge of the chair or table forward with your hands and fingers, and slowly move forward to suspend your hips. At the same time, separate your legs about shoulder width, bend your knees and abdomen. Start inhaling, and at the same time slowly bend your arms until you can't go any further (the shoulders are slightly higher than the elbows), and pause for about 1 second. Then, slowly and forcefully hold up your arm until it is straight.
3.。 Sitting rotation
Times: 10 ~ 16.
Sit on the floor covered with cushions or bath towels, with knees bent about shoulder width and feet facing up. Hold the ball in front of your body with both hands, slowly tilt your upper body back about 45 degrees, and at the same time tuck in your abdomen. At this time, turn your body to the right to let the ball touch the ground, and turn to the left immediately after about 1 second.
At the same time, pay attention to proper control of breathing and feel abdominal force all the time.
Play your favorite music and keep exercising for about 20 to 40 minutes, so you can easily lose weight, sweat and detoxify.
4.。 raise
Times: 8 ~ 12.
Fold a cushion or bath towel under your knees, then move your hands forward to make your body about 45 degrees and shrink your abdomen. Hands open slightly wider than shoulders, fingers forward.
Bend your arm slowly, so that the upper body is pressed to about 5 cm from the ground. At the same time, breathe in during the pressing process, and then use the force of chest muscle to return the upper body to its original position, and exhale during the pressing process.
5. Bridge support
Times: 12 ~ 15 Lie on your back, knees flat on the ground, hands flat on your sides, and inhale. At the beginning, raise your hips, let your lower back off the ground for about 1 sec, and exhale slowly. At this time, you will feel tight hips.
Then, the hips move down without touching the ground, and inhale when moving down.
These are all small exercises to detoxify and lose weight. The purpose of exercise is to sweat. Sweating is a good way to detoxify. By sweating, harmful substances in the human body can be detoxified through pores, which will make women more beautiful and moving. Beautiful girls who want to lose weight, while young and have capital, exercise their bodies together.
Nutritionists warmly remind that more exercise helps to eliminate toxins. In addition, drinking a cup of fruit and vegetable juice every morning can increase vitality, help defecate and remove harmful substances in the body, such as tomato juice, cucumber juice, pastoral chinese cabbage juice, carrot juice, etc., which is of great benefit to health.
2, slimming exercise
Exercise steps to lose weight 1:
Slimming parts: arms, leg muscles and abdomen.
Lie on the ground, bend your elbow, make your elbow arm close to the ground, toe down, PP up, and let your arm, toe and PP exert force at the same time to support your whole body.
The second step of exercise to lose weight:
Slimming parts: shoulders, back and buttocks.
Lie on your back, your legs are completely off the ground, your body is arched upwards, and your hands support your whole body. Feet straight, shoulders, hands and legs at the same time.
The third step of exercise to lose weight:
Slimming parts: back, arms, waist and buttocks.
When doing sideways posture, keep your arms and legs completely straight and stretch as much as possible. Your arms and legs are in a straight line, so that your legs, arms and waist can exert force at the same time.
The fourth step of exercise to lose weight:
Slimming parts: thighs, abdomen and back
Lie on your back, bend your knees, lift PP and upper body with your feet, keep your hands close to the ground, and suspend your body with the same force, so that your thighs, PP and arms can exert force at the same time.
The fifth step of exercise to lose weight:
Slimming parts: abdomen and waist. hips
Lie on your back, put your hands behind your head, straighten your legs to the sky, and make your body "L"-shaped. Then hold your waist with your hands and do lifts.
The sixth step of exercise to lose weight:
Slimming parts: hamstring muscle, waist and abdomen.
After the above-mentioned weight loss exercise, the whole body is basically relieved. At this time, sit on the ground, bend your left knee, put your left hand under your knee and twist your waist left and right.