Slimming position: upper abdomen.
Sit up straight with your hands parallel to the bed. Keep your hands parallel to the bed and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.
Slimming parts: oblique abdominal muscles of the waist.
Lie on your back, put your left hand behind your head, twist your left rib to the left, lift your right knee, and keep your left elbow as close to your right knee as possible. Restore, repeat 8 times. The action on the other side is consistent with this.
Slimming parts: waist and lower abdomen.
Stand up straight, put the tissue box straight, and don't let it fall to the left or right. Hands akimbo, lift the leg next to the tissue box and let it wrap around the other side of the tissue box. When you turn your legs, try to raise your knees and exercise your waist muscles. After 5 minutes, take the tissue box to the other side of your body and repeat this action for 5 minutes.
Aerobic weight loss exercise prime time 2: rest day
1. Sit in a chair, lift your legs and bend to one side, feeling your waist pulled. Repeat 5 times. Do the same thing on the other side.
2. Hold your hands and knees on the ground, with your head, shoulders and knees in a straight line and your fingers slightly inward; Bend your arms so that your chest is as close to the ground as possible and keep your body straight; Raise your arm until you start to move.
Aerobic weight loss exercise prime time 3: before going to bed
Lie flat on the bed with your legs bent and a cushion on the inner thigh. Put your hands behind your head and hold your head high; When the inner thigh is stressed, the hand slowly slides to the knee. After holding this position for 5 seconds, the hand returns to the action of holding the head, pauses for 5 seconds, and then repeats 7 groups of actions.
When doing aerobic exercise, you must do warm-up exercises to prevent muscle strain during exercise! What should you pay attention to when exercising? Next, I will tell you what women should pay attention to when exercising to lose weight, so as not to cause health hazards.
Three warnings for women to lose weight:
One of the warnings: always do strength exercises and be careful of male chauvinism.
Some health care doctors have found that many female athletes tend to be masculine and grow beards and even chest hair. The root cause lies in excessive strength exercises such as weightlifting, which leads to a large loss of female hormones.
Warning 2: Always do weight-bearing exercises such as weightlifting, and be careful of fitness sequelae.
Women who often go to the gym to do weapons sports, such as weightlifting and other weight-bearing sports, have great pressure on the pelvis, which will cause muscle relaxation and fragility, and in severe cases, it will cause uterine prolapse or prolapse, incontinence and so on. This is called fitness sequelae. Sequela will make people feel uncomfortable for a long time.
To this end, bodybuilding experts suggest: do more balance exercises, the method is: stand against the wall, put your feet together, keep your back straight, look straight ahead, stretch your hands forward, press your palms against the wall, bend your elbows, and do series exercises all over your body, doing 8- 10 times a day.
Warning 3: Always do high-intensity aerobic exercise to be careful of hearing loss.
High-intensity aerobic exercise combined with loud music may damage the inner ear function of women, causing dizziness, tinnitus, ear pain and hearing loss of high-frequency sounds. According to experts, repeated * * * sports will loosen some structures called otoliths in the inner ear; Once the otolith falls off and leaves its original position, it will never come back, so it will continue to send wrong information to the brain. Coupled with the excessive volume of accompaniment, it has contributed to this evil result.
I remind:
1, master the intensity and time of exercise.
Generally, you should choose according to your own physique and characteristics, and don't blindly imitate others. Take part in heavy-load sports such as weightlifting as little as possible, and the accompaniment volume should not be too loud.
2. Choose a suitable exercise plan.
Women should focus on physical training, so balance exercises, aerobics, sit-ups and other projects are the first choice. In addition, we should also consider the current body shape, such as throwing, weapon practice, basketball practice and so on. And short and fat people should practice long jump, sprint, horizontal bar and pull-ups. As for swimming, diving, skipping and so on. No matter which body shape is suitable.