Many women suffer from body fat, so do you know the best way to lose weight? Do you know how to do simple and effective weight-loss exercises? Next, Bian Xiao introduces several simple and effective weight-loss exercises to you, which can reduce fat easily and have a very good effect.
1, fat burning exercise to lose weight
Stretch your legs. After standing, put your legs together and hold a dumbbell of about 10 kg in each hand. Then tuck in your abdomen, with dumbbells raised above your head, arms behind your head and elbows on your ears. Lift the dumbbell to the ceiling and stretch your right leg. Then restore the right leg and change the left leg to perform the above actions. Eight times per side.
Bend your legs and stretch. Stand on the elastic belt with your legs shoulder width apart, palms forward, and hold elastic belt's handle tightly. Bend your knees slightly, straighten your hands, lean forward slightly and keep your back flat. The gluteus maximus and tendon contract, the body straightens online, the center of gravity moves up, the arm bends, and the body recovers. Repeat the exercise 12 times.
Mention weight loss exercise. After standing, open your feet wider than your shoulders, tilt outward about 45 degrees, hold heavy dumbbells in your hands, naturally droop, squat your legs at 90 degrees, and focus on your heels. Slowly straighten your legs, stand up straight, with your elbows and palms facing up, lift the dumbbell to your chest to restore, and repeat the exercise 12 times.
Abdominal muscle contraction and weight loss exercise. Put your hands together after lying flat. Straighten and bend your legs. Sit up straight with your hands crossed on the outside of your left thigh. Restore the body again and repeat the above actions on the right side. Exercise 20 times left and right. Bridge chest compression, after lying flat, both feet touch the ground and bend your knees. Hold the 10 kg dumbbell in your hand, palm outward, lift the dumbbell to your chest, then put it down and repeat the exercise 12 times.
2, water bottle weight loss exercises
First of all, exercise and tighten your abdomen and thighs.
Action 1
Stand up straight, and spread your feet back and forth on the same straight line, so that the water bottle, the bridge of the nose, the spine and the soles of your feet are on the same straight line. Avoid shaking your body from side to side and tighten the muscles in your abdomen and inner thighs.
Action 2
Put the water bottle on your head and put your arms behind your back for 60 seconds. Stand up straight, chest out and abdomen in. At this time, it should be noted that if the neck, back and waist are bent, the effect will be halved! Then the front and rear feet alternately stretch to adjust the left and right distortion of the body.
Second, shake your arms and get rid of meat worship.
Repeat 20 times left and right
Action 1
Basic posture: upright, heels together, hands hanging down naturally, looking forward, with a water bottle on your head, aware of the central axis of your body.
Action 2
Swing your left hand backwards, and bend your knees forward with your left foot, with your toes straight down and your thighs parallel to the floor. Exercise your shoulder blades well and swing your arms back sharply.
Action 3
Kick the raised left foot forward and backward, swing the left hand at the back forward at the same time, and feel the stretching of hip and thigh muscles, and kick the left foot backward greatly.
Action 4
Do the same action with your right hand and right foot, and repeat it 2 ~ 3 times. Pay attention to swing your hands and feet at the same time, and don't bend over, otherwise you will have low back pain.
Third, we should be conscious of dry body and correct posture.
1, stand up straight
Correct posture: Heel, hip and back of head are close to the wall to make them in a straight line.
No walls:
Shoulders should not be in line with ears, and the position of shoulders should be behind ears;
Ears and thumbs are in line.
2. Wrong posture 1: Hands protruding forward.
If your hands protrude forward, your shoulders will relax and contract to the inside of your body together, your chest will bow and your back lines will be ugly.
3. Wrong posture 2: The neck protrudes forward.
Because of hunchback, the neck is habitually protruding forward, which will increase the burden on the neck and easily cause scapulohumeral periarthritis. And if you bend over often, it will also cause a heavy burden on your spine.
Fourth, judge the bad habits of the body by the position where the water bottle falls.
I thought I did the right thing, but the water bottle fell down. That's caused by bad physical habits and improper posture that I don't usually notice.
1. The water bottle slides forward.
People with hunchback, protruding neck, easy accumulation of fat on the back, and easy swelling of the abdomen. , tend to slide the water bottle forward. They are prone to hunchback, so they need to consciously open their chests, hold out their chests and abdomen, open their shoulders and put themselves behind their ears.
2. The water bottle slides backwards
People with protruding chin, backward pelvis and abdomen tend to protrude forward, and the water bottle tends to slide backwards. Because their body center of gravity is in the back, they often inadvertently bulge their stomachs forward, like an old man. They need to tighten their jaws, consciously put their weight on the trunk and straighten their weight.
3. The water bottle slides left and right to know the direction of body distortion.
There is a great possibility that the soles are particularly worn, the shoulders are high and the shoulders are low, and the body center of gravity is on one foot when standing. Therefore, we should consciously adjust the center of gravity of the body until the water bottle does not slide left and right.
Correction method:
Stretching the side of the body can easily correct the distortion on the left and right sides of the body. Stand up straight, feet open, shoulder width apart. Raise your hands above your head, grab each other's wrists with one hand, and stretch the sides left and right. If you feel pain, it means that the muscles in this part are stiff. Sticking to exercise can correct the problem of body distortion.
Supplement: Why use a water bottle?
Welfare 1
If you exercise in the wrong way, you will not only fail to lose weight, but also have the opposite effect. But it's hard to judge whether the action is correct by your own words. So, put the water bottle on your head, and if the water bottle falls down, you can detect your own action mistakes.
Benefit 2
If you put the water bottle on your head, you can feel moderate weight and security, and it is easier to realize where the central axis of your body is. Generally, 500 ml water bottles are used to bottle half of the water, which is 250 ml.