1, Fast Fat Burning Action
1 min: Switch legs and jump.
Hang your arms at your sides, step forward with your right foot and bend your knees. Your right thigh is parallel to the ground and your right calf is vertical to the ground. Raise your arm and drive your body to jump and change legs. When landing, your left foot is forward and your right foot is backward. Repeat the action 1 min.
The second minute: speed skating
Feet together, arms hanging at your sides. Bend over, lean forward and keep your back straight. Jump to the right, bend your right knee when landing, and kick your left leg behind your right leg. Meanwhile, swing your arm to the right. Then, take a step to the left and swing your arm to the left. Switch left and right 1 min.
The third minute: stand up, kick and punch.
Feet are shoulder-width apart, fists are placed under the chin, elbows are placed at your sides. Squat slightly, kick your right leg forward to hip height, and punch your left arm forward at the same time. Close your legs and make a fist, and switch to the other side. Repeat the action 1 min.
The fourth minute: ski jumping
Stand with feet a few inches apart, arms hanging at your sides, elbows bent at 90 degrees. Put your hands forward and make a ski pole. Lean forward slightly and imagine yourself standing at the top of a snowy slope, ready to slide down. Then both feet take off to one side, land, bend your knees, and then take off to the other side. Repeat the action 1 min.
Fifth minute: Raise your legs.
Stand with your feet apart, hip width apart. Raise your arms forward to shoulder height, palms down. Keep your body straight and look straight ahead. Exchange leg lifts and lift your knees to hip height. Hold this position for a moment, change legs and repeat the action 1 min.
Sixth minute: jump rope.
Stand with your elbows bent and your arms close to your body. Shake your forearms, jump rope by changing your feet, and slightly open your raised legs to the outside. Jump with your feet in turn like skipping rope, and hold on 1 min.
Minute 7: Mountaineering
Squat down, touch the ground with your hands and toes, and do the starting action. Keep your head, shoulders, back and hips in a straight line, and exchange your legs to your chest. When you get used to this movement, you can speed up the movement range and the frequency of changing legs. When changing legs, keep your toes off the ground. Repeat the action 1 min.
8 minutes: spear block
Take a big step forward with your left leg, bend your knees, straighten your right leg back, and point your toes outward. The left arm moves forward to block fencing. Keep striding, step forward 3 times like a fencer, and then step back 3 times. Repeat the action for 30 seconds, then jump in place, change your right leg and right arm, and repeat the fencing action for 30 seconds.
Minute 9: Running
Stand in front of the steps with your arms bent at your sides. With your right foot in front, do the action of going up and down the steps repeatedly-right foot, left foot, right foot, left foot. When the legs move, the arms naturally swing. Gradually speed up the action and hold it for 30 seconds. Then change your left foot and move first, and then hold on for 30 seconds.
10 minute: take off in the same place.
Feet shoulder-width apart, arms at your sides. Squat slightly, follow the ground with your hind feet, take off, and fully extend your arms upward to drive your whole body. Kneel and squat when landing to reduce the impact on the body when landing. Keep moving 1 min.
Minute 1 1: Kick ass.
Jog in place, kick your calves back, keep your heels as close to your hips as possible, and at the same time, raise your arms. Kick after changing legs, and at the same time drop your hands to shoulder height (the position of your hands will also change when changing legs). Keep moving 1 min, and gradually accelerate.
Minute 12: Waist twisting
Legs together, knees bent, arms raised to shoulder height, palms down. Take off in place, bend your knees to the right when landing, raise your right hand to your chest, and twist your upper body to the left. Repetitive motion in the opposite direction 1 min.
Every day 12 minutes, a few simple movements can tighten the muscles of the whole body. For the sake of graceful posture, let's stop sitting still.
2, weight loss exercise methods
Climb a bike in the air
Riding a bike in the air is the best stovepipe exercise. Push 100 times before going to bed every day, with a fixed rhythm. Don't put it down immediately after pedaling, keep the prepared posture, put your legs together and stretch it straight into the air, keep your knees straight, keep your toes straight for 3 minutes, and then slowly put it down. After the above actions, the whole leg will be a little sore, remember to massage the leg well!
Squat upright
The specific method is as follows: stand upright facing the wall and put your legs together. Then I started squatting. When squatting, the best posture is the distance from the knee to the wall. When squatting, pay attention to keeping the upper body upright as much as possible. You'd better bow your head when you get up, and you must get up slowly. The most effective time is to get up. Don't do this too fast. People who want to lose weight should take their time. It's best not to squat down to the end, then pause for a few seconds and let your thighs use some force. This will be useful. According to your personal situation, you can do one every three seconds or slowly. You can usually do it 50 times in a row.
Massage stovepipe method
Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate edema, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs. You can get more massage by soaking your feet at night.
Lie on your back and lift your legs.
Front leg movement ~ Lie on your back and lie flat on the mat, lift your legs together perpendicular to the ceiling, inhale and lift one leg, exhale and slowly fall, and act in the opposite direction. This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist. Practice each leg 15 times, one group or so, 4-5 groups.
Lie down and lean against the wall.
Lying in bed at night, the thighs are at 90 degrees to the wall, while tightening the muscles of the hips and legs. Stick to it for half an hour every day, thin! Although it is a method that many people know, it is indeed the most practical method, and it will definitely have an effect if you persist for one month.