1, how to stretch?
Prepare for exercise:
Leg press should be done on both sides. Requirements: spread your legs as far as possible and do it rhythmically.
[yes! This is a necessary preparatory exercise for primary school physical education class-leg press. But I don't go to physical education class at home, so leg press can't just seek strength without quality. ]
1, sit with your legs bent, your feet together, and your legs as close to the floor as possible. Hold your right hand from behind with your left hand, straighten your spine and expand your chest as much as possible. (Keep it for about two minutes before changing hands)
2. Sit with your legs bent, your feet together and your legs as close to the floor as possible. Twist your upper body as far as possible to the right, put your left hand on your right knee and gently touch the ground with your right hand. Be careful not to leave the floor, and bend your waist forward in the process. (Action duration 15-30 seconds)
Seven slimming exercises suitable for lazy people to lose weight
1, hold the back of the chair and step back.
Stand up and grab the back of the chair. Step back with your right foot, put the center of gravity on the left side, bend your knees slowly and press down, hold for 10- 15 seconds, repeat 10 times and then switch sides.
Step 2 stretch your back
Sit in a chair, grab the edge of the table with both hands, tuck your chin, and push the chair back hard until your hands are completely straight, for 10- 15 seconds, and repeat 10 times.
Step 3 Stretch the waist
Sit in a chair with your feet shoulder-width apart, lean forward and bend down between your legs. After the chest is pressed against the thigh, the upper body will relax completely, lasting 10- 15 seconds, and repeating 10 times.
4. Steering movement
Sit in a chair with your back straight. Slowly turn the upper body to the left with your left shoulder until the waist is slightly tight, lasting 10- 15 seconds, repeating 10 times, and changing sides.
Step 5 stand up and bend over
Stand with your feet shoulder width apart, your hands droop naturally, and your body leans forward slowly until your back is slightly tight and your upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.
6. Sit on one side and press down.
Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.
7. Upper back stretching exercise
Kneeling posture, prone, stretch your hands forward as far as possible, and press your shoulders down at the same time 10- 15 seconds, and repeat 10 times.
2. How to exercise to lose weight
1. Squatting
Target parts: legs and abdomen
Stand with your legs shoulder-width apart, raise your hands to shoulder height, parallel to the ground, with your center of gravity down, and slowly squat down until your thighs are at 90 degrees perpendicular to your calves. Otherwise, keep upright for 1 min.
2. Flat bracket
Target sites: abdomen and back.
Lie prone, elbows are shoulder width apart, elbows are supported on the ground, and the upper arm and trunk are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Keep your neck straight naturally, keep your eyes looking down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, tighten your abdominal muscles and pelvic floor muscles, make your spine in a natural physiological bending shape, keep breathing and keep moving as much as possible.
push-up
Target parts: chest, back and arms.
Support your hands on the ground or a bracket, with the distance between your hands slightly wider than your shoulders, your arms straight, your shoulders and chest slightly forward, so that the vertical line of your shoulder joint forms an angle of 10 ~ 15 degrees with the ground, and your legs are put together and supported on your toes. Keep your torso upright and tighten your waist. Raise your head and lead forward, so that the pectoralis major has a full sense of extension, and it is in a "peak contraction" position and pauses. When propping up, always keep your body posture until your arms are straight.
keep your stomach muscles in
Target site: waist and abdomen
Lie flat on the mat, bend your knees, open your hands behind your head, open your shoulder joints, and lift your body when inhaling. Don't let your waist, hips and feet off the ground, just let your upper back off the ground.
5. air bike
Target parts: waist, abdomen and legs.
Lie on your back on the mat with your hands at your sides and palms facing down. Bend your knees and lift your legs. Keep your left leg bent and your right leg straight. Push the right leg down, keep the air posture, keep the left leg bent, then bend the right leg and straighten the left leg up. When the left leg is pressed down, the right leg is lifted at the same time, the right leg is straight up, and the left leg is bent back, and so on.
6. Superman style
Target parts: waist and back
Face down, chest and abdomen on the ground, arms and legs stretched naturally; Put your feet flat, lift your arms up, and lift your upper body to the limit position at the same time. Keep straight for 5 seconds, and then reset. Repeat this action 10 times. Let the upper body rest, change legs to drive the lower body to lift, keep it straight for 5 seconds and then reset. Repeat 10 times as a group. Finally, the upper and lower bodies are lifted upward at the same time, and the body is U-shaped when viewed from the side, and it is reset after 5 seconds, and repeated 10 times as a group.
7. Single-arm lifting
Target parts: arms and shoulders.
Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and raised, so that dumbbells are on the same level with ears, and palms are facing forward. Keep your left hand straight so that your arm is slightly in front of your face and your lower body remains still. Go back to lifting dumbbells and repeat with your right hand.