Teach you to lose weight quickly, let you lose weight like lightning, protect our joints, and not be easily injured during exercise. Exercise is conducive to enhancing the body's immunity, and active exercise is also an attitude towards life. This sport requires high physical fitness. Let me show you the benefits of teaching you to lose weight quickly, so that you can lose weight like lightning.
Teach you to lose weight quickly and make you as thin as lightning. In the world's highest bodybuilding stage, you can hardly see the yellow race, because top bodybuilding couples are not only about training methods and personal perseverance, but also about genes and influence in bodybuilding.
China is relatively backward in the field of bodybuilding, and the bodybuilders who have worked hard have no sense of existence in the world, unlike the situation that phil sith and Kegelin or Jeremy can generally criticize.
However, it is in this atmosphere and environment that Long Wu, the first person in China, still created a world for China people on the international stage with his persistence and love for fitness. At the just-concluded Olympic Games, Long Wu scored 14, which was the first time for China people to step onto the Olympic stage.
And Long Wu's training methods are gradually mentioned. In the interview, we know that no matter where the muscles are trained, Long Wu will choose 4-6 movements, each with 4 groups, and the times are 25, 20, 15 and 10 respectively. This other training method of doing movements is very different.
The next set of movements is unarmed training to train the whole body muscles. You can refer to the training time in Long Wu to help you lose weight quickly.
Climb 10-20 times before standing upright.
Push-ups alternately lift your knees left and right 10-20 times.
Push-ups with straight arms, jumping 20-30 times.
Push down the straight arm and touch the left and right knees alternately 10-20 times.
Jump 20-30 times left and right.
Parallel leg+small step jump 20-30 times.
10-20 straight arm lunges left and right.
One push-up with one leg and one jump with one leg 10-20 times.
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Jumping head in squat 10-20 times.
Bobby jumped 15 times.
The above actions are all unarmed exercises, which can train the whole body muscles together, and the effect of reducing fat and weight is very good. Training once every other day is the best.
To lose weight quickly, we must combine strength training with aerobic training. As long as you can persist, you can harvest the most beautiful yourself.
Teach you to lose weight quickly and make you as thin as lightning. As long as you are not afraid of trouble, you can restore your slim figure through exercise even during working hours. Now, all kinds of first-aid programs are freshly released to help you get rid of fat and regain your beauty.
Plan 1: Exercise before going to bed
This kind of fitness exercise is simple and easy, without equipment, and you can exercise anytime and anywhere as long as you have spare time.
Squat up:
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. 1 min, keep trying to repeat.
Sit flat and stretch forward:
Sit on the bed, straighten your legs forward and put them flat together, with the heel distance of 13 cm, lean your feet against the wall, stretch your hands forward and try to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds.
3-minute step jump:
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute.
Push-ups:
Put your knees on the ground, lift your calves, keep your head straight to your knees, keep your palms flat, put your fingers forward, and support the ground below your shoulders. The distance between your palms is the same width as your shoulders. Then touch the ground with your chest and hold it up with your arms until your arms are straight.
Plan 2: Office Sports
Sitting in the office for a long time often leads to dizziness, brain swelling, sore eyes and other symptoms, which are caused by insufficient activity, poor blood circulation and insufficient blood supply to the brain. So it is not only used for post-holiday first aid, but also for office aerobics on weekdays. You can do some small exercises in your spare time at work, which can not only help you recover your slim figure, but also eliminate fatigue.
Move backwards:
Slowly and gently turn your head to the right and keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. Repeat 5 times. In this process, avoid spinning too fast to prevent neck muscle strain or dizziness.
Arm movement:
Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulders. Do this for 20 times in each group and do it for 3 groups in a row. It can prevent arm numbness caused by overwork.
Abdominal movement:
Knees are shoulder-width apart, waist and back are straight, lean back, contract abdominal muscles, and drive shoulders to bend to the waist. At this time, the back is curved. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do it 5 times in each group, a total of 3 groups.
Leg movement:
Leg relaxation exercise: relax your back, lean on the backrest, slowly straighten your knees and lift your calves. You can feel the strength of the muscles on both sides of the thigh, and your legs can be done alternately. Stick to 15 times, and the whole body will feel relaxed.
Foot movement:
Knees together, body in the correct sitting position, feet on the ground, try to raise your heels, control the rhythm like ballet, and let your feet move up and down flexibly. Try to relax as often as possible, as long as you feel comfortable. This exercise helps to relieve the tension of calf muscles and accelerate the blood circulation of feet.
Plan 3: Exercise while watching TV.
Why do you want to lose weight while watching TV? Because you are the most idle at this time. You know, the excuse for many people to avoid sports is that they are too busy and have no time. Don't think that you can burn fat by dancing aerobics with TV. Even sitting on the sofa watching TV, some simple actions can make you burn calories. As long as you keep practicing these exercises designed for TV viewers, you can regain your slim figure while watching TV dramas.
Run at a brisk pace:
Your feet are wider than your hips. Run for 30 seconds at a brisk pace and lift your feet as soon as you touch the ground. Put your hands in front.
Step and kick:
Stand still, right, left, right. Then, kick the left leg forward three steps (left, right and left), and then kick the right leg forward. When kicking forward, try to kick as high as you feel comfortable, and be careful not to lean forward. Keep doing this over and over again.
High leg lifts:
Jog in place and raise your knees as high as possible for 30 seconds.
Step by step:
Step your right foot about 0.5 meters to your side, and then rest your left foot gently on your left foot. Then step your left foot about 0.5 meters to your side, and then rest your right foot gently on your right foot. Keep doing this. Keep doing it.
Fitness class
3 steps to create beautiful shoulders
Do each of the following exercises 10 times, counting as 1 group. Do 2 groups at a time, with a break of 30-60 seconds between each group. Do it slowly, 2-3 times a week, every other day 1 time.
Forward lifting movement:
Stand with your feet shoulder width apart, knees slightly bent, back straight and abdomen closed. Hold a dumbbell in each hand, with your arms hanging in front of your thighs and palms inward. Keep your wrists straight, elbows slightly bent, arms flush with your shoulders, and palms facing the ground. To prevent your arms from swinging or arching your back, you can try to lean your back against the wall, or use one arm at a time.
Zhongju movement:
Stand with your feet shoulder width apart, knees slightly bent, back straight and abdomen closed. Hold a dumbbell on each side of your body, palms inward. Keep your wrist straight and your arms slightly bent. Separate your arms from your sides, move forward slightly, lift them to shoulder level, pause, and then slowly lower them.
Rear lifting movement:
Sit on the edge of the chair, feet flat on the ground, width apart from hip joint. Keep your back straight and lean forward from your hip joint so that your chest is close to your thighs. Take a dumbbell in each hand, put your arms on your calves, palms facing each other. Keep your elbows slightly bent, your wrists straight, and your arms extended to your sides to shoulder height. Pause, then slowly lower.