1, housework that can lose weight
Clean the windows
Calories burned: 400 calories/hour
Cleaning the windows is very simple, but in order to lose weight, don't perfunctory. When cleaning the window, pay attention to the coordination between your arms and your body, with your feet shoulder width apart, your toes standing to the outside and your arms held high. At this point, consciously stretch your back, tighten your hips, and move your center of gravity up. Bend your knees in the same direction as your toes, don't lean forward, and slowly straighten your waist. At this time, the back (erector spinae) and thigh (adductor, quadriceps femoris, etc. ) You will get good exercise. No matter which hand you are used to, at this time, you'd better use both hands, so that the "not so good" hand can also get exercise.
sweep the floor
Calories burned: 250 calories/hour
Holding a broom, the whole body is integrated into the action, so that the ankle joint, hip joint and knee joint move together. You should be careful when sweeping the floor. If you find something scattered in some corners, don't turn a blind eye and bend down to clean it up. When you bend down to pick up things, bend your waist or thighs like touching your toes, which can strengthen the muscles of your thighs and buttocks.
mop the floor
Calories burned: 200 calories/hour
Clean the dust with a vacuum cleaner before mopping the floor, which will not only make the house cleaner, but also increase the intensity of exercise and consume more calories. Pay attention to the action when mopping the floor, hold the mop handle with both hands, stand with your legs crossed in tandem, make a lunge, and then push the mop back and forth with the strength of your arms. This action is like fencing. Remember to keep your legs lunged so that you can concentrate on your upper body.
Wash dishes/dishes
Calories burned: 136 calories/hour
Compared with other housework, tidying and washing dishes is the most common housework at home. Don't underestimate simple finishing, which is also a good way to lose weight. Don't think about being lazy when you clean up the dishes and chopsticks. Clean up all the tableware and leftovers at once, which can be done in several times. Running a few more times can give you enough exercise.
Don't stand still when washing dishes. When washing dishes, you can do leg lifts alternately from left to right, and each action lasts 10 second. The whole body's gravity is concentrated on one leg, which consumes twice as much heat as standing normally. When standing on one leg, the toes are slightly tilted and the calf muscles are lifted.
2, half an hour to lose weight exercise.
10 minute: Go straight at normal speed.
10 minutes, the body has just entered the state of exercise, and the muscles have not fully "awakened". Walking too fast at once is easy to strain or sprain. In the first 10 minutes, walk mainly in a general posture, and walk straight with your chest out and your abdomen thin. Not too fast, but not too slow. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour.
20 minutes: kick and swing+walk uphill.
After the first 10 minutes of practice, the body has entered a good state of exercise. Therefore, it is more difficult to walk in the second 10 minute. /kloc-within 0/0 minute, kick and walk for 5 minutes, and then walk uphill 10 minute. Kicking and walking can fully stretch the legs and make them more linear. The specific way is to slow down first, and then walk by kicking one step or two. Then walk a short distance and slow down uphill. Walking uphill can exercise leg strength and lift hips. Pay attention when going uphill, not too fast, step by step.
30 minutes: Stand up.
In the last 10 minute, the body has been completely warmed up, and at this time, the way of stepping up is used. When walking, you should straighten your back, hold your chest as high as possible, point your feet 10 toes in the direction of walking, and press your toes hard every step to make your whole body muscles move every step. When it's time to stop at the earliest, slow down slowly. Don't stop immediately after a 30-minute walk. Walk for 5~ 10 minutes to adjust your body and relax your muscles.