Preparations for weight loss exercise
After mastering the basic principles of weight-loss exercises, you can start by choosing a set of weight-loss exercises. When choosing weight-loss exercises, it is best to exercise manually, which is less difficult and relatively safe to exercise. People who are willing to challenge themselves can also choose weight-loss exercises with soft dumbbells as props to increase the difficulty of practice and obtain better weight-loss effects.
1, with background music, preferably disco style, can arouse people's emotions.
2. Before and after the weight loss exercise, it is very important for safety to make full preparations and appropriate finishing activities. When the room temperature is above 20℃, the preparation time is 10 minute, and when the room temperature is below 20℃, the preparation time is appropriately extended. The end time of the activity is about 10 minute, which is not affected by the temperature change.
3. Keep sports drinks at hand and replenish water in time. Even if you don't sweat profusely, you will lose a lot of water after 90 ~ 120 minutes of exercise.
Aerobic exercise to lose weight
First, press one leg down.
Target: shoulders, abdomen, buttocks and legs.
1. Keep your hands straight, hold the ball in your arms, and lift it to chest height. Stand on one leg with your left leg and lift your right leg in front of you.
2. The left leg is slightly bent and the body is about 8 cm down. Stretch your legs and go up and down leg press 20 times.
3. Change your legs and repeat the exercise.
Second, bend your knees and swing
Target: shoulders, biceps, hips and legs.
1, stand with your feet open, slightly wider than your shoulders. Toe to the outside of your body, hold the ball with both hands, hold your head up and hold your chest high. Elbows are slightly bent.
2. Keep your arms still and slowly swing your body to the left from the waist to form a kneeling position.
3. Return to the standing position, then turn around and swing your body to the right.
4. Do 10 times.
Third, sit with your legs straight.
Target: abdomen, inner thigh
1, sit on the ground, knees bent, feet flat on the ground, and the ball is caught in the inner thigh.
2. Keep your knees still, tighten your abdomen and lift your feet. The legs extend diagonally.
3. Put your feet down and repeat 20 times.
Fourth, lean forward and squat.
Objectives: Shoulders, abdomen, biceps, buttocks and legs.
1, stand with your legs open, slightly wider than your shoulders. Toes facing the outside of the body, arms straight, hands holding the ball, located at chest height.
2. Lift the heel of your right foot, twist your body to the right, and then drop into a squat position. The left knee is vertical to the left ankle, and the right knee is bent 90 degrees.
3. Return to the initial position, lift the left heel and twist the body to the left.
4. Do 10 times.
Fifth, twist and lift your legs.
Target: chest, triceps, abdomen, buttocks.
1, sitting on the ground, left knee bent, located in front of left hip. The right knee is bent and located behind the body. Press the ball with your hands on your chest.
2. Lift the bent right leg so that the ankle is higher than the knee, and then press the knee down 3 cm.
3. Do it 20 times and repeat the side.
Sixth, asymmetric push-ups.
Target: chest, triceps, abdomen.
1, start with full-body push-ups, with your left palm on the ground, your arms straight, your right hand on the ball, and your elbows slightly bent. Legs straight, body form in a straight line.
2, the body drops, the chest is above the ball, and then the body returns to its original position.
3. Do 10 times. Switch places and put the ball on your left hand. Say it again.
Seventh, spin the ball.
Target: chest, triceps, abdomen, biceps and buttocks.
1, sit on the ground with knees bent and feet flat on the ground. Hold the ball with both hands, in the chest position. Elbows slightly outward. Rotate the upper body so that the waist touches the ground.
2. Sit up straight with your left leg when turning left. Straighten your hands so that the ball is in the left thigh position. Return to the original position.
3. Switch sides and repeat 20 times.