Usually busy camps lack exercise, lazy people who want to lose weight but don't like exercise, mothers who struggle with their children after childbirth but regret not going back, and even make their weight soar for any reason, such as eating moon cakes and barbecues! How to avoid getting fat? In addition to diet control, plus elastic belt, you can lose weight in three simple actions at home! Elastic belt can lose weight anytime and anywhere, which is the most convenient in history! Use trivial time to exercise "core muscles" and improve fat burning ability 100%!
Exercise 1. Elastic belt walked sideways.
Training site: gluteus maximus and gluteus medius.
Steps:
(1) First, put an elastic band or elastic band around the thigh, and keep the squatting posture of 1/4.
(2) The pelvis and spine keep a good curve, the abdominal core is stable, the knees and toes face in the same direction, and the hip joint is stable in external rotation.
(3) When exhaling, step sideways with your legs and focus on your hip muscles. When inhaling, the other heel enters, repeats the action, and exhales with breathing.
? Reminder: Note that this action is to push back the hip joint (* * *), the upper body naturally leans forward, and the consciousness is concentrated on the buttocks, which is the acid on both sides of * * *, not the acid on the outer thigh. In addition, the body should be naturally straight and not hunched.
Exercise 2, elastic belt Squat+Rowing.
Training site: back muscles and leg gluteal muscles.
Steps:
(1) First, wind the elastic belt around a suitable stabilizing column (iron window railings and stair railings can be used at home), and keep the elasticity with appropriate resistance.
(2) The pelvis does not lean forward or backward, the back is naturally straight, the abdomen is tight and motionless, the knees and toes are facing the same direction, and they are slightly bent and not locked.
(3) When inhaling, squat until the thighs are approximately parallel to the ground, and concentrate your consciousness on your hips.
(4) Return to the starting position when exhaling, and cooperate with the action of pulling back and paddling. Focus on latissimus dorsi (strong back), pay attention to the forearm parallel to the ground.
Exercise 3, elastic belt stride squat+* * *
Training site: gluteal muscles and pectoral muscles of legs.
Steps:
(1) First, wind the elastic belt around a suitable stabilizing post, and keep the elastic force at a proper resistance (straighten elastic belt, and don't shake your arm).
(2) The pelvis does not lean forward or backward, the back is naturally straight, the abdomen is tight and motionless, the knees and toes are facing the same direction, and they are slightly bent and not locked.
(3) When inhaling, take a step forward and squat until the knees and ankles are at three 90-degree positions with the ground. The knees should not be oppressed.
(4) When exhaling, return to the starting position, and cooperate with the movements of * * * *, pay attention to the chest muscles, and pay attention to maintaining the elasticity of pulling.
Elastic belt, known as the "best sports assistant", has a price close to the people and everyone can start. In addition, combined with the advantages of other sports, it can increase resistance, enhance exercise difficulty and help muscles break through stagnation. Let your friends and family take action quickly, use elastic belt and do training persistently, which can not only enhance friendship, but also lose weight!