Stretching exercise
Weight loss focus: abdomen
When you get up in the morning, put a pillow behind your back, straighten your hands back and stretch your body; Do sit-ups 3 times; Belly in, leg up, head over the ground; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, and your hands are still close to the bed surface.
Stand on one leg and wear shoes.
Weight loss focus: waist
Stand on one foot, hold your right ankle with your right hand, and keep moving for 10 seconds. Change the other side, 10 times as a group, and 5- 10 groups every day.
Door frame oblique pressure
Focus on weight loss: get intrinsic fat.
The body is about 1 step away from the door frame. Touch the door frame and press it left and right for 3 seconds.
Push
Weight loss focus: waist and abdomen
Face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulders, stretch your right leg backwards, hold your chest out, and support your body with your hands.
Sit and lift your hips.
Weight loss focus: buttocks
Hold dumbbells (or U-tubes, even mineral water bottles and other heavy objects) with both hands, stand with your legs together, bend your knees, squat down, and hold them like sitting in a chair; Then lift the heel of the right foot, put the center of gravity on the left foot, and lift the buttocks and then put them down; Do 10~20 times to change the other leg.
Destroy butterfly sleeve.
Focus on weight loss: exercise shoulder and arm muscles.
Stand, hold a dumbbell weighing about 5 kg in your right hand, with your feet shoulder-width apart and your arms straight. Put the dumbbell under the diagonal of the chest, palm down, and support the left hand on the hip. Slowly bend the elbow joint of the right hand, move the dumbbell to the chest, and then lift the upper arm to make it triangular, from bottom to top. Repeat the exercise 20 to 30 times, and then do it with the other arm.
Be an ass
Weight loss focus: hips and thighs
Lie on your right side, with your legs slightly straight forward, your right hand supporting your head, your left hand in front of your body, and your palm touching the floor. First lift the left leg and swing forward, then bend the knee backwards; Next, straighten your legs. Repeat 10 times, then do 10 times in the opposite direction. Turn to the other side and do the same thing.