Girls exercise at home, and now many women want to lose weight, especially those who stay at home. In fact, both men and women should find their own sports. Therefore, the following sports are shared for girls to exercise at home.
The exercise for girls at home 1 1, bicycle with two pedals.
The upper body is comfortably lying on the chair seat with fur on it, and both feet fly to do pedaling. Try to use thigh muscles to drive your legs to do pedaling. Doing this action often can tighten the leg lines and make the leg lines more and more beautiful.
2. Squat on one foot
Use the flat side of the sofa, stand upright from the waist up, press your left foot on the sofa, separate your feet, shoulder width apart, and bend your knees up and down. The best swing amplitude is within 90. Change your right foot after 20 times, and repeat the same action for 20 times.
Step 3 stretch your back
Arms apart about 2 times shoulder width, palms on the sofa seat, do 45-degree push-ups. Remember, put your feet together to stretch your back to the maximum. Repeat this action 20 times to make your back more beautiful.
Step 4 lift your hips
Lie flat on the sofa with your legs bent, with a pillow between your knees, and use the strength of your abdomen and buttocks to raise your body. Repeat this action 20 times and do it every day, which will make your hips firmer and rounder.
Step 5 Use both hands and feet.
Sit on the floor in front of the sofa, bend your knees with your left leg and put your right hand joint on the sofa. When your left hand is extended upward, your right foot is also extended forward. Try to focus on the right hand joint and the left foot, and do 10 times each. Because this action requires both hands and feet, the difficulty coefficient is relatively high, but the effect of slimming is still quite good.
6, backrest weight loss exercises
The fat on the back has been neglected, but it seriously affects the figure. If women have too much fat on their backs, they will look big and lack the feeling of innocent girls. It seems difficult to lose weight, because self-massage is a difficult problem. But in fact, as long as you know how to use the power of turning to "train", then the fat will naturally be swept away.
STEP 1 naturally sit at12 of the seat, put your right leg on your left leg, lean slightly at an angle of 45, put your left hand on your right knee, gently rub your knee, straighten your right hand backwards, press down your right leg hard, and then press down your left leg. At this time, use the power of your back to turn your upper body hard! This can exercise the back muscles and increase the self-burning amount of fat.
STEP2 Relax all over, naturally sit in your seat, put your hands behind your head, touch the ground on your toes, lean back hard on your upper body, then take a deep breath, slowly return to your original position and continue to do the same action. Stretching up and down in this way can exercise the activity of skin cells on the back, restore the detoxification system and shape the back.
7, armchair weight loss exercises
STEP 1 Sit at the edge of the seat 1/3, with legs apart, toes on the ground, waist straight, upper body tilted to the right, arms stretched upward as far as possible, hands crossed, 15 seconds later, do the same action in the opposite direction. This action is to cultivate the streamline of the arm through the stretching effect of the arm and promote the burning of stubborn fat at the big arm.
STEP2 is also sitting posture, with toes upright, vertical to the ground, chest leaning forward, upper body slightly backward, arms extended upward, palms up, fingers crossed, and maintained for 20 seconds to restore the original posture. After a short rest, repeat this action for 20 times, and the temperature of arm fat will rise to promote self-ablation.
Exercise for girls at home 2 Aerobic exercise that can be done at home.
1, do aerobic sit-ups at home
Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.
The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body.
2. Skipping rope for aerobic exercise at home
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
3. Do aerobic push-ups at home.
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
4. Do aerobic exercise at home and bend your legs upward.
Lie flat on the mat and press your waist down. Stretch your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds. Put your arms at your sides, palms down. Straighten your legs, lift slowly, contract your abdominal muscles, and pay attention to tightening your toes. Each group 10 times, and each group made two groups.
5. Stand in the corner at home and do aerobic exercise.
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes.
If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
Girls exercise at home. 3 Curl up and sit 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. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best 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. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
3-minute 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. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
Four indoor sports burning fat is super effective.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands behind your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
High temperature yoga
Also known as Bikram Yoga, if you want to practice in a high temperature environment between 38 and 42 degrees Celsius, you will basically sweat after 10 minutes. Sweating can detoxify and purify a lot.
Nervous system, Bikram yoga can not only lose weight, but also relieve low back pain and cervical pain caused by sitting for a long time.
taekwondo
Exercise from time to time, explosive music and slightly "violent" movements can stretch the body to a greater extent, accelerate fat burning, satisfy your desire to vent, and are most suitable for office workers to practice.
Latin dance aerobics
You can't wriggle around, shake your shoulders and hips and spin in Latin dance ... You should devote yourself to the unrestrained Latin dance music, and your graceful waist and hips will develop like this.