Exercise parts: hips and legs
Specific actions: stand, open your legs shoulder width, sit back with your hips, bend your knees, and do squats without exceeding your toes too much; Get up, lift your left leg, and open your left knee outward. Then resume squatting, get up and lift your right leg. Lift the left and right legs alternately and repeat the action for 30 seconds.
Weight loss action 2: cross squat
Exercise parts: legs and hips
Specific practice: stand, open your left leg to the left, shoulder width, squat; The left leg is retracted and the right leg is opened to the right to do a squat; Take back your right leg, take a step forward with your left leg, and do an arrow squat posture. The left leg is 90? Bending, right knee bending, but not touching the ground; Take back your left leg, take back your right leg, and also do an arrow squat. Repeat this action for 30 seconds.
Weight loss action 3: flat support
Exercise site: abdomen
Specific action: the arm is bent to 90? , supporting the ground, the distance between the two arms is the same width as or slightly wider than the shoulder; Legs are shoulder-width apart and stand on tiptoe; Keep your back straight, tuck in your abdomen, and make your hips, waist and back flat. Repeat this action for 30 seconds.
Weight loss action 4: shoulder multi-directional flat lift
Exercise parts: shoulders and arms
Specific actions: stand with chest out and abdomen in, legs open shoulder width, hands with two small dumbbells closed, and then arms open to both sides to make your body look like? Big? Font, arms level, shoulder height; Arms forward, parallel to the ground; Lift your arms up and bend your elbows slightly; Raise your hands forward, then slowly open them back, stretching your shoulders and arms; The last two arms are retracted and the starting posture is restored. Repeat this action for 30 seconds.
Weight loss action 5: jump in place
Exercise site: the whole body.
Specific actions: stand with chest out and abdomen in, straighten your legs together, jump up, and open your legs to both sides respectively. Don't open your mouth too wide, and the distance between your feet should be slightly wider than your shoulders. When your legs are open, your arms are open and folded towards your head; Jump up, put your legs together, put your hands down, restore your standing posture, and repeat the action for 30 seconds.
Effective slimming exercise 1, running to lose weight
Running is the most common aerobic exercise to lose weight. This method is practical and simple to implement, but it still needs to master certain time, skills and running methods to lose weight. The best time is in the morning. While breathing fresh air, jogging can make you feel refreshed and happy, and help you improve your metabolism from the morning.
Step 2 Ride a bike to lose weight
Cycling to lose weight is actually an aerobic exercise, so if you want to lose weight by cycling, you must exercise for 40-60 minutes. In less than 40 minutes, you can't burn fat, which means you can't lose weight. But it can't exceed 1 hour, because it will do harm to the body.
3, swimming to lose weight
Swimming is an aerobic exercise. It consumes a lot of heat. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.