First, exercise to lose weight moves
1, fantasy guitar style
Slimming parts: abdomen, medial thigh and lateral tendon.
1. Stand upright, feet apart, shoulder-width, hands hanging to your sides naturally.
2. Press the body center of gravity on the right leg, bend the right knee 90 degrees, and straighten the left foot outward to form a lunge.
3. The right elbow bends backward and the left elbow bends forward.
4. Keep balance, quickly erect your right foot, swing your left and right elbows alternately and quickly bend your left knee so that it is placed at a 90-degree angle in front of your body and at the same height as your hips.
5. Repeat the exercise 16 times, and then change legs to repeat the exercise.
Possession tips; When the lunge outer span is retracted and lifted, the leg can be retracted to the front and then lifted forward.
2, angel guardian style
Slimming parts: buttocks and lateral tendons
1. Stand straight, feet apart, hip width apart, hands folded, palms folded on your chest.
2. Keep your body and arms in a square posture, and move your right foot forward obliquely, so that your right foot is placed on the left front side of your left foot. Bend your knees 90 degrees.
3. While lunging, stretch your hands forward at shoulder height and keep your palms closed.
4. Twist your body and hands to the right at the same time, try to twist your body to the right while keeping your hips down.
5. Return to the initial position, repeat the exercise 12 times, and then change legs to repeat the exercise.
Strength exercise: when doing lunge, the right leg moves forward to the left, and the left leg moves to the left as much as possible accordingly.
3, tuck stretch
Slimming parts: abdomen, lower back, buttocks, hamstring muscles.
1. Stand up straight, feet apart, hip width apart, hands opposite, and put them on your chest.
2. Lift the left knee to the hip position, and bend the elbow downward until the elbow is placed at the lower end of the left knee to form a knee-hugging shape.
3. Start from the hip, upper back, stretch your hands forward, and straighten your left foot backward, so that your back, hands and left foot are in the same straight line and parallel to the ground.
4. Repeat the exercise 12 times, and then change legs to repeat the exercise.
Light exercise: you can jump directly to the tuck position and enter the stretch position, which is a good choice for MM who finds this action difficult ~ ~
4. Tadpoles change into frogs
Slimming parts; Arms, triceps, buttocks, quadriceps femoris, calves
1. Starting from push-ups, put your hands directly under your shoulders, put your hands on the ground, keep your feet shoulder-width apart, and point your toes to the ground, palms and toes. Make the body in a straight line from head to toe.
2. Keep your hands close to your body, bend your elbows back slowly, and move your body closer to the ground.
3. Push-ups, straighten your arms, and at the same time jump forward with your legs and put them on the outside of your hands.
4. Repeat the exercise 12 times.
Light exercise: put your legs on the ground, bend your elbows to support your body as the initial posture, and lift your hips to make your body into an inverted V shape. Keep your body balanced, move your left foot forward, and lift your right foot straight away from your right foot. Return to the initial position.
Second, sports precautions
1. Exercise at a safe intensity.
The so-called safe exercise intensity can neither be too strong nor too weak. How to determine the standard of measurement? The easiest way is to measure your heart rate to control your exercise intensity. When the heart rate reaches the following suitable heart rate standard without obvious discomfort, then the intensity of this exercise is appropriate and safe.
2. Have reasonable exercise time.
For young people and ordinary people, morning exercise is a good choice. The length of each person's exercise time should consider the age, exercise intensity, exercise purpose and other parameters. Generally speaking, it is meaningless to exercise less than 5 minutes a day, while the exercise over 1 hour is excessive for middle-aged and elderly people or non-sports enthusiasts, and an average of about 30 minutes a day is more appropriate.