1, indoor weight loss method
First, aerobics
Besides doing aerobic exercise outdoors, you can also do it indoors. You can buy some aerobics course DVDs and dance to the music while watching them. It can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.
Second, kick shuttlecock.
Shuttlecock kicking is also one of aerobic exercises and a healthy weight loss exercise. If you want to lose weight quickly, but don't want to take part in a lot of exercise, then I personally suggest that you use shuttlecock to lose weight. The revised method is very suitable for white-collar workers who work in the office for a long time. They are busy at work, so they can take some time to kick shuttlecock after work, which can not only lose weight, but also keep fit.
Third, jump rope.
Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories. So if you want to lose weight, skipping rope is also a good way.
Fourth, indoor bicycles.
Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Five, step machine
Aerobic exercise can also be done indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a treadmill at home, it will have the same effect to use wooden boxes or magazines to go up and down the steps, but pay attention to safety.
Sixth, climb stairs often.
Jogging along the stairs is a good aerobic exercise. The specific method is to climb 6- 12 stairs at the fastest speed, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step, and the weight loss effect will be better.
Seven, lift the laundry bag
Don't underestimate washing clothes. Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.
Eight, press the chair
You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeating this action repeatedly can effectively exercise your back muscles.
Bian Xiao will introduce you to indoor aerobic exercise. I don't know how much you remember. Friends who want to lose weight through exercise don't want to go outdoors, so indoor aerobic exercise is a good choice for you. In addition to losing weight, you can also exercise and enhance your body resistance. Why not?
2, yoga slimming action
1, arch bridge-shaped thin hip exercise: train your long-awaited hip muscles!
The action is broken down as follows:
Lie on your back on the ground, with your hands close to your sides, bending your legs so that your feet are attached to your hips; Then tighten the hips and belly, and then lift the waist up to form a bridge.
2, triangle thin waist exercise: train your long-awaited lovely waist!
The action is broken down as follows:
Stand up straight, legs open to shoulder width; At the same time, open your arms and straighten them to shoulder height. Then, the upper body is bent to the back of the right leg, the left hand is placed behind the palm of the right foot, and the right arm is straight. Look at the fingertips of the right hand, and the left and right arms are in a straight line. Hold for a few seconds, and then return to the initial position.
3, open leg exercise method: practice your enviable cute legs!
The action is broken down as follows:
Spread your legs to the maximum, hold your hands on the ground and stand up straight; Then exhale slowly, move your upper body forward, gently put your forehead and body on the ground, keep breathing naturally, and keep this posture as long as possible.
4, leaning back breast enhancement exercise method: it turns out that this can also enrich the proud chest!
The action is broken down as follows:
Stand, legs are hip width apart, toes are slightly outward, elbows are bent, and hands are supported; Slowly bend your upper body backwards, and raise your head upwards for 5- 10 seconds. Then slowly return to the original position, then relax and repeat the above actions for 5 times.
5. Exercise under the dog's hand: exercise a pair of delicate hands.
Open your arms to shoulder width, bend into a flat plate, point your toes on the ground, and keep your head, back, hips and legs on the same plane; Push your hands back and your hips up at the same time, so that your feet follow the ground and your head touches the ground. Hold for 5- 10 seconds, then slowly return to lie flat and lie down to relax. Repeat this action five times.
Summary: The above is the decomposition of plastic yoga movements, and women's bodies can be used more concavely and convexly; Keep practicing repeatedly, and you can achieve unexpected physical effects.