Fan weight loss exercise plan
Lose weight by one or five actions.
Action 1: Kneel down and lean back.
Slimming position: arms, hips, abdomen, front and back of thighs.
Kneel on the floor, with your knees shoulder-width apart, your hands akimbo, your shoulders slowly leaning back, and exert yourself with your arms, so that you can feel the muscles stretching at the meat worship position. When reaching the maximum, hold 10 second, take a deep breath, and return to the position to continue.
Action 2: Spread your legs and raise your arms.
Slimming position: arm, outside waist, inside thigh and calf.
Spread your legs as far as possible to 180? The soles of your feet should be at a vertical angle to your legs. Feel your legs straight, your arms raised, your palms slightly extended to your head, and slowly move to the left. The slower the action, the better. Hold 10 second and then do it in the opposite direction.
Action 3: Lie on your side and lift your legs.
Slimming position: arm, lateral waist and lateral thigh.
Lie on your side on the floor with your arms on your head and your other hand on the floor. Lift the leg with the strength of the waist and leg, hold it for 5 seconds, then put it down, do the action of 10, and then change the other side.
Action 4: Bend down and lift your legs.
Slimming position: shoulders, back, buttocks, back of thighs.
Lie prone on the floor, stretch your limbs, land through your waist and abdomen, and lift your left leg and right arm at the same time. On the contrary, when lifting the right leg, slowly lift the left arm, let the muscles stretch as much as possible, and keep 10 seconds before changing direction.
Action 5: Bend your knees and bow your back.
Slimming position: thin arms, breast enhancement, thin hips and thin thighs.
Bend your knees, big legs into 90? Keep your back straight, put your arms above your knees, and press your knees hard to feel the pain in your back and thighs.
Second, how to persist in jumping through weight loss exercises?
Do it once a day, starting from the most basic, and then increase the difficulty to jump other exercises after the body adapts. Generally, one set lasts for two days, and four sets of rotation every day can last for 20 minutes to 40 minutes.
Mentality? Keep in mind the principles and goals, exercise generously and happily, thoroughly remould oneself and have a healthy body.
Diet? Stay away from fast food, make personalized recipes and healthy low-calorie diets.
Exercise? Put an end to recklessness, let stretching exercise come alive, and gradually improve the intensity and frequency.
Behavior? Find a sports partner and choose a method suitable for your body to improve your basal metabolism.
Thirdly, relaxation after exercise can not be ignored.
1, bathroom
Shower gel with touching fragrance can stimulate the brain to release hormones to regulate emotions and thoughts, thus awakening physical and mental vitality and making the mood happy after exercise! When the combination of smell and touch reaches a harmony, the body skin will naturally become more beautiful!
2. Double the correct massage effect.
When massaging, please use your whole palm, not just your fingers; Relax your hands, massage from bottom to top, from inside to outside, against the direction of gravity, and the intensity can be slightly stronger. It is best to cooperate with the flapping action, which will help accelerate the decomposition of fat, shrink fat cells and eliminate orange peel.
Fan weight loss exercise plan
It is an unchangeable truth that a good figure needs a healthy and reasonable diet plus exercise, so what you need to do is to change your diet and exercise yourself!
Weight loss shaping is divided into three stages: pure aerobic and basic weight loss success (friends who have time can join strength training). 2. Reduce fat+waist, abdomen, buttocks and legs self-weight training. 3. Reduce fat+self-respect and weight training.
So what should you do?
The friends in the first stage are friends who mainly reduce fat.
It is recommended to do at least one hour of aerobic exercise every day. If you run, please run for an hour at a speed of about 8 kilometers! Increase running time when time and physical strength can keep up! If it is a friend who jumps, it needs to be continuous 1 hour. For example, if the video lasts for half an hour, please pick two groups of jumps in a row!
Then friends who have time can refer to the sports video compiled by Moery for shaping training. Heavy friends must be gradual.
Exercise for more than 2 hours a day in the first stage, and reach about 4 hours in the breakthrough stage, including aerobic two hours plus local, such as abdominal muscle tear, leg training and so on!
The second stage, my friend
Please keep aerobic training about 1 hour every day and join the shaping training. You can refer to videos such as xhit and gymra, and refer to sports videos for details!
Friends in the third stage, keep aerobic for half an hour, and other local training can be done alternately every day!
Losing weight and shaping is a long process, don't give up halfway, please stick to it when you meet the platform! Strive for a better tomorrow for yourself!
Three meals should be arranged reasonably during weight loss: high-fiber cereal, fresh milk, slimming porridge, soybean milk, whole wheat bread, boiled eggs and so on. Breakfast.
Not only help to eliminate excessive fat intake, but also reduce fat, and at the same time, it will not hinder nutrition and healthy intake. It is also a natural thin waist food.
Fish, beef, vegetables and a proper amount of staple food are recommended for lunch. As for meat and seafood, leave it for Chinese food. Don't eat fat indiscriminately.
You can eat some light vegetables and fruits for dinner. Drink plenty of water
Losing weight is not to be firm or not to eat meat, but to have a light diet, less oil, less salt and less sugar, and avoid fried sweets. The staple food is mainly coarse grains! Eat more vegetables
To supplement protein, you must eat meat. Boiling and steaming are recommended. Fish and beef are the best, vegetables should be eaten more, and fruits should avoid high sugar.
Fan Wensan, Weight Loss Exercise Plan
Lose 1 kg of fat, and your figure will be very different.
Losing weight 1 kg is not difficult, but if you lose fat, you can't underestimate it! Every time you lose 1 kg of fat, you need to consume 7000 calories, so 1 month needs to consume 230 calories every day, which is equivalent to walking at a speed of 6 kilometers per hour 1 hour.
Of course, if you spend 100 cards every day and strengthen it on weekends, it will be very good to spend 1000 cards every week.
In addition, if you are too busy to walk 1 hour, you can walk for 30 minutes every day and then do the recommended stretching exercise for 30 minutes. At the same time, pay attention to your posture when you walk. It's not as simple as walking around. Your back should be straight and all your muscles should be activated. Pay attention to the leg movements when walking, speed up the pace and keep walking at a constant speed.
1 month exercise weight loss plan? Commuter supplies
1, one more stop to and from work (about 6 km/h walking 15 minutes)
When commuting, if you take the bus or subway, you might as well take one stop less and walk instead; If the company is near, then take a long way to exercise! The journey takes about 15 minutes, once in the morning and once in the evening, and you can walk for 30 minutes every day!
Step 2 climb the stairs for 8 minutes
Climb 2 steps per minute, and make full use of the stairs of the company and residence. The effect of climbing for 8 minutes is the same as walking for 15 minutes!
3. Do simple stretching for 20 minutes.
If you don't want to go out at home, stretch your whole body. After getting up in the morning, do it before going to bed. Every 20 minutes is equivalent to walking 15 minutes. If you want to get better results, do more scapular exercises.
1 month exercise weight loss plan? objects of domestic utility
1, walk for 30 minutes
Go to the supermarket to buy things, walk as far as possible, and carry shopping bags with both hands. With the increase of weight, the intensity of exercise will also increase!
Step 2 do housework for 20 minutes
You can lose weight by washing clothes and cleaning tables at ordinary times. Isn't it necessary to clean up before the Spring Festival? In fact, cleaning is also very thin! In particular, consciously tighten the muscles of the whole body, the range of action is as large as possible, and the consumption of calories is very strong!
3. Do simple stretching for 20 minutes.
Similarly, stretching muscles and bones in the morning and evening can also effectively reduce fat. Compared with strenuous exercise, stretching exercise can better exercise muscles and restore the flexibility and elasticity of hardened muscles.
Simple stretching exercise
1. Stand with your legs shoulder width apart, tighten your abdominal and hip muscles, stretch your arms upward, open your palms forward, touch your thumb and forefinger, and place your whole body center of gravity at the midpoint between your feet.
Then bend your elbows with your arms, and the forearm falls on the back of your head, but keep the elbow height unchanged. At the same time, the knees are folded inward, and the whole body is still standing straight. You can recover in a few seconds and do it again 20 times.
2. Similarly, stand with your legs slightly open, with your stride shoulder-width, your back straight, your waist and abdomen tightened, and your shoulder blades tilted back, so that your arms bent downward, your elbows opened, your wrists raised to shoulder height, and your palms opened forward.
Keep standing, close your left and right elbows to your waist, keep your elbows close to your waist for a few seconds, then recover and do it again for 20 times.
I guess you like it.
1.3 essays on a reasonable exercise weight loss plan
2. Three essays on personal weight loss plan
3. Classic one-week exercise weight loss plan
4. 1 month exercise weight loss plan
5. Exercise weight loss schedule loses 30 pounds a month.
6. Healthy weight loss and 20 kg plan
3 weight loss plans in July and April
8. Family exercise weight loss plan
9. Personal Weight Loss Plan Form