You can also lose weight by massage. After waking up every morning, you can slowly rub 100 times back and forth on the lung meridian on the inner side of your arm, and then rub the stomach meridian and spleen meridian on your thigh for 50 times, which can effectively promote the digestion and absorption function of the gastrointestinal tract, promote defecation, and discharge toxins and wastes from your body in time.
How Middle-aged Women Lose Weight through Fast Exercise: Puppet Action
Exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
How middle-aged women lose weight through rapid exercise: kneeling and squatting.
Strong back and hips become thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
How Middle-aged Women Lose Weight by Fast Exercise: Bending Control
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
How Middle-aged Women Lose Weight by Fast Exercise: Side Leg Lifting
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
How Middle-aged Women Lose Weight by Fast Exercise: Kicking Back
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
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Middle-aged women how to lose weight by fast exercise: leg press lying on her side.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
How middle-aged women lose weight through fast exercise: pedaling in the air
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
How to lose weight by fast exercise for middle-aged women: inverted arch.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.
Matters needing attention for middle-aged women to lose weight by exercise;
1. Avoid running and jumping fast.
The elderly are old and weak, with weak cardiopulmonary function, arteriosclerosis, shallow breathing and relatively insufficient blood supply to the brain. If you start suddenly and run fast, it will inevitably lead to a sharp rise in heart rate, insufficient gas supply, a sharp rise in blood pressure, dizziness and tinnitus, which are all suffered by the elderly. Danger is easy to happen if you are not careful.
2. Avoid fierce competition
In particular, some sports competitions that directly contact other people's bodies, such as football, basketball, wrestling, etc., should be strictly taboo. Because these events will inevitably collide with each other, and the elderly are slow in nerve reaction, unable to concentrate, coupled with fragile bones, poor balance and self-control, they will easily fall down if they are not careful, causing fractures or other serious injuries.
3. Avoid holding your breath.
When you hold your breath hard, the pressure in your lungs, chest and abdomen will increase obviously, which will hinder blood circulation and easily lead to cerebral anemia, dizziness, chest tightness and nausea, and even shock. Therefore, weightlifting, tug-of-war, hard qigong, pull-ups, arm flexion and extension, tensioners, push-ups, rope climbing, grip competitions, diving and other sports are not suitable for practice.
4. Avoid head position changes
Such as leaning forward and leaning back, sideways bending, all kinds of tumbling, head and feet handstand, etc. It's all head movements.
Step 5 avoid rocking and spinning
The elderly have poor coordination, weak balance, weak leg strength, often slow movement and slow limb displacement, and are not suitable for skating, swinging, springboard and various rotating movements. Compared with the elderly, these are extremely dangerous sports. A little damage, the consequences will be unimaginable.