This action can tighten the muscles of the upper body: chest muscles, abdominal muscles and biceps. By lifting, you can strengthen your back, improve your posture and balance, and let you wear a halter with confidence!
Exercise: Stand with your feet shoulder-width apart and hold a dumbbell in one hand; The upper body leans forward and the back is straight, so that the two dumbbells naturally droop and have gravity; Elbows bend upward and backward close to both sides of the body, and feel the feeling that the back is clamped; Return to the initial position, repeat 15 times, and do 3 groups.
2. Wooden board: thin waist and abdomen
Voldemort is still, stirring the muscles of the whole body to keep stable, which can make the whole body exercise, especially the thin waist and abdomen. Although the process is difficult, the effect is extremely obvious.
The purpose of Voldemort's training is to resist gravity and bending of the body. Abdominal muscles and back muscles support the lower spine between the pelvis and ribs, so the muscles in this area will be particularly tight. Because of its static characteristics, it will not cause back strain like sit-ups. One group needs to be still 1 min, and do 3 groups every day.
Third, the weight-bearing squat: lift the hips and thin thighs
Heavy-load fitness strengthens muscles and bones and accelerates the metabolism of the body. Because the muscles of hips and legs are the largest muscle groups in the body, the load can accelerate the burning rate of this part of heat.
The easiest way is to hold the dumbbells at your sides, bend your knees and thighs and squat down as if there is an invisible chair behind you, keep your back straight and slowly return to your original position. Repeat each group 15 times, and do 3 groups every day.
Fourth, reverse wood chopping: the whole body.
In order to maximize metabolism, you should mobilize as many muscles as possible at a time and exercise according to the natural movement of your body, such as this imitation of chopping wood.
Exercise: Hold the solid ball or dumbbell with both hands, move the ball to the lower right when squatting, and move the ball to the upper left when standing up, and then repeat the exercise in another direction 15 times, and practice 3 groups every day.
Up and down the steps: beautify the side lines of the body.
We do a lot of back-and-forth exercises every day, such as walking, running and climbing stairs, so sideways training is a supplementary training, which will make your inner and outer thighs, abdominal oblique muscles and buttocks more beautiful.
In addition, this action can also improve your balance and coordination ability and increase the aerobic components needed for metabolism. When doing this, step your right foot on one side of the ladder board, then lift your left foot to the ladder board, and put your right foot on the other side of the floor at the same time. Change your left leg and do it for 10 minutes.
The most effective way to lose weight is to drink nine glasses of water every day and drink less carbonated drinks.
Can you lose weight by drinking more water? Drinking a glass of white water, light honey water or water containing cellulose before breakfast can accelerate the peristalsis of the stomach, expel the garbage and metabolites from the body the night before, and reduce the chance of having a small stomach.
The most effective way to lose weight all over the body II. Sit-ups
Sit-ups have obvious effect on reducing abdomen. In order to achieve the goal of reducing abdominal fat, it is necessary to control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it is about 30 times a minute. Pay attention to the waist, not the legs or arms.
The most effective way to lose weight all over the body 3. swim
Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
The most effective way to lose weight all over the body 4. rope skipping
Simple and easy. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
The most effective way to lose weight is 5. work
Running is a common way to lose weight. When running, it is recommended to jog instead of running fast, and insist on it for more than half an hour every day. If you are limited by the environment, it is not bad to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Emergency diet can make you lose weight instantly.
1 Don't drink.
2 The posture is correct, the shoulders droop slightly backward naturally, and pay attention to abdomen and chest.
③ Stand up straight and sit up straight.
The lateral movement of the upper limbs makes your lower abdomen obviously firm.
⑤ Eat correctly and don't consume too much water.
Use a piece of fresh fruit instead of juice every morning.
7. Eat less indigestible foods, beans and fried foods.
8 stay away from salt.
Conclusion: Through the introduction of the above article, do you have a certain understanding of the relevant knowledge of body weight loss? There are many ways to lose weight and many ways to exercise. If you want to have a perfect physical exercise, you need to persist. If you don't insist, everything is empty talk.