For girls who love beauty, the most important thing is fitness and weight loss. Nowadays, many housewives stay at home for a long time, which will inevitably lead to soaring weight. Of course, if they want to control their weight, they must exercise. The following is the sharing of doing eight housewives' weight-loss exercises.

Eight otaku home slimming exercises 1 First, stretch the side waist.

Function: Stretch the lateral psoas muscle.

Practice: sit up straight, insert your right hand into your waist, and extend your left hand in the direction of inserting your waist. Hold for 10 second, and then change sides.

PS: This action is similar to horizontal stretching to lose weight.

Second, lift the waist.

Function: Tighten hip muscles and stretch backwards.

Practice: Hold the seat with both hands, straighten your knees, spread your body, lean forward, and keep your waist in line with your body. Stay 10 second and do it three times.

Third, hand stretching

Keep your arms straight, press and stretch your palms up and down, and stay for 10 second each time, up and down three times.

Fourth, shoulder stretching.

Bend your hands and touch your shoulders in a circular motion, back and forth six times.

Verb (abbreviation for verb) waist twist

Function: Stretch the muscles of side waist and side back.

Exercise: Hold your knees with one hand, turn your upper body straight to one side, keep your pelvis forward, stay for 10 second, and do it on the other side.

Six, neck stretch

Bring your head to the left with your left hand, stretch your right neck muscles, and stay for 10 seconds to change sides.

Get up and exercise every 40 minutes.

Seven, abdominal muscle movement

Function: Tighten abdominal muscles and front thigh muscles.

Practice: put your hands around the back of the chair, straighten your back, bend your legs, and lift up and touch your chest 6 times.

Eight, bend the body forward.

Function: Stretch the muscles in the back and back of thigh.

Practice: sit on the front edge of the seat, straighten your legs, bend your upper body straight forward, touch your toes with your hands, relax 10 second, and do it for 3 times.

With these eight home-based weight-loss exercises, we can lose weight without going out, and we can also make reasonable adjustments with some diet books.

Eight otaku family weight-loss exercises 2 8 groups of family weight-loss exercises let you lose weight quickly.

5-7 minutes of action 1: arrow squat (10 times or so)

Target muscles: quadriceps femoris and hamstring.

Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.

Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.

3-5 minutes Action 2: Hip lift in standing position (20 times left and right)

Target muscle: gluteus maximus

Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.

Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.

7-9 minutes Action 3: Rowing by hand (20 times)

Target muscles: flexibility of latissimus dorsi and shoulder and arm.

Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.

Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.

9- 1 1 min Action 4: Stretching with both arms (20 times)

Target muscle: pectoralis major

Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.

Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.

11-13min. Action 5: Side lift with bare hands (20 times)

Target muscle: deltoid middle bundle (shoulder)

Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.

Note: avoid shrugging, hold your head high, and move your arms up and down in a controlled way.

13- 15 minutes Action 6: Standing and twisting (10 times or so)

Target muscle: deep muscle of waist and abdomen.

Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.

Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.

15- 17 minutes Action 7: Roll up the abdomen on the mat (20 times)

Target muscle: rectus abdominis

Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.

Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.

17-20 minutes Action 8: Stretch (10 times or so)

Target muscles: Stretch back muscles.

Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.

Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.