What exercise should I do at home in winter? Skipping rope: you can lose weight and keep slim … sit-ups: beat abdominal muscles push-ups: exercise chest muscles, abdominal muscles, arms and legs … this is a good choice for full-body exercise. I usually do these exercises at home and the results are good. But the most important thing is to keep exercising. It is usually enough to do it two or three times a week, but it is of course best to do it every day. joke
It's better to do some exercise at home in foggy days. Before exercising at home, your preparation is not simple. First of all, doors and windows should be kept closed to reduce the permeability of air pollutants from outdoor to indoor and reduce the indoor PM2.5 concentration. Then, it is necessary to "dust". You can choose an indoor air purifier with brand credibility and put more green plants indoors.
Second, the choice of sports is very important. Try to choose sports that don't need to increase breathing volume, mainly aiming at flexibility, coordination and balance. Female friends can choose to do yoga, pilates and a small amount of skipping rope; Men can do some strength training, such as push-ups and squats, and exercise with dumbbells, barbells, tensioners and other auxiliary equipment.
What is the best exercise to do at home? Push-ups, handstands and sit-ups.
What exercise can you do at home and stand still? Slightly "horse stance just look", the back sinks, the abdomen lifts the leg. Relax your whole body and tighten your waist and abdomen slightly. Breathing coordination means gathering in the lower abdomen when exhaling and dispersing in the fur when inhaling. Stand at a fixed time every day for 30 minutes. This ensures the normal execution of qi and blood and determines the foundation of health. For the sake of health, stand still!
What exercise should I do to lose weight at home? It is best to lose weight. 1. Use hot water and cold water when taking a shower * * * When taking a shower, be sure to wash standing up, which can also help you consume more calories. Rinse with hot water for two minutes, and use your hands to * * * your thighs; Then wash with cold water for two minutes, and then hold your thighs. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.
1. Do leg lifts. After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat. Yoga takes a long time to see the effect, so yoga can not only eliminate body fat, but also shape slender lines and perfect posture through stretching. One-legged standing extension kit is most suitable for stovepipe. It can not only stretch the legs, but also enhance the strength of the legs and exercise the sense of balance.
4. Bicycle posture Before going to bed at night, lie on the bed and lift your feet to do bicycle pedaling posture, 200 to 300 times a day. Practice scissor legs after you finish. The legs are separated by about 80 degrees, then closed and then separated. A * * * 80 times apart. Pedal is very effective for the fat on the front side of thin thighs, and scissor legs can be used for the fat on the inner side of thin thighs.
5. Step 1: Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight. Step 2: Keep your upper body straight, exhale while your left foot slowly takes a big step forward, shift the center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then slowly restore the original standing posture and exhale at the same time. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times. Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.
Note: this action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture.
6. Step 1: Open your feet shoulder-width, stand with your back straight, and take a drinking bottle in each hand and lift it to your shoulders. Be careful not to bend your wrist at this time. Step 2: bend the femoral joints and knees on both sides while inhaling, and slowly squat down. At this time, pay attention to the direction of knees and toes; Squat until your thighs are parallel to the floor, then exhale and slowly return to your original standing position. Repeat 10 times. Step 3: Put your hands and knees on the ground and take a prone position. Shrink your chin, slowly lift one foot as high as possible, bend your knees slightly, and then slowly put it down. Change your feet and do the same action, and do 10 foot interaction respectively.
Note: this action can tighten the muscles of the front thigh and buttocks. The key point is that when squatting, pay attention to the hips protruding backwards, and the knees should be bent in the same direction as the toes. Don't push too hard, so as not to burden your knees. When your thighs are parallel to the floor, you can stop squatting.
7. Eat more * * * food, usually eat more fruits containing more potassium, which can eliminate leg edema and lower body obesity. Introduce several kinds of fruits with high potassium content, and try them if necessary.
Banana: A banana with a little higher calorie can actually be eaten as dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs. Apple: This is a different kind of fruit. Calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Malic acid can metabolize calories and prevent obesity in the lower body. Water-soluble fiber, pectin, can solve constipation watermelon: cool watermelon, containing diuretic element lemon yellow, so that salt can be discharged smoothly with urine, and it is also effective for cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.
1. Abdominal walk
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Help gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
2. Sit-ups+Hula Hoop+cassia seed tea. However, sit-ups should also have skills. Don't do the actions in the past exams. It is more effective to stop for a few seconds when the upper body makes an angle of about 40 degrees with the bed board than to reach the knee quickly from the elbow.
Do housework and have an abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
4.*** Method
This is one of the most commonly used abdominal weight loss methods. Adding * * * cream to knead dough is very good for improving fat. * * * can increase the panel temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Draw a question mark on the abdomen with the navel as the center, along the question mark * * *, first on the right and then on the left, 30-50 times a day *** 1 time.
5. It is better to lift your legs and lift them up than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.
Swimming is the best way to lose weight and gain weight.
7. Stick to flat support every day.
8. end-to-end persistence
Losing weight is very expensive. Shut your mouth. Come on, I wish you success.
What exercise can I do at home to sweat? You can't open your arms when exercising at home, but you can do some muscle exercises!
1, sit-ups: 20/group, 5 groups
2, push-ups: 25/group 5 groups
3. In-situ leg lifts: 30/group, 5 groups
Let's not talk about anything else. Sit down and find me if you don't sweat!
Hope to adopt!
What sports do you do at home and sweat a lot? Hello, it is not suitable for running and jumping at home. I recommend some sports to you, which are simple and easy to do.
1. It is recommended to lie on your back and pedal your bike with your legs. You can set a goal and do it in groups. Seemingly simple exercise will make you feel sore in your stomach and legs for a while, and the weight loss effect is obvious. You can try.
2. Kicking: divided into front kicking and side kicking, one leg must be kicked for 30 times in a row to feel the effect! Kick in turn.
3. If you have a hula hoop, you can turn around it, which is the kind with heavy steel rims. You can turn while watching TV or listening to music.
4. Crazy dancing looks funny, but this is my own experience, that is, playing my favorite music, dancing freely with the music and moving all parts in turn is also very effective, and I will soon sweat a lot.
Friendly reminder: 1. If you want to sweat more, you can wrap the key parts with plastic wrap first, such as forearm, stomach, thighs and calves.
2. Take a bath immediately after sweating after exercise, so that there won't be too many sweat spots due to sweating, but be careful not to take a bath immediately after exercise!
What exercise can you do at home to reduce your hips and legs? Tennis stovepipe method: first put the tennis ball under the left leg and calf, and then simply support it with the right foot. The point is to put all your strength on the tennis ball and slide back and forth, and the other side is the same; If you want to slim your thighs, just slide the tennis ball under your thighs. This action can relax your tense leg muscles very well, which is helpful for the stovepipe movement in the back. Swing arm action in squat: first, stand with your left and right feet shoulder-width, with your toes vertically forward, and then swing your hands forward when squatting, with the height set to shoulder-height. This action seems simple, in fact, it is a bit difficult to do, but it can play a very good role in slimming thighs and buttocks.
What exercise is easy to sweat at home? Hello, it is not appropriate to run and jump at home. I recommend a few exercises, which are simple and easy to do.
1. It is recommended to lie on your back and pedal your bike with your legs. You can set a goal and do it in groups. Seemingly simple exercise will make you feel sore in your stomach and legs for a while, and the weight loss effect is obvious. You can try.
2. Kicking: divided into front kicking and side kicking, one leg must be kicked for 30 times in a row to feel the effect! Kick in turn.
3. If you have a hula hoop, you can turn around it, which is the kind with heavy steel rims. You can turn while watching TV or listening to music.