Summer is fading away, and autumn has quietly arrived. Doing weight loss exercise in autumn can effectively slim down the whole body. Let's try a set of weight loss exercises recommended to everyone. You can get rid of fat completely by practicing for 30 minutes every day.

Step one: turn around.

Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each 10 second, and then switch sides. Stretching position: left and right waist muscles.

Step 2: Side waist

Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretching position: left and right waist.

Step 3: Lift your hips and retract.

Action focus: Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time. Stretching parts: muscles in the front abdomen and buttocks.

Step 4: Stretch your back.

Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.

Step 5: Behind the hips

Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second. Stretching position: the muscles behind the buttocks.

Step 6: Long legs

Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times. Stretching position: the muscles behind the thigh.

thigh

Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times. Stretching position: front thigh muscle.

Step 8: thighs and hips

Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities. Stretching parts: muscles at the back of thighs and buttocks.