1, the simplest exercise to lose weight
1. Walk with your legs up. The thighs are at right angles to the calves. Swing your arm quickly for 30 seconds. Breathe naturally.
2. arm exercises. Prepare the posture. Do circular movement inward, first wrist joint, then elbow joint, then straighten the last two arms and then move the shoulder joint four times each. Then repeat the above actions in the opposite direction. Breathe naturally.
3. neck exercise. Prepare the posture. Turn your head to the right, shake your head to the left (shake your head quickly), and then your chin touches your chest. Turn left, swing right, and turn back quickly. Do it four times in front and four times in back. Breathe naturally.
4. trunk fuck. Prepare the posture. The upper body is slowly bent forward and gathered, arms are raised horizontally, and then the waist is slowly straightened. Exhale when bending forward. Repeat 10- 12 times.
5. Auxiliary exercises. Stand by and raise your arms. The upper body bends left and right, shifting the center of gravity from one foot to the other. Repeat 14? 16 times. Breathe naturally.
6. Leg exercises. Prepare a 45-degree angle, with one hand on the back of the chair and the other on the hip. Chest out and abdomen in, toes on the ground, legs swinging sideways, swinging back and forth. The speed is from slow to fast. Repeat on both feet 10 times.
7. Full-body exercise. Prepare the posture. Left leg back, toes on the ground, arms up. Bend over and squat with your left leg; Stretch your right leg forward and point your toes to the ground. Move your body center of gravity from your left foot to your right foot in a wave-like motion, while raising your head, standing upright and raising your arms horizontally. The left foot is close to the right foot, and then do the same action from the right foot. Repeat 8? /kloc-0 0 times. Exhale when you lean forward.
8. Balance action. Stand by and hold the chair with your right hand. Lift your left leg forward, parallel to the ground, then swing sideways, then lean forward and lift your left leg backward. Do the same with the other leg. Do 8- 10 times for each leg.
9. twist. Stand by and hold the chair with your left hand. Kneel down, then lift your heels quickly and turn left (that is, near the chair) 180. Loosen the back of the chair with your left hand when turning. At the end of the turn, hold the chair back with your right hand and stand firm with your left foot in front. Then reverse the rotation.
10. Jump. Prepare posture, hold the back of the chair with your left hand and raise your right hand. Jump, legs apart, right arm extended forward, and then jump back to the original position. * * * Do it 20 times. When finished, stand still for half a minute.
1 1. Relax. Prepare posture, relax your upper body, lean forward and droop your arms. Stand up, look up, lift your heels, raise your arms, inhale, sit down and exhale.
None of the above exercise methods need a large venue or a lot of exercise. As long as you stick to it, you will definitely get a good slimming effect. From the perspective of beauty and skin care, exercise can not only help you lose weight, but also help your skin detoxify.
2, the misunderstanding of weight loss
1: You can lose weight by exercising more.
Many people think that as long as you exercise more, you can lose weight, but this is not the case, because the effect of losing weight by exercising alone is not obvious. For example, play tennis for several hours every day, but as long as you drink one or two tins of sweet drinks or eat more western cakes, the weight you have worked so hard to lose will go up in smoke. Therefore, if you want to lose weight successfully, besides exercise, you must also make reasonable adjustments in your diet.
Myth 2: You can lose weight by jogging for 30 minutes every day.
Jogging is one of the simplest and most effective weight-loss exercises. Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that fat consumption will be more obvious only if the exercise lasts for more than 40 minutes. So you can't lose weight for less than 40 minutes every day, because the fat hasn't been reduced in the first 30 minutes, and the fat has been reduced after 30 minutes.
Misunderstanding of weight loss 3: fasting exercise is harmful to health
Most people think that fasting exercise causes hypoglycemia due to a large consumption of glycogen in body memory, such as dizziness, fatigue and palpitation. It's not good for your health. However, the latest research results in the United States believe that moderate exercise 65438+ 0-2 hours before meals (that is, fasting), such as walking, jogging, cycling, dancing, etc., is helpful to lose weight. Because no new fatty acids enter the body's fat cells at this time, it is easier to consume excess fat, and the weight loss effect is better than exercise after meals. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. Therefore, exercise before meals is more conducive to losing weight.
Therefore, we should pay attention to losing weight. If you don't pay attention to these small details, lose weight blindly. Then, it will be counterproductive and may be harmful to the body, so those men who don't pay attention to details must pay attention to these weight loss misunderstandings.
3, the misunderstanding of weight loss
1: You can lose weight by exercising more.
Many people think that as long as you exercise more, you can lose weight, but this is not the case, because the effect of losing weight by exercising alone is not obvious. For example, play tennis for several hours every day, but as long as you drink one or two tins of sweet drinks or eat more western cakes, the weight you have worked so hard to lose will go up in smoke. Therefore, if you want to lose weight successfully, besides exercise, you must also make reasonable adjustments in your diet.
Myth 2: You can lose weight by jogging for 30 minutes every day.
Jogging is one of the simplest and most effective weight-loss exercises. Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that fat consumption will be more obvious only if the exercise lasts for more than 40 minutes. So you can't lose weight for less than 40 minutes every day, because the fat hasn't been reduced in the first 30 minutes, and the fat has been reduced after 30 minutes.
Misunderstanding of weight loss 3: fasting exercise is harmful to health
Most people think that fasting exercise causes hypoglycemia due to a large consumption of glycogen in body memory, such as dizziness, fatigue and palpitation. It's not good for your health. However, the latest research results in the United States believe that moderate exercise 65438+ 0-2 hours before meals (that is, fasting), such as walking, jogging, cycling, dancing, etc., is helpful to lose weight. Because no new fatty acids enter the body's fat cells at this time, it is easier to consume excess fat, and the weight loss effect is better than exercise after meals. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. Therefore, exercise before meals is more conducive to losing weight.
Therefore, we should pay attention to losing weight. If you don't pay attention to these small details, lose weight blindly. Then, it will be counterproductive and may be harmful to the body, so those men who don't pay attention to details must pay attention to these weight loss misunderstandings.