1, aerobics

Aerobics, also known as modern rhythmic gymnastics, is a self-expression with various body postures and unarmed movements accompanied by beautiful melody.

Moderate exercise load, graceful movements, many changes, great freedom, strong randomness and high entertainment. You can practice alone or in groups. It is suitable for both people with strong physical fitness and people with weak physical fitness.

Long-term participation in aerobics can make girls develop well in flexibility, coordination, sensitivity and endurance.

It plays a very good role in shaping girls' bodybuilding posture, cultivating their sense of rhythm, improving their expressive force and musical literacy.

Step 2 kick shuttlecock

When kicking, standing on one foot to support the body is actually an exercise in human stability. Kicking the inside, outside and instep of flippers with one foot can exercise the flexibility and flexibility of ankles, knees, hips, waist and neck.

Hands move with the movement, on the one hand, it plays the role of balancer, on the other hand, it can practice the coordination of shoulders and elbows.

Kicking requires a high degree of cooperation between the eyes and legs, which is an excellent exercise for the command ability of the nervous system.

When kicking, people's breathing deepens and accelerates, blood circulation is strengthened, and metabolism is promoted. It will be more interesting if you add a variety of tricks such as turning around, kicking, stabilizing, jumping and throwing when kicking.

Step 3 skip the rubber band

There are many jumping methods and skills of rubber band skipping rope, from low to high, from bottom to top, step by step, and jumping one level can improve one level. There are also many changes in the jumping posture. There are double jump, single jump, double jump and so on.

When jumping a rubber band, the higher the rubber band is lifted, the more difficult it is to jump, and of course, the greater the effect on exercise.

In particular, it has a great effect on the flexibility of waist and legs and the flexibility of each joint. This kind of activity, mainly jumping, can exert certain pressure on the bones of lower limbs, so that the bones can get more blood and nutrition. It has a good preventive effect on avoiding the bending of lower limb bones and the formation of flat feet of girls.

Skipping is mainly about physical activities, and all joints including legs jumping, wrist rotation, shoulders, back, waist, abdomen, buttocks, thighs, calves and feet participate in the activities.

Thereby accelerating the blood circulation of the whole body and supplying more sufficient oxygen and nutrition.

At the same time, it has strong pressure on the bones of lower limbs and greatly promotes the growth of bones. When swinging and jumping, the upper and lower limbs need to cooperate closely, which is of great benefit to improve the coordination and flexibility of the nervous system.

Step 4 jog and walk

Nothing is more popular than jogging and walking. You don't need too much investment, but you can get huge benefits. Americans even invented a new word called "WOGGING", which comes from the combination of jogging and walking. It means combining jogging with walking to show the inseparability of the two sports.

Suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day, and you'd better not take the bus if you can walk.

This is good for the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is running and jogging: 420 calories/hour, walking: 240 calories/hour. Sports evaluation: low investment, high income, but the key is persistence.

Second, what are the women's fat reduction campaigns?

1, jogging

Jogging is an effective fat-reducing exercise suitable for women. It doesn't need a special venue, nor does it need to invest any money. As long as you keep jogging in parks and other places for 30-40 minutes every day, you can effectively burn body fat. If you really don't have time, you should also change the mode of transportation to and from work to walking, which will also help you lose weight.

2. Golf

Golf is not only a gentleman's sport, but also a sport that is very suitable for women to lose weight. For example, in a 18 hole golf course, women can walk more than 6 kilometers, and their swing can fully stretch their bodies when playing. Of course, the investment in this sport is relatively large, so everyone should choose carefully.

Step 3 Volleyball

Volleyball is also a ball game that is very suitable for women to lose weight. Volleyball is very intense and requires teamwork. It is most obvious to exercise the abdomen and arms during exercise, and it can also improve the flexibility of the body and the spirit of teamwork. In addition, volleyball also helps to grow taller, and adolescent girls can do this sport more.

Above, we briefly introduced three effective female fat-reducing exercises for you, and you can refer to them. Besides these three kinds of sports, there are many other sports suitable for women, such as horseback riding, cycling, skating, badminton, hiking and backpacking. You can choose one or two sports you like, stick to it and you will definitely see obvious results.

Third, the most effective exercise method of 5cm thin waist

1, high temperature yoga

Spring has come. Although the weather is getting warmer, it is still a little cold. High temperature yoga is really suitable at this time. Exercise in high temperature environment can accelerate the decomposition and combustion of fat. This kind of exercise is very suitable for sedentary office workers, which can accelerate the excretion of toxins in the body and accelerate metabolism. If you want to lose weight quickly, it is recommended to supplement a nutritious diet to help promote fat burning. At present, the particularly popular diet is efficient and safe, and has no side effects on human body. On average, I lose about half a catty every day. Combined with yoga, the slimming effect can be improved to 1 day and reduced to 1 kg. The key is to completely improve physical fitness and ensure that it does not rebound.

Step 2 climb the stairs

Climbing stairs is a simple and convenient exercise to lose weight. In this lazy spring, climbing stairs is also a good choice, which allows sedentary people to exercise their lower body more and can do it well without the help of sports equipment. As long as it is moved, it will have an effect, which can enhance the cardiopulmonary function, make the blood circulation smooth, consume a lot of fat and make the joints flexible.

3. Ball games

Ball games are collective exercises with the help of sports equipment, which can exercise muscles, enhance physical fitness, and more importantly, can continue to exercise, consume energy and lose weight. Team events, such as ball games, are changeable and interesting, which will prolong the exercise time. About three or five friends in the group activities of ball games, happy, happy and relaxed to complete the task of losing weight.

4. Strength training

Strength training can not only lose weight, but also tighten muscles and shape the body. To exercise the large muscle groups of trunk and limbs, you can use your own weight to do sit-ups, squats, push-ups and so on. You can also exercise with equipment, such as dumbbells or tensioners. This can consume a lot of fat, and strength training can fundamentally improve the body shape.

Fourth, women's stovepipe exercise

1. Massage with hot water and cold water when taking a bath:

Be sure to wash standing when taking a shower, which can also help you consume more calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. 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.

2. 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.

3. Practice yoga:

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. Standing and stretching on one leg 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. Eat traditional Chinese medicine stovepipe does not rebound:

Lotus leaf ash is a blindly Chinese herbal medicine, which comes from Dai Sigong's "Zheng Zhi Yao" in Ming Dynasty. It can raise the clear and lower the turbidity, increase the spleen yang, and make the spleen and stomach healthy. Shui Gu naturally turns into subtlety, and what he eats will no longer turn into phlegm. The water he drinks will not accumulate in his body, which naturally solves the obesity problem and lowers his blood pressure. Although it is a diet pill, because of its good effect, it is not only girls who need to lose weight, but also criminals. It broke the news that a group of criminals in Ganzhou, Jiangxi Province made a large number of fake lotus leaf ash and flowed into the market. The main feature is that the fake lotus leaf ash is black, similar to plant ash, while the real lotus leaf ash is burnt yellow. Please pay attention to identification.

5. Bicycle posture:

Before going to bed at night, lie on the bed, lift your feet and pedal your bike for 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. Bicycle pedaling is very effective for the fat on the front side of the thin thigh, and scissors legs can be used for the fat on the inner side of the thin thigh.