Seven slimming exercises suitable for lazy people to lose weight
1, hold the back of the chair and step back.
Stand up and grab the back of the chair. Step back with your right foot, put the center of gravity on the left side, bend your knees slowly and press down, hold for 10- 15 seconds, repeat 10 times and then switch sides.
Step 2 stretch your back
Sit in a chair, grab the edge of the table with both hands, tuck your chin, and push the chair back hard until your hands are completely straight, for 10- 15 seconds, and repeat 10 times.
Step 3 Stretch the waist
Sit in a chair with your feet shoulder-width apart, lean forward and bend down between your legs. After the chest is pressed against the thigh, the upper body will relax completely, lasting 10- 15 seconds, and repeating 10 times.
4. Steering movement
Sit in a chair with your back straight. Slowly turn the upper body to the left with your left shoulder until the waist is slightly tight, lasting 10- 15 seconds, repeating 10 times, and changing sides.
Step 5 stand up and bend over
Stand with your feet shoulder width apart, your hands droop naturally, and your body leans forward slowly until your back is slightly tight and your upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.
6. Sit on one side and press down.
Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.
7. Upper back stretching exercise
Kneeling posture, prone, stretch your hands forward as far as possible, and press your shoulders down at the same time 10- 15 seconds, and repeat 10 times.
Stretching makes it easy for you to have a strong body.
Prepare for exercise:
Leg press should be done on both sides. Requirements: spread your legs as far as possible and do it rhythmically.
[yes! This is a necessary preparatory exercise for primary school physical education class-leg press. But I don't go to physical education class at home, so leg press can't just seek strength without quality. ]
1, sit with your legs bent, your feet together, and your legs as close to the floor as possible. Hold your right hand from behind with your left hand, straighten your spine and expand your chest as much as possible. (Keep it for about two minutes before changing hands)
2. Sit with your legs bent, your feet together and your legs as close to the floor as possible. Twist your upper body as far as possible to the right, put your left hand on your right knee and gently touch the ground with your right hand. Be careful not to leave the floor, and bend your waist forward in the process. (Action duration 15-30 seconds)
3. The body is facing the side, kneeling on the ground, the calf is slightly lifted, the toes touch the ground, and the thighs and buttocks are vertical to the ground. Bend your upper body downward, straighten your left and right hands, overlap your palms, and slowly press your upper body down as much as possible. (Action duration 15-30 seconds)
4. The calves and feet are on the ground, and the hips and thighs are slowly sitting on the heels. Hands are shoulder width apart and still straight forward, and the line of sight is fixed forward. (Action duration 15-30 seconds)
5. On the basis of the end of the fourth movement, keep your palms still on the ground, bend your elbows upwards, keep your lower body still on the ground, then straighten your arms again, slowly lift your upper body and tilt your head back. (Action duration 15-30 seconds)
6. Stand facing the side, then lunge and spread your legs. The front legs and thighs are parallel to the ground, and the calves are at 90 degrees to the ground. Legs straight, toes stressed, hands on knees, upper body straight. Requirements: spread your legs as far as possible and go up and down rhythmically. (Action duration 15-30 seconds)
7. Hold your hands vertically, kneel down with your legs, and your body becomes a bridge. Then one leg extends obliquely upward from the back to restore the kneeling position. Cross your legs. (Action duration 15-30 seconds)
note:
1, pay attention to adjust breathing during stretching and breathe naturally.
2, after an action, another action, it is best to reach the level of sweating, so that the body can feel warm.
3. Be persistent. Try not to do it once every two or three days. Exercise needs to be continuous, not intermittent.
Although women's flexibility is not a bad thing, not everyone is born with a shelf of "soft sister paper". Therefore, readers who think that their bones and muscles are stiff should not rush to press their movements as straight as models, but feel that the muscles are slightly pulled.
G.E.M., a little boy, can pack himself into a suitcase, and Ada, 35, bends over the arch bridge. But if you want to be soft enough, you can only practice step by step. Practice the flexibility of your body, and your muscles and joints will become beautiful and powerful!
Flexibility exercises should be slow, relaxed, controlled and painless. Only through proper efforts can flexibility be improved. With the improvement of flexibility in the process of exercise, the intensity of exercise should be gradually increased.
The ideal time to practice is before going to bed at night. First of all, get ready, starting from the most basic leg press, divided into speed pressure and slow pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Just press it. leg press, turn it off if it hurts. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.
It takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day. This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.