10 all kinds of magical weight-loss exercises around you, healthy weight loss 20 11-03-213 Read 5 comments1font size: many people always want to lose weight, but they don't know how to do it. In fact, if you want to lose weight healthily, exercise is the best choice. If you don't know how to exercise. Here are some practical, effective and simple weight-loss exercises to teach you. Just try it. You can also lose weight by using daily necessities around you! 1, improve the stability. Shoulder roll, arch back, back lift and leg flexion and extension can all improve the stability of the body, thus achieving the effect of eliminating fat. Swiss ball (or stabilizer ball) is more effective for improving physical stability. Swiss balls are good for stretching. This kind of ball is not expensive, only costs 30 to 80 dollars, but it can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75cm to 85cm meet the requirements. Swiss ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups. 2, warm up by jumping firecrackers to make the heart rate reach a certain level, preparing for the next more intense exercise. Doing firecrackers jumping (a jumping exercise) for 5 minutes after doing full-body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe. 3, floor sports push-ups and sit-ups are never out of date, no matter at home, in front of the TV, on the road, these two sports can be done anywhere. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. Yoshida of Japan holds the Guinness World Record, and he can do 10507 push-ups continuously. But you don't have to do many push-ups every time; It is a good exercise plan to do 3-4 push-ups and 25-50 push-ups at a time. 4, elastic exercise can use rubber bands for basic lunges, squats, biceps bending and other exercises. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other. 5. Washing clothes in a laundry bag is a chore of burning calories and eliminating fat, but don't be busy pouring dirty clothes into the washing machine. A laundry bag full of dirty clothes can help you burn more calories. Hold the laundry bag directly in front of you, and don't let it touch your body. This will give the bag the greatest resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags, which is more helpful to improve physical strength and endurance. 6. Climbing stairs and jogging up and down in the stands of stairs or sports fields are very beneficial aerobic exercises. Climb the stairs from 6 to 12 at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week. At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Try lying face down on a bench and lifting dumbbells to exercise your back. 8. Press the chair to rest for a while, and then start to exercise triceps, chest muscles and back. No matter at home or in the office, find a chair to sit on, put your hands on any armrest of the chair, put your feet flat on the ground, pull up, count from 1 to 10, then return to the sitting position just now and repeat this action repeatedly. Through this exercise, your lower back muscles will be stabilized and strengthened. This sport is completely free! 9. Hang yourself and find a trunk or horizontal bar in a nearby park to exercise your upper body strength. Don't you have time to go to the park? Then spend some money to buy an indoor pull-up for your family. Most wall-mounted pull-ups range in price from $20 to $50. Both forms of upward movement require you to lift your whole body, which will maximize the exercise of your biceps and back. Pull-ups with palms facing outward will exercise your back, and pull-ups with palms facing yourself will exercise your biceps more. 10, skipping rope not only has obvious slimming effect, but also can improve the coordination, sensitivity, quick response and endurance of the body. A skipping rope costs only $5 or less (some beaded skipping ropes weigh twice as much as ordinary ropes and are more expensive, ranging from 10 to $40). The simplest skipping exercise for 30 minutes can achieve the same aerobic exercise effect as the elliptical fitness machine.