The correct way to lose weight by exercising at home, exercise can not only help us lose fat to keep fit, but also enhance muscle endurance and make our body healthy and full of vitality. So do you know how to exercise at home to lose weight? Let's take a look at the correct way to lose weight by exercising at home.
How to exercise at home to lose weight 1 Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up, sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
3-minute jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
How to exercise at home to lose weight II. The bedroom of the weight loss place.
1, supine hip lift
Lie on your back on the floor beside the bed, with your feet on the edge of the bed, your legs bent and your arms close to your sides.
Support the heel hard, raise the hips as high as possible, put them down after a pause, and repeat the action.
Tip: In order to improve the difficulty, you can lift one foot first and then do hip lifting, and then change the other foot after repeated several times.
2. Golden Rooster Independence
Stand with your back close to the bed, cross your arms on your chest and gently lift one foot.
Keep standing on one leg and don't let go of your arms.
Do a squat facing the bed, repeat the squat ten times, and then repeat the above actions with the other leg.
Toilets in weight-loss places
1, high push-ups
Use push-ups and put your hands on the edge of the bathtub or sink (the higher the position, the more labor-saving).
Keep doing push-ups to ensure that your hips and body are always in a straight line.
Tip: The lower your hand, the harder it is.
2. Probe arm push-ups
Use push-ups, with your knees on the ground or suspended, and put a folded towel under your right hand.
When the body is lowered, the right arm stretches forward, and when the body is raised, the right arm retracts. Do five push-ups and repeat with your other hand.
The kitchen of the weight loss place
1, knee exercises
Lean forward, put your hands on the console, arms apart, shoulder width apart, feet apart, hip width apart.
Lift your left knee quickly, move to your left elbow and turn your right hip at the same time. Repeat 30 times and change the other leg.
Tip: When you are more skilled, put your hands in a lower position.
2. Squat and push shoulders
Put a big plastic bottle of water or a pumpkin on your chest and bend your elbow.
Squat down, keep this position, and keep your heels off the ground.
Stand up with your body, and at the same time, hold the heavy object with your arms above your head and lift it out hard, repeating the action.
Restaurants in weight-loss places
1, Operation Windmill
Stand with your feet apart and hip width apart, and lift your right arm to the left.
Look at the raised right hand, straighten your legs, slowly turn your hips to the right rear, and move your left hand down along your left leg. Repeat the action 10 times, and do it again on the other side 10 times.
2, arm lateral practice
Lie on your right side, elbows on the ground, put your left foot on the chair, and lift your right foot.
Slowly lift your hips off the ground, hold this position for 10 seconds, then put it down for a few seconds and then lift it. Repeat 10 times.
Living room of weight loss place
1, shoulder exercises
Adjust your posture, firmly lean your shoulders and neck on the armrest of the sofa, bend your legs and support the ground with your feet.
Keep your arms straight, lift a mat, and lift the mat from the groin to the top of your head. Then put down the cushion and keep your arms straight.
Step 2 practice sinking
Sit on the edge of the sofa with your hands at your sides. Legs together straight, feet on the ground.
Slowly bend your arms and sink until your hips are about to touch the ground. Always keep your legs together and straight, then straighten your arms and return to the starting position.