The so-called uniform circulation method, as its name implies, is to maintain a relatively uniform speed in the process of losing weight for about 30-40 minutes. And breathe evenly during use. Although this way is chronic, it has a good effect on losing weight.
Method 2: Lose weight by cycling.
Compared with the method of uniform circulation, the blasting cycle takes much less time. This diet requires most of your strength to burst out, in order to instantly increase the speed of the bicycle to the limit. Through this outbreak, your muscles can quickly get super tension, and finally you can get considerable weight loss by continuing to cooperate with breathing.
Method 3: Lose weight by obstacle riding.
In the process of cycling to lose weight, look for undulating terrain, use ramps as obstacles to consume fat on your legs, and soon you will find that the excess meat on your legs is gone.
Method 4: Speed-changing cycling to lose weight.
In the process of riding at a constant speed, we can improve our adaptability to aerobic exercise by accelerating this circular exercise from time to time, so as to better absorb the weight loss effect of aerobic exercise.
Method 5: Unconventional cycling to lose weight
In the process of riding, I will leave my hips from the cushion and ride with my waist and abdomen, so that the fat on my waist and abdomen formed by sitting in a chair for a long time will be completely eliminated. [3]
athletic
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1. Flexion and extension of lower limbs.
Preparation posture: supine position, arms straight at your sides, legs straight.
Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.
4. Raise your head, turn around and punch.
Preparation posture: supine position, fists clenched, elbows bent sideways. Exercise: ① Lift the upper body 45 degrees, turn left, and hit the right fist to the left and front. 2 reduction. ③ ~ ④ Go in the opposite direction of ① and ②, and punch to the left.
3. One-leg lifting exercise
Preparation posture: supine position, arms straight at your sides, legs straight.
Exercise: ① Keep your left leg straight and lift, and keep your knees straight. 2 reduction. ③ ~ ④ straighten your right leg. Repeat left and right alternately for 6 ~ 8 times. ]
Step 2 lift your legs
Preparation posture: supine position, the same as the first section.
Exercise: ① Keep your legs straight and lift for 5 ~ 10 second. 2 reduction. Repeat 10 ~ 12 times. Legs can be lifted at different angles such as 20, 45 and 90.
5. Flexion and extension of legs.
Preparation posture: same as the first section.
Practice movements: ① Bend your legs together and keep your knees as close to your abdomen as possible. 2 reduction. Repeat 10 ~ 12 times.
Straight leg water sports
Preparation posture: same as the first section.
Exercise: ① The straight leg swings up and down alternately at the same time. If it is like water, the amplitude should not be too large, 15 ~ 20 times. 2 reduction. Take a break, and then repeat the above method 15 ~ 20 times.
⒎ cross motion of straight legs
Preparation posture: same as the first section.
Exercise: ① Straighten your legs apart, then put your left leg up and your right leg down, and cross and adducte. (2) Straighten your legs apart, then put your right leg on top and your left leg under the cross. Repeatedly crossing 10 ~ 12 times.
⒏ Sit-ups.
Preparation posture: same as the first section.
Practice movements: ① Keep your legs straight and fixed, lift your body upward, and stretch your arms forward. 2 reduction. Repeat 10 ~ 12 times. The above exercises can strengthen the muscles of the abdomen and lower limbs.
⒐ Sit on the belly to lose weight.
(1) contraction of rectus abdominis:
Preparation posture: Sit on the bed or gymnastics mat, legs straight, hands on thighs.
Practice movements: exhale, do rectus abdominis contraction, and try to push the abdominal muscles close to the spine; You can arch your back slightly, and you can feel the tension and contraction of the muscles in the middle abdomen.
(2) Contraction of abdominal oblique muscle:
Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight.
Exercise: press your right knee with your right hand, bend your upper body slightly to the right, exhale, contract the right abdominal oblique muscle, and try to make it close to the spine. At this time, you will feel the contraction tension of the right abdominal oblique muscle. Do the contraction of left abdominal oblique muscle according to the above method.
(3) Figure-8 contraction of abdomen:
Preparation posture: sit on the bed or gymnastics mat, legs straight, hands on the upper abdomen and abdomen respectively.
Exercise: make the upper abdomen and abdominal muscles contract alternately, such as figure 8 contraction.
(4) the body moves forward:
Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight.
Practice action: bend the trunk to the left, extend your hands to your left foot, and try to touch your left toe with your fingers. Repeat the above actions in the opposite direction.
5] body lateral stretching movement:
Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight.
Practice action: Turn the trunk to the left, raise your hands horizontally at the same time, stretch to the left and rear as far as possible with the rotation, and then restore. Repeat the above actions in the opposite direction.
[6] Rolling contraction of abdominal muscles:
Preparation posture: sit on the bed or gymnastics mat, legs straight, hands on the left and right sides of the abdomen respectively.
Exercise: Use the rolling contraction of abdominal muscles, from left to right, then from right to left, and so on. In order to make the action easy to complete, you can combine hip twisting.
⒑ Stand and exercise your abdominal muscles.
(1) static station:
Preparation posture: stand against the wall, keep your head straight, and keep your shoulders, back and arms close to the wall.
Exercise: Hold your chest and abdomen, and stand still for a few minutes. Pay attention to the correct posture on weekdays.
(2) High leg movement:
Preparation posture: standing posture, hands akimbo.
Exercise: Step left and right with your feet, lift your legs high, and bend your hips and knees at 90 degrees.
(3) leg slapping:
Preparation posture: standing posture, arms hanging by your side.
Exercise: the left and right legs of both lower limbs are alternately lifted high. Lift your left leg, pat your left knee with your right hand, and restore. Change your right leg again, and clap your right knee with your left hand.
(4) Lift the leg and touch the knee:
Ready posture: same as before.
Practice action: the left and right legs of both lower limbs are alternately raised high, and when the left leg is raised, the right elbow touches the knee. Restore. Change your right leg again, and your left elbow touches your knee. 5] Before kicking:
Preparation posture: standing posture, hands akimbo.
Practice action: kick the left and right legs alternately, straighten the knees and kick the legs as high as possible.
[6] clap your legs:
Ready posture: same as before.
Practice action: When the left and right legs alternately kick, try to touch the front side of the calf or toes with both hands. At the same time, take a step forward when kicking. When doing the above actions, you can choose several sections for obese people who are old and weak and have complications. In order to reduce the intensity of exercise, you can appropriately increase some breathing exercises, but you should pay attention to avoid holding your breath.