Edge fitness 12 trick
1. If your living room space permits, you can jump rope for two minutes, rest for 1 min, and repeat for four times, which can consume11/kcal. Jumping your legs can also achieve the same effect.
2. Lift your leg and jump. When jumping, lift one leg to a high place and then put it down. Doing 10 times per leg can consume 42 kilocalories.
3. Stand in front of the sofa, squat down slowly, stop when your hips are close to the cushion, keep your posture 1 min, repeat for 4 times, which can consume 80 kilocalories.
4. Lying on the floor and lifting your legs for 5 minutes can consume 50 kilocalories.
5. Draw a circle with both arms 1 min, repeat for more than two times, and consume 20 kilocalories.
6. Running in situ 1 min can consume 30 kilocalories.
7. Lift weights such as dumbbells, raise your hands above your head, and keep your elbows flush with your ears. Repeating three sets of actions can consume 65,438+07 kilocalories.
8. Sit on the fitness ball and practice abdominal muscles 1 min, repeat 4 times and consume 50 kilocalories.
9. Sitting on the bench with fitness balls 1 hour consumes 38 kilocalories.
10. Standing at a distance of 1.5m from the TV, leg press lunges for 5 minutes, consuming 37 kilocalories.
1 1. Do 1 min twice, consuming 35 kcal.
12. On the sofa, kicking with high legs 1 min can consume 30 kilocalories like pedaling a bicycle.
Do housework and exercise, and practice S curve easily.
Mopping the floor-lose weight without reducing your chest
Pay attention to the shaping of the chest in the process of losing weight in order to get rid of the fate of losing weight first.
Mopping the floor is the best for the chest: stand straight in front of the mop, hold the mop handle with both hands, stand with your legs crossed back and forth, make a lunge, and then push the mop back and forth with the strength of your arms, which feels like fencing.
The legs must keep lunging to concentrate the effect on the upper body and consume 9 calories per minute. If you feel tired, you can change the position of your left and right feet.
Wipe the table-Say goodbye to "butterfly sleeve"
The fat on the upper arm seems to be a "natural butterfly sleeve", and I can't get rid of it. What should I do?
Change the action when cleaning the table: stand on one side of the table with a rag in both hands. Then, don't move your body, and push the rag back and forth by the strength of your arm.
This set of push-ups can consume 5 calories per minute. Note that when pushing forward, both hands should be at the same level, and both arms should exert the same force, which can also promote blood circulation in the shoulders and relieve the symptoms of shoulder and neck pain.
Hang clothes-turn around the waist
No matter how small the housework is, you can't underestimate it. For example, stand up straight with your back to the clothesline, then keep your legs still, twist your upper body to hang clothes, and exchange them left and right. When twisting, if you lean back slightly, you can increase the load and reach the muscles on both sides of the waist.
If you don't use an indoor clothes rack, you can't complete the above actions, and it doesn't matter. Hang clothes in the closet and even copy this action when turning on the TV. Completing 10 times can consume 4 calories.
Clean the window-it grows 2 cm high at once.
Afraid of fatigue and trouble, so you will want to clean the windows once every three months? In fact, cleaning windows can lengthen your body and help shape it.
Take a rag in each hand, wipe it counterclockwise to the left with your right hand, and then bend your body sideways, and wipe it clockwise to the right with your left hand.
This action can rearrange the compressed spine, so it will have an increasing effect. In addition, it can consume 8 calories per minute.
Cleaning up sundries-shaping beautiful buttocks
Reclining hips need to be supported by tight thigh muscles to have a charming curve. Don't bend down and take whatever you want when you are moving things. You should kneel down first, then stand up slowly after taking it, which can exercise your thigh muscles.
Bear enough gravity from squatting to achieve exercise effect, consuming 5 calories per minute.
Washing dishes-training model legs
While washing dishes, take turns to do leg lifts from left to right, each time lasting 10 second. When the whole body's gravity is concentrated on one leg, it will consume twice as much heat as standing normally. If your toes stand slightly upright when standing on one leg, you can also lift your calf muscles by the way.
Legs are easy to accumulate muscles, and standing on one leg should not exceed 15 seconds. Add the calories consumed by washing dishes, and this exercise can reduce your calories by 7 calories per minute.
Make the bed-reproduce the sexy clavicle
What action did you use to make the bed? Now try this: first pose for kneeling, then crawl on the bed with your upper body, stroke slowly on the bed with your hands breaststroke, lay the mattress and spread your upper limbs as far as possible. If you can feel a little pain in your shoulder, it means you have succeeded. This action can exercise the rarely used front shoulder, that is, the position of the clavicle.
This action can consume 7 calories per minute. In addition, many men are actually "clavicle-controlled", because in a survey on "sexiest parts", 30.8% of men think that the clavicle can show women's charm better, and this answer has surpassed "chest" to occupy the first place.
Nine tips for kitchen exercise and fitness.
1. Pick and cut
Exercise site: legs
This action can be used many times, for example, when washing dishes or vegetables, let your legs exert a little force, stand on tiptoe, inhale, lift, exhale and put down. Do 5 groups, each group 1O times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
Stand on one leg
Exercise site: legs
Standing on one leg in the kitchen, you can also do this while working. For example, when cutting vegetables, put the whole body's center of gravity on one leg, step across the other leg, touch the ground with your toes, straighten your leg hard, lift it to one side, hold it for 20 seconds, and change to the other side.
Step 3 lower back and forth
Exercise site: waist
Standing by the sink for too long will make the waist muscles feel tired, so after finishing the work by the sink, separate your feet shoulder-width apart and have a large distance from the pool, hold the pool with both hands, bend over slowly, stretch the back and waist muscles and press down for 5 times.
squat
Exercise parts: waist and thighs
The kitchen can be designed so that you have to squat down to get the cooker. When squatting, put your legs together and straighten the waist and above, which can exercise the strength of the waist and thighs.
push-up
Exercise site: arm
Before the soup is ready, take a step back, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do 15 push-ups in the kitchen every time you cook.
turn around
Exercise site: waist
Let yourself exercise more when washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
Turn your neck
Exercise site: neck
Take advantage of the gap between cooking and waiting, stand by and move the pot to your neck and shoulders, and turn your head alternately from left to right. When you forget the operation, your muscles will inevitably feel nervous unconsciously, so you should move at any time.
8. Lateral bending
Exercise site: waist
When you need to wait for a long time to make coffee, soup or bake a cake, make a side bend in the kitchen. Although this action is not big, it can effectively stretch the whole body.
9. Extension length of electrode arm
Exercise site: arm
Don't pick up seasoning or cooking utensils in a higher position. In fact, this is a good opportunity for you to exercise. Stretch your arm hard and reach your fingertips. At the same time, kick hard and stand on tiptoe.
Conclusion: You can enjoy the fun of fitness at any time, whether you are watching the shop or cooking in the kitchen. Knowing more, fitness can be as simple as that. Hurry up and study in tears.
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