Let's talk about weight loss exercise and some basic exercises first.
First, the basic principle of slimming exercises. The basic principle of weight-loss exercises is to achieve the purpose of losing weight through scientifically and reasonably designed weight-loss exercises, unlike other weight-loss exercises that require high-intensity, intense and even sweaty high-intensity movements. Weight loss exercise is defined as moderate and low intensity exercise, relaxation and elegance.
It requires the exerciser's heart rate to be kept at 120 ~ 150 times per minute (the maximum heart rate of normal people during strenuous exercise is 194 times per minute), so they will not sweat during the practice, but will sweat slightly from beginning to end.
Second, the basic exercises of slimming exercises. 1. Lie flat on the floor, bend your knees, slowly lift your hips, and use your hips and the back of your thighs as much as possible. Effect: It has a good weight loss effect on the back and thighs, and can also lift the buttocks. ?
2. Kneel on the floor, put your arms against your chin, bend your legs and straighten your waist. Be careful not to shake your shoulders, and move your legs together from side to side and swing. Effect: the meat on both sides of the waist and thighs can be well tightened. ?
3. After lying flat, bend your knees, straighten your arms up, lift your shoulders up, and stop lying flat 1 sec. Try to use your waist and abdomen, and don't use your hands too hard! Effect: I mainly exercise my waist and abdomen, and keep my hands up, so I can get rid of butterfly sleeve! ?
4. Lie on the floor and straighten your waist, grab the foot in the opposite direction with one hand, let the heel touch the hip, and then slowly put it down and change legs to continue. Do it in turn by exchanging legs. Effect: It is mainly used to lift buttocks and the back of thighs, and also has a certain effect on arms. ?
5. Kneel on the floor, cross your arms and move forward together, straighten one leg up and down (be sure to straighten it as much as possible), control the speed, slowly put it down, then change the other leg and do the same action in turn. Effect: It has a good effect on the whole thigh and back. ?
The five basic exercises focus on training the back, buttocks, legs, waist and abdomen, limbs, and shaping a beautiful figure.
Third, talk about aerobic exercise. Simply put, aerobic exercise generally refers to low-intensity, rhythmic exercise, such as weight-loss exercises, jogging, cycling, swimming, etc. These exercises are very beneficial to both body and mind.
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