1, thin waist exercise
Thin waist exercise:
Abdominal oblique muscle movement 1:
Hold 0.5~ 1 kg dumbbell in both hands. Feet apart, shoulder width apart, hands stretched forward. During this period, you should realize that your shoulders are far away from your ears, and don't press hard on your shoulders.
Abdominal oblique muscle movement 2:
Arms straight on the right. At the same time, pay attention to your arm reaching back to the right. Pay attention to the lower body and try not to move.
Abdominal oblique muscle movement 3:
Slowly turn back to the front and stretch your arms to the left. The same action goes back and forth 30 times left and right. In the meantime, be careful not to cause a reaction. Breathe right 1, breathe front 1, breathe left 1, and take 1 action slowly. How do you feel? Do you exercise your muscles when you feel light load? The key point of weight-bearing exercise is not to wave heavy objects, not to cause reactions, to exercise slowly and realize that your muscles have increased after exercise.
Rectus abdominis movement 1:
Hold the dumbbell of 1-2 kg in both hands. Spread your feet slightly, chest out and abdomen in, and adjust your posture.
Rectus abdominis exercise 2:
Stretch your hands forward and take a step back with your right foot.
Rectus abdominis exercise 3:
Stretch your hands forward and your right foot backward, causing your left knee to be 90 degrees. During this period, your shoulders and ears are far apart, so don't exert any force on your shoulders.
Transverse abdominal muscle movement 1:
Raise the dumbbell with both hands, open your feet with your shoulders, and straighten your hands flush with your shoulders. During the period, hold the dumbbell in your hand, pay special attention to chest, stretch your waist, don't fall behind, don't exert yourself on your shoulders, and keep your neck stretched.
Transverse abdominis exercise 2:
Slowly touch the dumbbell of your right hand to your left foot and tilt it to the left. In the meantime, keep your knees stretched and touch wherever you can. Don't force yourself. The raised arm should also be consciously extended.
Transverse movement of abdominal muscles 3:
Go back to the front, touch the dumbbell in your left hand with your right foot, and lean to the right. This action is repeated 15 times.
2. Exercise that burns calories quickly
Climbing stairs 10 minutes consumes 200 calories.
In addition, when outdoor exercise in autumn and winter is not very convenient, indoor conditions can also be used. For example, don't take the elevator upstairs. Going upstairs consumes a lot of energy. Climbing upstairs for ten minutes every day can consume nearly 200 yuan.
Watching TV every day, getting up and exercising for 20 minutes, squatting, kicking, running in place and stepping left and right are all good exercises. As long as it moves, it will have an effect.
Half squat is more effective than sit-ups.
Most people don't like sports in winter, but some people choose to do a few sit-ups before going to bed every day, trying to restrain their fat belly in winter with these exercises, but this is often counterproductive, which not only has poor results, but also affects their enthusiasm for sports.
If sit-ups are trained less than 150 times each time, you can't lose weight. Because sit-ups are very tired, but they don't consume a lot of calories. It's best to do squats, push-ups, etc. They don't consume more calories than running. Therefore, sit-ups are not an ideal exercise to lose weight.
Aerobic exercise is the most effective way to lose weight.
What is the best exercise to lose weight in autumn and winter? Usually efficient aerobic exercise is the best exercise to lose weight. The so-called aerobic exercise means that during those exercises, oxygen obtained through breathing can be continuously supplied to the exercise muscles, and sugar and fat are metabolized under the action of enzymes to provide energy, and continuous exercise is persisted, such as riding a bicycle, walking, climbing stairs, running, swimming, etc.