It is a worldwide problem to lose weight in family fat reduction movement and otaku life. Home space is small, there is no equipment, no swimming pool, even if there is skipping rope, I am afraid to disturb the residents at the bottom. Then, let's share the family fat reduction campaign.
Family fat reduction campaign 1 1, morning exercises in bed
Weight loss effect: exercise deep muscles and consume 10 calories.
Sit up slowly when you wake up, don't hold it with your hands; Straighten your legs and bend forward until you feel a slight tension in your back and back muscles. Pause, lie down on your abdomen, have a rest, and do it twice.
Second, climb stairs to lose weight
Weight loss effect: more 10 calories.
Before going upstairs with your backpack, stop at the steps and exercise your calves. Hold the railing with one hand and bend your right leg. Step on the edge of the step with the forefoot of the left foot, press the heel down, and then lift it into a toe shape. Stop and do 8- 12 times on each foot.
Third, run in situ.
Instead of standing still, you tighten your hips by running and kicking as hard as possible. This is an exercise method.
1, before you start, stand as you did before you stood.
2. After running, the closer the heel is to the hip, the better the effect.
I just want to hit my hip with my heel to do this exercise.
Fourth, power jumped.
Strength jump is a simple exercise, which can carve the curve of the lower body. Now the exercise is drawing to a close. The most important thing in aerobic exercise is time and interval training. It is more important to have the correct posture than time, so pay attention to posture during exercise.
1. Stand with your feet shoulder width apart.
2. The feet at the back are straight.
3. When the front foot bends down and lifts, the back foot jumps up gently.
4. Of course, the legs also located at the back should be kept in a straight line.
5, the action is repeated, and when you feel tired, you will run in place.
Five, towel squat
Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.
Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Hold a towel with your hands open, and raise your head. The distance between your hands is greater than your shoulder width. Do a squat (keep your back straight and your hips down, as if there is an invisible chair under you), and keep your knees above your toes. Repeat 3 groups, each group 10 times.
Six, weight loss exercise before going to bed
Slimming effect: it can make the muscles at the back of calf and deep muscles firm, and consume more calories 10.
Lie on the floor before going to bed, put your legs next to the bed or chair, bend your knees slowly, lift your hips off the floor, pause for 5 seconds, relax, and do it again 10-20 times.
What is the method of burning fat quickly in family fat reduction campaign 2?
1, the fastest exercise at night: As we all know, losing weight is inseparable from exercise, but we must pay attention to choosing the right time to get twice the result with half the effort. In fact, exercise is the fastest at night, but you must pay attention to exercise after meals 1 hour.
2. Skipping rope: Skipping rope is also one of the common ways to burn fat quickly, and this sport requires less space, just one rope, but dieters should pay attention to skipping rope for 30 minutes to achieve the purpose of burning fat, and at the same time pay attention to long-term persistence.
3, housework: In fact, housework can also lose weight, and the effect is also very good, because when doing housework, the body will constantly bend over, swing arms and other actions, which will pull the body's fat to quickly metabolize, so that you can easily get rid of the weight in autumn.
4.3 minutes of pedaling: 3 minutes of pedaling is also one of the fast fat burning methods. The method is simple. You should pay attention to put a small bench on the floor first, or you can put a bundle of newspapers about 30 cm high. Let the right foot step on the bench first, then the left foot step on the ground, and then both feet exchange positions at the same time-the left pedal stool and the right foot step on the ground, so as to do this alternately, 24 times per minute.
How can I burn fat quickly?
1, aerobic exercise is a necessary condition for burning fat.
Running, swimming and cycling are all good exercises that insist on doing aerobic exercise for more than 20 minutes.
2. Adhere to the frequency of exercising six days a week.
Insist on aerobic exercise and muscle strength exercises for half an hour to an hour every day. Can effectively burn fat.
3. Pay attention to shaping with anaerobic exercise.
While doing aerobic exercise, you can reduce body fat, but you can't shape it, so aerobic and anaerobic exercise should be done at the same time.
Exercise method of burning fat quickly
1, squat down and jump up
Open your feet left and right, keep your toes parallel, bend your knees or squat down, and naturally swing your arms back. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
2. One-leg exchange jump
Upper body upright, knees straight, feet jumping alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30 meters) when jumping during the trip. Repeat the above exercises 2 ~ 3 groups.
3, leapfrog
The feet are separated into half squats, the upper body leans forward slightly, and the arms are prepared at the back of the body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.
What is the secret of accelerating fat burning?
1, starting from the morning, you must eat a balanced breakfast, which is the key to wake up your metabolism all day and let your body get energy quickly. In addition, some girls don't eat breakfast when they sleep late in the morning. This is a very bad habit. If they don't eat breakfast for a long time, their metabolism will be inhibited, and fat will be difficult to decompose, but they will get fat.
2. It is a good way to improve basal metabolic rate and increase the intake of dairy products. If you want to "eat not thin", you must enhance the basal metabolic rate, otherwise it is just a beautiful dream for your sister to lose weight.
3. Eating more deep-sea fish can supplement high-quality protein, improve the metabolism of B vitamins and other nutrients, and accelerate the burning of fat.
4. Appropriate supplementation of iron-rich foods. Iron is an important nutrient involved in human metabolism. If it is lacking, it will reduce the metabolic rate of the human body and slow down the rate of burning fat. Therefore, if you want to be thin, you should add more iron. Sister must remember.
Family fat-reducing exercise 3 Four latest popular indoor exercise weight-reducing methods.
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.
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.
3-minute step 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. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. 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.
Four indoor sports burning fat is super effective.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands behind your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
High temperature yoga
Also known as Bikram Yoga, if you want to practice in a high temperature environment between 38 and 42 degrees Celsius, you will basically sweat after 10 minutes. Sweating can detoxify and purify a lot.
Nervous system, Bikram yoga can not only lose weight, but also relieve low back pain and cervical pain caused by sitting for a long time.
taekwondo
Exercise from time to time, explosive music and slightly "violent" movements can stretch the body to a greater extent, accelerate fat burning, satisfy your desire to vent, and are most suitable for office workers to practice.
Latin dance aerobics
You can't wriggle around, shake your shoulders and hips and spin in Latin dance ... You should devote yourself to the unrestrained Latin dance music, and your graceful waist and hips will develop like this.