There are still some things to pay attention to when warming up. Exercise can improve the body's resistance, and it is possible to grow taller if you persist in exercise. It is said that life lies in exercise. Let's take a look at the exercise tips for losing weight at home with me. I hope it works for you!
Zhai Jia slimming exercise 1 Zhai Jia Jia exercise: running in situ.
Running to lose weight is very common. You don't want to run outdoors in winter. If you have a treadmill at home, you can run directly with it. If you don't have a treadmill, you can run directly at home and lean your feet to your hips as much as possible, which can not only help stovepipe, but also tighten your hips. Before you start, stand up straight as if you were standing still. After running, try to keep your heels close to your hips. The closer you get, the better the effect. You can imagine hitting your hips with your heels, which will have a better running weight loss effect.
Family sports: sit-ups
Sit-ups are a kind of exercise that we are very familiar with and can be done at home at any time. Lie on the floor, straddle your calf on the chair surface, hold your head with your hands or put it on your sides; Then take a deep breath, exercise the strength of the abdomen, and lift the part above the scapula off the ground. This exercise mainly depends on the strength of the abdomen, which can mainly exercise the abdominal muscles. If you persist, you can also exercise sexy abdominal muscles. In addition, it can stimulate intestinal peristalsis and improve constipation.
Family sports: Climbing stairs indoors.
Now most houses have two floors, so if you don't want to go out, you can use your own stairs to exercise stairs, which can also help you lose weight, because when climbing stairs, your body will be under greater pressure and your heart will beat faster, which will effectively help promote blood circulation, burn body fat and help you lose weight.
When climbing the stairs, pay attention to keep your waist straight, swing your arms, lean forward slightly, and focus on your heels; When going down the stairs, in order to prevent the knee joint from being under too much pressure, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee. After going down the stairs, do more exercises such as stretching, squatting, standing up, static semi-squatting, etc., so that the knee joint can be fully exercised to prevent the calf from becoming thicker.
Family sports: push-ups
Push-ups can be practiced by both men and women. Male exercises help to exercise abdominal muscles, while female exercises help to tighten the chest and shape better curves of shoulders, back and hands. Action essentials: Make sure there is a solid bench, put it on a flat ground, hold the bench tightly with both hands to support the upper body, keep your legs straight, and put your feet together to make the whole body in a straight line, and it is appropriate to make an angle of 30 degrees with the ground. Then you can support the upper body with arm strength, slowly retract and move smoothly, and repeat 50- 100 movements.
Home Sports: Power Jump
Strength jumping is a simple exercise that can carve the curve of the lower body, which can be carried out at home at any time. Now the practice is almost over. The most important thing in aerobic exercise is time. Interval training is more important than time, so pay attention to posture during exercise.
Action essentials: stand with your feet apart and shoulder width apart; Straighten the hind feet; When the front foot bends down and lifts, the back foot jumps up gently; Of course, the legs that are also located at the back should also keep a straight line; Repeat the action. If you feel tired, run in the same place.
Family sports: bed sports
Action 1: Keep your legs straight and flat on the bed, raise them as high as possible, keep them flat for five seconds, and repeat five times (try to keep your legs straight when lifting your legs). This action can help you practice your abdominal muscles and help you lose weight during the holiday.
Action 2: Lie flat on the bed with one leg half curled up and the other leg straight. Lift your hips and straight legs with waist strength, stay in the air for three to five seconds, and then return to the initial position. Repeat this action three times with the other leg.
Home sports: sofa sports
First come to a "Beijing paralysis", take a mat with your legs suspended, then lift your legs and repeat it for 8 times; Then put the mat between your arms, keep the lower body still, and turn the upper body 90 degrees left and right, and repeat it for 8 times; Lift one leg to hang, and the other leg to support the squat. Repeat 8 times.
Family sports: housework
If you don't like to do rigid fitness exercises, you might as well do more housework at home, not only to lose weight, but also to enjoy your life and make your home cleaner. Like hand washing clothes 1 hour, it can consume about 300 calories; Ironing clothes 1 hour can consume about 150 calories. Planting flowers and trees for 20 minutes can burn 100 calories; Vacuum 1 hour can consume 200 calories; Mopping the floor for 20 minutes can consume 100 calories ..., so hurry up and take advantage of the weekend.
Family exercise: full-body exercise
If you need to lose your whole body, then I will teach you this trick. Prop is a book with a little thickness and weight. After relaxing, kneel on one knee (you can prepare a small cushion), hold the book with your hands straight forward, turn right gradually to the limit, then take a deep breath and return to the right position, and then repeat the action to turn left.
After the left-right twist, slowly raise your hand, book it straight on your head, keep it for 5- 10 seconds, then put it down and repeat the exercise with the other leg. This action includes turning, leg exertion and arm lifting. Because of its great intensity, you may feel a little uncomfortable at the beginning of the exercise. But stick to it for a week, and you will find that you have lost weight all over. If you can stick to 1 month, it is not a problem to lose weight easily 15 kg or more.
At home, when people are most relaxed, don't let fat people enter at this time. You can also exercise at home to lose weight. The above slimming actions are often practiced so that you can lose weight without going out.
Home slimming exercise 2 sofa slimming method
Get close to the flat side of the sofa first, and then keep the upper body and waist straight. First, press the pedal of the left foot against the sofa so that the distance between the two feet is the width of the shoulder. Then bend your knees and let your body move up and down. It is best to bend your knees 90 degrees and then straighten them. Then change your right foot and lean on the sofa, and repeat the same action.
Step jump diet
Step and jump exercises are very simple. Doing this exercise can exercise people's hearts and promote their health. Prepare a small bench before exercise, about 30 cm high. The exercise method is also very simple. First, step on the bench with your right foot and land with your left foot, and then start to move and jump. At the same time, the left and right feet are exchanged, the right foot returns to the ground, and the left foot is placed on the bench. Repeat for 5 minutes in turn.
Walk barefoot
Take off your shoes and socks, then prepare a raised bamboo mat at home, or walk barefoot on the stone egg road, which will help stimulate the acupuncture points and meridians in the center of the soles of your feet, promote blood circulation and accelerate fat burning.
Sit up straight with your arms around you.
First, sit next to a piece of furniture that can hook the bottom with your feet, then bend your feet so that your heels are 30-50 cm away from your hips, then put your hands around your chest and lie down. With the help of the power of hooking the furniture with your feet, make your body get up, lean forward as far as possible, and head forward as far as possible, preferably touching the furniture in front of your body. Then lie down again and repeat several times. This exercise can exercise the waist and abdomen.
Limb stretching exercise
This exercise needs to be done where there is a wall. Take off your shoes and socks before you do it, and then straighten your feet. The distance between the two heels is 13 cm, and the sole of the foot is attached to the wall. Then keep your legs straight, your knees not bent, let your hands stretch forward and try to touch the wall. Take your time when you stretch forward, don't push too hard, relax your muscles, and keep moving for 5 seconds when your hand touches the wall. This stretching exercise is good for the back and legs.
Bicycle exercise
First lie on your back, then lift your feet up, and your left and right feet go up and down respectively, and start pedaling. Try to use the muscle strength of the thigh when kicking, and stick to it, so that the fat in the leg will disappear and the leg lines will get better and better.
Backward movement
The back is a part with less exercise, so it is necessary to lose weight on the back. First, open your hands, about twice the width of your shoulders. Then, put your hands on the sofa or stool chair, let your body lean down, make an angle of 45 degrees with the ground, and put your feet together. Then, start push-ups and try to stretch your back to the maximum extent. Repeat the action 20 times.
Lose weight before going to bed
Lie on your back on the bed, then bend your knees, put a small pillow between your knees, then use the strength of your abdomen and buttocks to raise your body, and then put it down. Repeat for 20 times. It can achieve the effect of lifting hips and abdomen.