7 weight loss actions are super effective in reducing fat. In today's life, both men and women will choose to do weight-loss exercises in order to become better. If you want to lose weight successfully, you need to choose a slimming action that suits you. Here are seven super effective weight loss actions!
Seven weight-loss actions are super effective in reducing fat 1 1, and jump step by step in 3 minutes.
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 and your left foot on the ground.
Then both feet exchange positions at the same time-the left pedal stool and the right pedal to the ground, and this is done alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
2. Step action
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot.
Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot.
If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
3, trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally.
After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening.
This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
Step 4 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.
Step 5 curl up and 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.
Step 6 push-ups
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.
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.
7. Side brace action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support.
You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
Seven slimming actions to reduce fat are super effective 2 1, plow.
Lie on your back on the ground, keep your legs straight together, put your hands on your sides and put your palms on the ground. Slowly lift your legs so that they are perpendicular to the ground, lift your body, put your hands against your hips, land on your toes, put your hands down, and keep breathing for 3 times.
Step 2 sit-ups
Sit down, legs straight forward, knees bent, hands straight forward, upper body tilted back and forth.
3. Bow style
Lie on your stomach with your hands at your sides and palms up. Inhale, bend your knees, keep your legs close to your hips, breathe, and hold your ankles with your hands. Inhale, lift the upper body, raise your head back, and keep breathing for 3 times.
4. Sit with one leg raised.
Sit down, keep your back straight, keep your legs together, straighten forward, put your hands behind your body, lift your right leg, touch the tip of your right foot forward with your right hand, pause, change sides, and repeat.
5, leg lifts sit-ups
Lie on your back, put your legs together, bend your knees, lift up, put your legs parallel to the ground, cross your fingers, put them behind your head, raise your head and turn to your sides alternately.
6. Fish lifts legs
Lie on your back, clench your fists with your hands, bend your elbows on your chest, take your elbows as the fulcrum, lift your upper body, put your legs together, lift it at an angle of about 45 to the ground, tilt your head back, and keep your posture and breathe for 3 times.
7. Knee tuck
Lie on your back, straighten your legs forward, bend your knees and lift your legs, hold your legs with your hands and swing back and forth with your hips as the fulcrum.
8. Sit down and step on your bike.
Sit down, put your hands behind your body, lean up and down, enjoy your feet, bend your knees, keep your thighs still and push your calves.
9. Saddle type
Sit on your knees with your back straight and your feet on your hips. Hold your elbows with both hands, put them behind your head, lean up and down to the ground, stop for a while, lift your upper body and restore your kneeling position. Say it again.
10, tree supine
Lie on your back, with your feet facing each other, bend your knees, tuck your feet in as far as possible, put your hands on both sides of your head, close your elbows, press your wrists against your head, exhale, stretch your hands and legs at the same time, straighten your arms and legs, inhale, and tuck your hands and feet in at the same time.
Simple and effective action to lose weight
1, early morning action:
(1) After opening your eyes every morning, lie on your back in bed and stretch forward for about 10 seconds without holding your breath. When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees, fall to your left waist for stretching, and follow with your left hand.
(2) Then sit on the bed, lean forward, stretch your back, put your hands on your head, and stretch forward for about 10 second.
(3) Finally, stand up, bend your left elbow to the back of your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second.
2. Before going to bed:
(1) It is also relatively simple to exercise in bed before going to bed, but pay attention to the posture when standing, bend your elbows behind your head, put your hands on the pillow, and bend and stretch your wrists as much as possible for 20 times;
(2) Bend your knees 90 degrees, and clamp the pillow between your knees, which can tighten your abdomen and have the effect of lifting your hips. Slowly return to your original position and lift it for 20 times;
3. You can also press the pillow under the abdomen, stretch your hands, lift your right hand and left foot about 20 cm, and do it back and forth for 20 times.
Simple and effective action of slimming waist and losing weight
1, reverse twist
Feet shoulder-width apart. When inhaling, raise your arms. When exhaling, the left hand falls on the right shoulder and the right hand falls on the left waist from behind. At the same time, try to turn your upper body to the right and look back. Inhale again, raise your arms, and turn to the other side when exhaling. Do it six times left and right, and then recover.
2. Open your stomach
Lie prone, put your hands on both sides of your chest, slowly support your upper body, point your toes to the ground, slowly look back from the right side, look at your left heel for a few seconds, and turn to the other side to do this. Do it about six times.
Step 3 Squat down and turn around
Do a squat, put your hands on your knees, take a small step forward with your right foot, kneel on your left knee, sit on your hips and keep up with your left foot, slowly twist your head to the right, drive your upper body to turn back together, look back with your eyes, hold for a few seconds, and then switch to the other side to do the same action. Do it about six times.