Family slimming exercise 20 minutes fat burning slimming.

This family weight-loss exercise is said to be very popular with American actresses. Exercise all parts of the body reasonably, let the fat burn fully for 20 minutes every day, and you can exercise to lose weight without going to the gym.

Guiding scheme:

Exercise three or four times a week according to the instructions. The exercise steps are as follows:

1) Do some simple aerobic warm-up before exercise, such as standing well;

2) Then do the first three actions, one for each action; Then 6 minutes of intensive exercise, such as running in place, slowing down for one minute and accelerating for one minute alternately;

3) Then do the last three movements.

4) Repeat the second step for six minutes.

The whole exercise takes about 20 minutes. If you still have time and energy, you can come for another 20 minutes.

2.

Action 1, chest expansion exercise

Lie on the fitness ball with your knees bent 90 degrees. Hold the barbell or dumbbell with both hands and lift it up. The distance between your hands is slightly wider than your shoulders and 90 degrees to your body.

Bend your arm and pull the dumbbell back to your chest.

Exercise area: chest and arms.

Repeat times: 12 to 15 times.

3.

Action 2: ski jumping

Fix one end of the elastic fitness belt (or strong elastic belt) and raise your hands to shoulder height.

Lift the right leg, drag the resistance band onto the right leg, put the right hand on the outside of the right leg, and put the left hand between the legs. Restore the initial action. Pull to the left again.

Exercise site: the whole body

Repeat times: drag left and right alternately for one minute.

4.

Action 3, Russian big turn

Sit on the ground with your knees crossed and hold a heavy ball or dumbbell in both hands. Tilt back 45 degrees.

Push the ball to the left and then to the right (if you want to make the ball harder, keep your body back and lift your feet slightly)

Exercise site: abdomen

Number of repetitions: one minute

5.

Action 4: Push-ups

Lie prone and support the ground with elbows and toes.

Straighten your left hand, meditate twice, bend your left hand back, and then raise your right hand.

Exercise area: chest and arms.

Repeat times: hands 10 times.

6.

Action five, half squat jump

Sitting in a chair, your hands naturally fall to your sides, shoulder width apart.

Jump up, raise your hands straight above your head, then squat down, just let your hips touch the chair (not sit on it), jump up again, and so on.

Exercise parts: legs and hips

Number of repetitions: 30 times

7.

Action 6, lunge around the load

Stand up straight, legs open, hip width apart. The left leg stands on the smooth discarded CD. Raise the ball to your chest with both hands, palms outward.

The left foot drives the CD to slide to the left and rear, the right foot bends 90 degrees and pushes the heavy ball to the right. Return to the initial state and repeat the action just now.

Exercise parts: hips and legs

Repeat times: 12 times, and then change legs to do 12 times.