What exercise can make us lose weight and protect our joints so that we are not easy to get hurt during exercise? Exercise is very important in our daily life. It can relieve our mood. This sport requires high physical fitness. Let's share the benefits of what exercise can make us lose weight.
What exercise can you do to lose your ass 1 1 one-legged squat?
Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot. Sit back in place, as if there is an invisible chair under you, stop breathing for three times and return to the original position. Do it with both legs 10 times, and repeat 3 groups.
2. Jump with a dumbbell.
Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.
3. Walk on tiptoe.
Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.
4, vertical dumbbell squat
Place a dumbbell vertically in the chest position and cover the upper end of the dumbbell with both hands. Tighten abdominal muscles, lower your body, sit back with your hips, keep your knees infinitely close to the ground, but keep your back straight and look forward. Pause for two breaths, then get up and return to the initial position. Repeat 10 times and do 3 groups.
5. Kneel down and turn your legs.
20 strokes in each direction. Kneel on all fours, with your right knee off the ground, and clamp your right thigh and calf together. 20 laps outward, 20 laps inward, and the same for the left leg. Keep your body stable when you rotate, and your upper body will not shake.
Step 6 point to the side
20 groups in each direction. Lie on your side, with your left foot bent on the floor and your right foot stretched forward to align with your navel. Hold your right hand on the floor in front of your chest to keep your body stable and your pelvis perpendicular to the floor. Breathe naturally and tap your right toe on the floor 20 times. After the end, the right heel is hooked up, and the right heel is gently lifted to the ceiling, 20 times, and so is the left side.
What exercise can you do to lose weight? 2. Thinning the thigh seam. Action 1: sumo squat+toe.
Sumo Squat can be said to be a variant of Squat, which enhances the feeling of the inner thigh by increasing the distance between the feet. Beginners can simply do sumo squats; Advanced students can add toes after squatting and getting up, so that their hips and legs can be better stimulated and their stability can be trained.
Slim out the thigh seam Action 2: Bend over and squat.
Continuing the sumo squat, we spread our feet to about the width of two pelvis, bend over and hold our ankles gently with both hands. Then, slowly squat down below the knee and straighten again. Let's be more clear with the film coach!
Slim out the thigh seam action 3: clam shell type
Clam shell can not only thin thighs, but also strengthen hip muscles, develop plump hips and further improve low back pain. When preparing, we lie on the yoga mat on our side, with our elbows on the ground, and our knees naturally bend, so that our spine naturally stretches and our pelvis remains stable. Then, the gluteal muscles exert force to make the knees slightly turn outwards, raise them to the top, and then slowly put them down. If the advanced person wants to make the feeling more obvious, he can also use elastic belt as a clam shell!
Slim out the thigh seam action 4: side leg lift.
Side leg lifts are very effective for sculptures on the inner and outer thighs! When preparing, we put our hands on the ground, with our feet shoulder-width apart, and then knelt down. Then, slowly lift your legs to your sides and then slowly put them down. Pay special attention to lifting your legs, and lift your legs as flush as possible with your body, so that your thigh muscles will feel better!
Slim out the thigh seam action 5: When sitting, put the paper/book on your leg.
Besides exercising at home to help us find the seams in our thighs, the coach also suggested that we can take advantage of sitting for a long time and put a piece of paper/book between our thighs, so that we can slim down our thighs quietly! Through this clamping action, we can not only tighten the inner thigh, but also help our core to exert strength, so that the sitting posture will stand out and will not become a round shoulder hunchback.