Couple slimming exercise (1) Couple Yoga Couple Yoga tests the tacit understanding of body and mind. In the graceful music, two people breathe together, their eyes are opposite, their hands and feet are offset, and they support each other. Isn't this romantic?
(2) Cycling for two is a relaxing aerobic exercise. Riding a bike on a sunny day makes you feel the washing of sunshine and breeze and the rhythm of physical exercise, which makes you feel happy. In this process, couples work together to challenge the ups and downs on the road and laugh together. That sweetness is absolutely envied by others.
(3) Couples who pursue bungee jumping excitement and fun can try double bungee jumping. Hugging each other, falling down and saying their love loudly have become a way for many young people to express their love. Many couples think that love is boring without bungee jumping with their lover and experiencing the excitement of "death". But I must remind you that friends with bad hearts should not try such exciting exercise.
Swimming Let's go swimming with him (her) while the summer heat is still there. Swimming burns fat efficiently, consuming 500~800 calories per hour, which can effectively lose weight and beautify the body curve. Water can relieve muscle fatigue and play the role of hydrotherapy. When they are tired of swimming, they can enjoy a "mandarin duck bath" in the water to enhance their feelings.
(5) Jogging has become a way for people to live a healthy life. Jogging is low in intensity, but it has a good effect on physical exercise, and it can also lose excess fat and shape a perfect figure. In the beautiful morning, take your him (her) and set off, running and sweating together.
(6) Dancing can bring people pleasure, and dancing will be more interesting than other sports. In music, kicking, stretching, twisting the waist ... Dance rich movements can fully exercise all parts of people, lose weight and cultivate people's temperament. The dance of lovers is a fairy tale picture, so it's a pity that couples don't dance together. On Valentine's Day, it's best to express your love with a dance.
(7) Tennis is the most decompression, which can improve people's anxiety. Tennis is a sport with competitive characteristics. In this process, people need to run, fully exercise their legs and arms, relieve stress, lose weight and shape. Couples play tennis, play small games and have a good time. Aren't they happy?
Slimming action-double couple action 1: peer squat exercise parts: abdominal muscles, buttocks, thighs
1. Stand with your feet as wide as your hips. Face your partner and hold your hand.
Don't let go of your hands. Two people lean back at the same time, as if sitting in a chair.
3. The center of gravity falls on the heel, and sit back as far as possible so that the thighs are parallel to the ground.
4. Hold for at least 5 seconds, and then return to the starting position.
Repeat 10- 15 times.
Action 2: partner lunge practice site: the balance and stability of gluteus maximus hamstring muscle, core and inner thigh muscle.
1. Stand face to face and hold hands.
2. Do one at a time: lift your right leg.
3. Then, bend the left leg into a lunge posture, and straighten the right leg as far as possible so that the right foot does not touch the ground.
4. Try to finish the left leg so that the left thigh is parallel to the ground.
5. Put all your strength on the left foot to keep up, tighten the core (especially the abdominal and back muscles), and then return to the starting position. Repeat, get your right foot off the ground. Do 10- 15 times, and continue with the other leg.
Exercise site: lower rectus abdominis, psoas major, upper rectus abdominis and transverse abdominis.
1. One person stands, one person lies down, his head is at the feet of the person standing, and his ankles are grasped with both hands.
2. The lying person raises his legs to the sky, parallel to the standing companion. Try to keep your legs together and as straight as possible.
The person standing pushes your legs back to the ground, with your back close to the ground, and then extends your legs to the sky.
4. repeat it. Exercise the abdominal oblique muscle and keep the angle when your legs push back to the ground.
Do 1 min, and continue with someone else.
Action 4: Towel rowing exercise parts: upper and lower back muscles, biceps brachii, trapezius muscles and hind legs; At the same time, this action can also stretch the lower back and hamstrings.
1. Two people sit face to face, legs slightly bent, hips wide apart, feet butted. Sit up straight, chest out and shoulders down.
2. What kind of towel is one person holding a towel with two U-shaped ends and the other person in the middle?
3. Hold both ends of the towel and stretch backwards. The other side provides moderate resistance for 3-4 seconds. Our goal is to push the elbow back as far as possible and squeeze the scapula.
Do 10- 15 times and change people.
Action 5: Weight-bearing plate exercise parts: abdominal muscles, limbs.
1. One person prepares the board, with elbows on the ground, shoulder width, perpendicular to the shoulders, legs apart, and whole body taut. The body should look like a table.
2. When in place. The other man sat gently on his back.
3. Hold for 30 seconds-1 min.
Repeat twice, * * * do 3 groups.
Note: 1. Drink water correctly: drink a large glass of warm water first after getting up (only the first glass of water after getting up is a big mouth). Make sure to drink 2000cc of water (warm water) every day, pay attention to drink slowly at a constant speed, and don't wait until it is dry before drinking a large cup. Fat metabolism needs water, and the stool will not become dry and hard, which will lead to constipation. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
It is forbidden to skip breakfast.
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard. Eggs, skim milk, oatmeal, dried fruits, green leafy vegetables, whole wheat bread, etc. It should be as diverse as possible.
3 lunch: you need to eat nutritious food, and the total calorie intake is also the highest meal in a day. High-quality meat and staple food are necessary. Eat more fish, shrimp, chicken breast and beef. Less oil and less salt.
4 Dinner: In short, eating too many calories will hoard and eventually turn into fat, with a maximum of five points full. Light green leafy vegetables can not only feel abdomen but also prevent constipation. Finish your meal before 6 o'clock. No eating after 6 o'clock.
5. Don't eat cold and fried food. Ice cream, ice cream, etc. They are all high-energy foods, and raw and cold foods are easy to hurt the spleen and stomach. Fat metabolism will slow down when the body temperature is low.
6. Eat fruit selectively! Many fruits contain too much sugar! And the quantity is also controlled.