1, waist and abdomen are thin and suitable for action
The following two groups of movements are relatively simple and suitable for ordinary times. If you do it before bed, the effect will be better. It can relax the tight muscles in a day, strengthen the fat on the abdomen, back and waist, burn off the excess fat and grease, convert it into heat energy to accelerate metabolism, and also promote blood circulation in pelvic cavity, but it is not suitable for stiff neck, cervical vertebra injury, disc herniation and so on. Oh, not during menstruation.
Lengthening the spine
STEP 1: Stand with your back against the wall, with your feet together and your hands hanging naturally at your sides.
Step 2: Raise your hands towards the ceiling and put your hands together. When standing, pay attention to the abdomen and buttocks, protect the lumbar spine, and keep your shoulders, back, waist and buttocks close to the wall.
Step 3: slowly bend your body to the right to the limit, take five deep breaths and return to the right.
Step 4: slowly bend your body to the left to the limit, take a deep breath for five times and then return to the right, doing 1 time every day.
Thin waist and abdomen
STEP 1: Take a sitting position, with your feet straight forward and close together, and your hands naturally hang down on both sides of your hips for support.
STEP2: slowly open your feet, pay attention to the instep close to the ground, don't float your knees, point your toes towards the ceiling, and put your hands on the inner thighs.
Step 3: Hold your chest and inhale. When exhaling, your hands will drive your upper body forward, then inhale and exhale, and your hands and body will move forward again. When your thighs are sore, keep breathing five times.
Step 4: Go back to step 2 and do it 1 time every day. Women can also do it when menstruation comes.
Step 2 exercise to lose weight
1. Split motion time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.
2. Do relaxing aerobic exercise.
If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
3. Seize the rest time every day to exercise.
People always feel that they have no time to exercise. In fact, "time is like water in a sponge, as long as you squeeze it, there is still some", and so is exercise time to lose weight. Usually you can grasp the subtle time in your life and do some simple exercises. For example, when brushing your teeth, you can choose to stand on one foot and raise your knees with one leg. This action can stimulate the muscles around the abdomen and pelvis, strengthen the role of muscle strength, so as to achieve the effect of contracting and tightening the abdomen and calf.
Find a partner to exercise with.
Some things are not difficult, but simple things will become difficult as long as they persist. So is exercise to lose weight. So in order to realize your weight loss plan, you can exercise together. When someone exercises with you, you will think that you are not struggling alone, and you will be encouraged to stick to it. In addition, when someone exercises with them, people will unconsciously compare themselves with others. When they find that others have done more than themselves, they will naturally work harder.
Make a detailed exercise plan
Everyone is lazy, but if you have a detailed plan and guide yourself step by step, people will achieve their goals. Therefore, making a plan is particularly important for exercise to lose weight. When making a plan, we should balance several kinds of exercise, combining aerobic exercise with anaerobic exercise. The frequency of exercise should not be too dense, but it should not be too low. If you can't master this degree, you can ask a professional fitness instructor to tailor an exercise plan for yourself.