1
Action essentials:
Put your feet together, lunge your left leg backward, bend your knees 90 degrees, recover, and alternate your left and right legs.
Tips:
When performing movements, pay attention to tightening the core parts, and the arms can swing back and forth or remain still.
2
Action essentials:
Hold your hands on the ground with your forefoot, straighten your legs and arms, and tighten your core. Raise your fist with one hand, simulate rowing, and alternate left and right.
Tips:
If you want to reduce the difficulty, you can support it with your knees.
three
Action essentials:
Lie on your back, put your hands at your sides, lift your legs, lift your knees alternately, and try to touch your knees with your other elbow.
four
Action essentials:
Open your legs, stretch your right leg to the left and back, tighten your core and thighs, sink your shoulders and hold out your chest, keep your upper body still, kneel down, recover, and alternate left and right.
five
Action essentials:
Put your toes on the ground, put your arms on the ground and do push-ups.
Tips:
Pay attention to tighten the core and hips and keep the back and neck straight. If you want to reduce the difficulty, you can use the posture of landing on your knees.
six
Action essentials:
Spread your legs slightly wider than your shoulders, bend your knees slightly, tighten your core, make fists with both hands and hit with both arms.
Tips:
If you want to improve the difficulty, you can speed up your swing.
seven
Action essentials:
Legs open, toes slightly outward, fingers touch the ground when squatting, arms open upward when getting up, and repeat the action.
Tips:
Pay attention to tightening the core, and keep the knees and toes in the same direction when squatting.
eight
Action essentials:
Kneel on the ground, put your hands on the ground, point your fingertips at your chest, put your feet on the ground, support your body with your arms, put your arms down, and repeat the action.
Tips:
Be careful not to support your legs hard. If you want to increase the difficulty, you can keep your hips off the ground.
nine
Action essentials:
Sit on your knees with your legs and feet on the ground. When your body rotates to one side, your arm moves to that side, alternating left and right, and repeating the action.
Tips:
Pay attention to the action of tightening the abdominal core. If you want to improve the difficulty, you can lift your legs and lift your heels off the ground.
10
Action essentials:
Legs apart, front paws on the ground, arms on the ground. Take back your lower body after jumping, jump hard with your legs and open your arms upward.
Have you learned all ten tricks? Ready to wait? Don't worry, and then accept my three exercise suggestions, which will make you practice better and lose weight faster!
1. Face up to warm up and fully warm up.
When you are exercising, it is impossible for your body to get into motion at once. Sufficient warm-up before exercise can raise body temperature, enhance blood circulation speed, wake up the body, enhance the fat burning effect of exercise and reduce the risk of injury during exercise.
2. It is very important to put actions in place.
Even if the exercise is effective and the movements are not in place, it is useless to talk about losing weight. Improper movements will not only affect the fat burning effect, but also make the joints bear the pressure of overload, and the body lines will become more and more ugly because of improper movements and inaccurate muscle strength.
3. Learn to rest and burn fat with half the effort.
When making a weekly exercise plan, the training of the same muscle group can be properly separated 1 day, and the frequency of aerobic exercise should be kept between 3-5 times a week, so that the body can have enough time to rest and recover. When the body is exhausted, it is difficult to insist on moderate and high-intensity training, which may also increase the risk of injury.
Fat friends are not as weak as they think.
As long as everyone can finish burning fat,
Nutrition+exercise together!
Outline a better life.
[End of article]
Whether you want to succeed or lose weight,
We must cure these problems first.
Oxford University once did a study:
There are nine factors that cause a person to be "worthless".
But many fat friends feel erect after reading it.
It turns out that these nine factors are the state of losing weight for most people.
Is the real reason why they can't lose weight!
Look down, are you lying down, too?
When you are busy, you use being busy as an excuse. If you are not busy, you won't really start to lose weight. In the process of making excuses for yourself, you missed a good opportunity to lose weight. In fact, you can start to lose weight anytime and anywhere.
The most important thing to lose weight is to start with diet and exercise. Dietary changes do not take up extra time at all, such as giving up junk food and drinks, paying attention to not overeating dinner and paying attention to balanced nutrition. You can use fragmented time to do exercise, such as changing the habit of sitting after meals, doing more activities to help digestion after meals, taking fewer elevators and climbing more stairs. These can all help to lose weight.
Losing weight is really not something you take for granted. Losing weight is also a science. Without scientific methods, you may get farther and farther away from the goal of losing weight.
I want to be thin and beautiful quickly, but I don't know about weight loss, but I use the wrong way to lose weight that I think is effective. The most typical thing is dieting to lose weight, which is not only easy to rebound, but also brings problems such as skin relaxation and basal metabolism decline, which will only make it more and more difficult for people to lose weight.
Know how to say no to those who seduce you on the road to losing weight, instead of giving everything. Don't wait for every "indulgence" before you regret it. It is better to refuse at the beginning than to regret it afterwards.
If it is difficult to avoid socializing or dating, you must make a diet plan in advance, eat less greasy vegetables, eat more vegetables and lean meat, or drink a glass of water before eating to fill yourself up and reduce your food intake.
The key to losing weight is not how low the calories you eat, but how you mix them. Eating too much leads to malnutrition, making it more difficult to lose weight, and losing weight may be harmful!
The correct diet should not only control calories properly, but also ensure a balanced nutrition. Lack of nutrition is not only bad for the body, but also affects the metabolism of the body, which leads to the accumulation of fat.
Many people's enthusiasm for losing weight comes and goes quickly. Most of these fat friends lack perseverance and specific weight loss plans.
To lose weight, we must first set targeted and reasonable goals, then develop correct eating habits and appropriate exercise habits, and record the changes of our physical data, or formulate some reward and punishment mechanisms to motivate ourselves to stick to it.
You can't lose weight in a day, but if you hesitate, you will never lose weight successfully. And think about it, it is possible to shake your heart and choose to give up losing weight in the end!
Although losing weight is related to face value, it is a major event related to health, and there is nothing to hesitate about. What's more, losing weight is too hard, mostly because the chosen weight loss method is incorrect. Correct diet and exercise habits can not only get twice the result with half the effort, but also make people energetic and more energetic.
Don't blindly listen to rumors, and don't be scared by some exaggerated statements. Only incorrect methods of losing weight and inappropriate exercise will affect your health, and these can be completely avoided.
In fact, you should choose the exercise mode that suits you according to your physical condition. For example, people with heavy weight can start with brisk walking, swimming and other sports.
Procrastination can't solve any problem, it will only make the problem worse and worse, especially to lose weight. The later you start, the more terrible the harm caused by obesity.
If you are an "unconscious" person, you can find several weight-loss partners to urge and share with each other. This can effectively get rid of procrastination when losing weight. Having like-minded friends can make your weight loss road full of strength and joy.
It seems that these reasons are just minor problems.
But they have great destructive power,
It makes it difficult for you to lose weight healthily.
Whether you want to succeed or lose weight,
We must cure these problems first.