● Stop 1 min before starting the action, or do a few simple warm-up exercises, which can not only avoid sports strain, but also help warm up, and the effect of reducing fat is more obvious.
● Don't hold your breath during exercise, especially when your muscles are exerting strength. Only by allowing oxygen to fully participate in exercise can the metabolic process be accelerated.
● When practicing, you may wish to be closer to the heating, or temporarily raise the air conditioner by two degrees, which will make the heating run faster and more thoroughly, but remember to replenish water in time after practicing!
● If you are a girl who is used to fitness and in good physical condition, I suggest that you tie a special weight-loss bag on your thighs and abdomen to increase exercise intensity and consume more calories!
● The last one, please remember: If you eat big fish and big meat fried food every day, it is useless to move more. Only a diet with high fiber and low fat can get twice the result with half the effort!
1 Pedal up
Exercise parts: hips, thighs and shoulders.
A Put the pedal (or a small bench lower than the knee) on the right side of your body and get ready to go. Step on the pedal with your right foot and bend naturally; Take a small dumbbell in your right hand and lift it to the shoulder and neck, and lift your left arm to shoulder height at your sides.
Straighten your right leg and your body will leave the ground. At the same time, your left leg will slowly stretch forward and straighten your toes. Hold for 3 seconds and then return to the position where Action A started. Repeat and switch to the other side.
Standing on one foot
Exercise parts: hips, legs and upper arms.
A Hold dumbbells in your arms and hang sideways naturally. Sit in a chair (the chair should be hard! ), legs bent 90 degrees. When sitting down, gently lift your left foot and leave the ground completely.
B Keep your left foot off the ground, stand up from the chair only by the strength of your right leg, and lift the dumbbell to your chest with your arms. Hold for 3 seconds, then put down the dumbbell, sit down and repeat, and then change the other foot.
3 Hip and waist depression
Exercise parts: upper arms and legs.
A sit on the pedal, put your hands on both sides of your hips, grab the edge of the pedal, and naturally bend your legs. Ready, arms straight to support the body, hips forward off the pedal, left leg forward parallel to the ground.
B Bend your elbow slowly and bring your hips close to the ground (but be careful not to touch the ground). Hold this action for 3 seconds, and then slowly lift your body back to the position at the beginning of the action. Repeat this set of actions and practice on the other leg!
This set of fast weight-loss aerobics is very suitable for girls who don't want to go out to exercise. As long as they persist for a long time, the next sexy goddess is you!