1, weight loss exercise before going to bed
The first group of movements: breathing movements
Action essentials: take a deep breath, move your arms up and down with the rhythm of breathing, and enter a state of ecstasy when sitting quietly.
1. Preparation: Roll up your legs, straighten your waist and put your hands on your knees.
2. Inhale: When inhaling, the arms should move upward from the back of the waist from both sides, and the arms should be raised above the head, and the head should be held up with the arms.
3. Exhale: When exhaling, put your arms behind your waist.
4. Still: still, relax, close your eyes, keep your back straight, and put your hands on your knees. Breathe at a constant speed and sit still for 30 seconds.
The second group of movements: leg lifting exercise
Action essentials: Try to keep your legs close to your body when lifting your legs.
1. Sit cross-legged on the bed, lift your left leg to the highest point with both hands, then fall back to your right leg, and the right leg repeats.
2. Sit cross-legged, with your arms bent outward, your middle fingers facing each other, your body slowly bending forward, your chin as close as possible to your hands, and then get up and sit up straight.
The third group of movements: waist movement
Action essentials: When the upper body and head rotate to the left, the front chest should be as close to the legs as possible.
1. Sit on the bed, straighten your legs forward, support your arms behind your hips in parallel, shake your legs to relax, bend your left leg over your right leg, lift your left arm on your left knee, and turn around and look forward at the same time. After the retraction action, the right side repeats.
2. Sit cross-legged on the bed, with the front of the left arm and the back of the right arm spread out. At the same time, the left arm is placed behind the waist from the left side, and the right arm embraces the left knee. After the retraction action, the right side repeats.
The fourth group of movements: neck movement
Action essentials: when the left arm slowly pulls the head to the left, the head should not be forced, but should be relaxed, mainly using the power of the left arm to pull the head to extend the neck.
1. Sit cross-legged on the bed, sink your shoulders, spread your arms to both sides, put your left arm over your head, put the palm of your left hand close to your right ear, and repeat on the right side after you withdraw it.
2. Shake your head left and right for a week, raise your arms, put your hands behind your head, cross your fingers around your head, and push forward so that your chin sticks to your chest.
2, thin waist and abdomen daily small exercise
Do you know how much time you wasted 1 24 hours a day? In fact, even when brushing your teeth, watching your mobile phone or eating, you can lose weight by simple gestures, each action only takes 30 seconds. Of course, if combined with a reasonable diet, the slimming effect will be better!
In this colorful season, I can't wait to find out all the skirts at the bottom of the wardrobe. But the graceful curve disappeared, and the lower body gained a whole circle! Look at my radish legs and small belly, alas, what should I do? !
Muscles are as easy to be lazy as we are, and a fast-paced and convenient life is a catalyst for laziness. Insufficient exercise is an important cause of obesity in the lower body. Therefore, if we can stimulate the "lazy" lower body muscles with some small gestures in daily life and persist for a period of time, we can improve our physique and help the lower body that is prone to edema or accumulation of fat to "lighten the burden" easily!
It only takes 30 seconds to exercise anytime, anywhere!
Do you know how much time you wasted 1 24 hours a day? In fact, even when brushing your teeth, watching your mobile phone or eating, you can lose weight by simple gestures, each action only takes 30 seconds. Of course, if combined with a reasonable diet, the slimming effect will be better!
Get up in the morning, open your eyes and push your lower abdomen first!
Stretch your whole body immediately after waking up and stretch your body to your back along your navel. This can stretch your whole body muscles, get rid of the "get up" state quickly, and make you feel relaxed all day.
Brush your teeth and twist your waist to stimulate your side abdomen.
Separate your feet to shoulder width, then twist your waist and lift your left foot so that your right elbow touches your left knee as much as possible. Repeatedly and alternately performing this action can exercise the muscles of the lateral abdomen and eliminate the fat around the waist.
Don't relax at breakfast, let your abdominal muscles work hard.
Don't relax while eating. Don't just sit in the chair, keep your body tense. Legs together, waist straight, swallowing can also cooperate with the action of abdomen.
Wear stockings and lift your legs to exercise.
Sit in a chair before wearing stockings, let your legs hang, and exercise your lower abdomen while trying to keep balance. If you feel too tired to put on socks at first, you can practice holding your legs with your hands to help you lift them.
Tip: Before wearing stockings or trousers, apply some body lotion with fat burning effect, which can cooperate with the small movements of the day and more effectively disintegrate the fat in the lower body.
On the way to work, make every step more solid.
When walking, try to tighten your thighs and hips when your hind feet leave the ground. Do you feel unexpectedly nervous? Doing so can consciously exercise the muscles of the lower body. Of course, in order to avoid muscle soreness, it is recommended to take 10~20 steps to relax.
At work, secretly lift your feet.
Sit at your desk with your waist dangling, your shoulder blades leaning back as far as possible, and your hands flat on the keyboard. Keep this posture, lift your legs vertically repeatedly, and keep your center of gravity firmly at your waist. This little gesture can help tighten your abdomen.
When playing mobile phone, consciously keep tall and straight.
Whether we brush Weibo, read e-books or send short messages, we always spend a long time in front of our mobile phones on the road, so it is inevitable that our shoulders will be loosely folded. In fact, if you consciously hold out your chest and tighten your lower abdomen at this time, you can exercise the muscles of your lower body, and it will also make your standing posture look more beautiful.
When you go out, step forward to raise your hip line.
If you want to go out in the afternoon, you can speed up your pace, increase your stride and exercise your lower body on the road. After the stride is increased, you can exercise the muscles of the inner thigh and waist, and you can also lift your hips. If you never have a chance to go out at work, you can also use this time to exercise in the conference room or bathroom.
Go home from work and stand in a crowded car to exercise your abdomen.
Don't be dejected and despondent on the subway or bus where there is no room. You can stand in the carriage and tighten and expand your abdominal muscles with the frequency of vehicle shaking. This will not only exercise your lower body, but also help you exercise your stomach.
When watching TV, you should also push the inner thigh.
When watching TV, you might as well put your legs together, then put your palms on your legs and push them out, while your thighs resist this thrust. This little gesture can have the effect of stovepipe.
Stimulate the lower body with water pressure when taking a bath.
When taking a bath, you can focus on washing the lower abdomen and lower body with the shower head, and burn excess fat by increasing the temperature and water pressure on the muscle surface. Of course, it would be better if you did it in the shower.
Tip: Use body lotion with moisturizing and firming effect immediately after drying your body, which can beautify the lower body lines and maintain the elasticity of your skin.
Remember to stretch your legs before going to bed.
After a hard day's work, I can finally sleep. But I suggest you lie flat with your feet together, then lift your legs and try to keep them. Repeat 10 times to exercise thighs and lower abdomen.
Tip: Have you ever tried to sleep in socks? It can speed up the circulation metabolism of the lower body when you fall asleep, which not only helps to tighten the lines of the lower body, but also makes your legs feel relaxed when you wake up!