1, micro-exercise suitable for weight loss
1. Lift your heels when sitting down.
For office workers, most of the day is spent in chairs. Sitting for a long time will make the abdomen, buttocks and legs fat. Get up and walk every 40~60 minutes after sitting down, which will help blood circulation and avoid obesity. In addition to walking often, raising your heels while sitting down can also help you lose weight. Lift heel's movements are small, but he can lift the calf lines.
Specific practices:
Place your feet naturally, raise your heels, then put them down, and so on and so forth.
Take a big step when walking
As we all know, walking is a simple and healthy way to lose weight. However, walking too leisurely at ordinary times has little effect on losing weight. In order to achieve better weight loss, you can increase your pace and speed when walking.
Specific practices:
Keep your back straight, swing your arms greatly, spread your legs, step up and speed up your pace.
Do stretching exercises after getting up
Don't get up in a hurry when you get up. Allow yourself to "lie in bed" for a few minutes every day and do stretching exercises. Stretching exercise can adjust posture, prevent the muscles supporting internal organs from declining, prevent internal organs from sagging and prevent overeating. And stretching can exercise bones and muscles, speed up blood circulation, promote metabolism, supply more oxygenated blood to the brain, and make people awake and comfortable. But stretching exercise can't replace whole body exercise. In order to lose weight effectively, we should combine a variety of sports, such as swimming, running, cycling and other aerobic sports, as well as some anaerobic sports.
Specific practices:
Stretch your hands up as far as possible, look up at your face and bend down as much as possible. Concentrate on abdominal breathing: "Inhale and exhale", repeated twice, each time 15 seconds. Then change the breathing mode to chest breathing-deep breathing sucks a lot of air into the lungs. "Inhale and exhale", do it twice, once 15 seconds.
Stand, tuck in and breathe.
Standing consumes 3~5 times more calories than sitting, and 10 times more calories than lying down. Mike Lusmore, an internationally renowned doctor, once pointed out that if you can simply stand for three hours a day and five days a week, the fitness effect is equivalent to running 10 marathon a year. The hunched posture will make the lumbar vertebrae compressed, and it is easy to backache for a long time. Standing up straight and adopting abdominal breathing method can not only make a person look more energetic, but also help to lose stomach, promote qi and blood activities of viscera and meridians, and achieve the effect of detoxification.
Specific practices:
Stand, hands droop naturally, inhale slowly and deeply through your nose, your abdomen bulge slowly, then your mouth closes, your lungs don't move, and your whole body relaxes. When exhaling, try to contract your abdomen inward and keep your chest still. The airflow exhaled from the mouth.
Stretch before going to bed.
Simple stretching exercises can enhance the elasticity of muscles and make them feel more linear. Doing some simple stretching exercises before going to bed can also help you sleep. There are many stretching exercises. Here, Bian Xiao suggested doing some leg stretching.
Specific practices:
Lie on your right side, support your head with your right hand, tighten your left ankle with your left hand, and stretch your left thigh backwards to the maximum. 10 second. Repeat 3 groups left and right.
The above little moves are not laborious. As long as you persist, you will get unexpected gains. However, it is not easy to thin into lightning, and these actions alone are not enough. Besides basic aerobic exercise, we should also control our diet. If you are lazy, you should keep your mouth shut!
2. Housework that can lose weight
Clean the windows
Calories burned: 400 calories/hour
Cleaning the windows is very simple, but in order to lose weight, don't perfunctory. When cleaning the window, pay attention to the coordination between your arms and your body, with your feet shoulder width apart, your toes standing to the outside and your arms held high. At this point, consciously stretch your back, tighten your hips, and move your center of gravity up. Bend your knees in the same direction as your toes, don't lean forward, and slowly straighten your waist. At this time, the back (erector spinae) and thigh (adductor, quadriceps femoris, etc. ) You will get good exercise. No matter which hand you are used to, at this time, you'd better use both hands, so that the "not so good" hand can also get exercise.
sweep the floor
Calories burned: 250 calories/hour
Holding a broom, the whole body is integrated into the action, so that the ankle joint, hip joint and knee joint move together. You should be careful when sweeping the floor. If you find something scattered in some corners, don't turn a blind eye and bend down to clean it up. When you bend down to pick up things, bend your waist or thighs like touching your toes, which can strengthen the muscles of your thighs and buttocks.
mop the floor
Calories burned: 200 calories/hour
Clean the dust with a vacuum cleaner before mopping the floor, which will not only make the house cleaner, but also increase the intensity of exercise and consume more calories. Pay attention to the action when mopping the floor, hold the mop handle with both hands, stand with your legs crossed in tandem, make a lunge, and then push the mop back and forth with the strength of your arms. This action is like fencing. Remember to keep your legs lunged so that you can concentrate on your upper body.
Wash dishes/dishes
Calories burned: 136 calories/hour
Compared with other housework, tidying and washing dishes is the most common housework at home. Don't underestimate simple finishing, which is also a good way to lose weight. Don't think about being lazy when you clean up the dishes and chopsticks. Clean up all the tableware and leftovers at once, which can be done in several times. Running a few more times can give you enough exercise.
Don't stand still when washing dishes. When washing dishes, you can do leg lifts alternately from left to right, and each action lasts 10 second. The whole body's gravity is concentrated on one leg, which consumes twice as much heat as standing normally. When standing on one leg, the toes are slightly tilted and the calf muscles are lifted.