1, partial weight loss method
1, chin reduction
Just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.
2, the upper arm inside
Two small dumbbells (mineral water can be used instead), hold them in your hands, lift your arms close to your ears, and then bend your elbows and straighten your arms. Do this for a while. Do 3 groups every day, one group is 15.
Step 3 reduce your back
1) Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, and lift the dumbbells to your chest with your upper arms back. 15 as a group, do 3 groups every day.
2) Stand with your arms drooping naturally, hold the dumbbell backwards with your palms and lift it backwards. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
4. Upper abdomen
The upper abdomen is the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
5. Lower abdomen
It is "little belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
6, reduce the waist on both sides
1) One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to consume fat, so exercise for at least 30 minutes), and after one week, you obviously feel the muscles on both sides tighten.
2) Stand with your feet slightly wider than your shoulders, your arms flat and your body in a "big" shape. Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
Step 7 shrink your hips
Lie prone on the bed, straighten your legs, do swimming, lift your legs alternately, move slowly, and don't leave the bed with your crotch. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.
8. Reduce your crotch
Side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.
2. Indoor exercise to lose weight
1, floor movement
Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles.
It should be noted that you don't have to do many push-ups every time; Doing 3 to 4 push-ups and 25 to 50 sit-ups at a time is a good exercise plan.
2. High temperature yoga
If you want to lose weight in winter and don't want to be cold, high-temperature yoga is really a great exercise. It's really enjoyable to exercise in bikram yoga's room. Even people who don't usually exercise much can easily complete various fitness exercises here.
Step 3: Climb the stairs
In the cold winter, jogging up and down the stairs or the stands of the sports ground is a good aerobic exercise. Climb the stairs from 6 to 12 at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs.
Step 4 stabilize the ball
Rolling shoulders, arching back and lifting back, and flexing and stretching legs can all improve the stability of the body, thus achieving the effect of eliminating fat. Stabilizing the ball is more effective in improving the stability of the body. The stabilizer ball is very suitable for stretching exercise, which can stretch the whole body to the maximum before fitness. A stabilizing ball with a diameter of 75-85cm meets the requirements. The stabilizer ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups.
5. Elastic movement
Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery.
6.bowling
As an indoor sport, research shows that the slimming effect of bowling requires a lot of bowling oxygen to burn body fat, but the strenuous exercise that makes people breathless is actually not helpful for fat burning, and bowling with short run-up and instantaneous explosive force is the best exercise to burn fat and improve muscle strength.