1, zero equipment slimming exercise
The following four movements are fast and explosive, so you can exercise your muscles. Do this routine two or three times a week. Do the first action for 30 seconds, then do the second action for 30 seconds, rest for one minute, and then repeat it three times. Next, do the third action for 30 seconds, then do the fourth action for 30 seconds, rest for one minute, and repeat it three times.
(1) Squats and forward kicks
Stand with your feet shoulder-width apart, hands bent and elbows behind your head.
Bend your knees, sit down, imagine there is a chair behind you, squat down as much as possible and keep your back straight.
When standing with your back pulled up, kick your right foot forward, with your foot facing the ceiling.
Then squat again and kick forward with your left foot.
(2) Bow-leg jump conversion
The left leg is forward, the right leg is arched backward, and both hands are held on the sides of the body.
Jump up by the explosive force of your legs.
The legs switch in the air like scissors, that is, when landing, the right leg is in front and the left leg is behind.
(3) Cross-legged push-ups
The upper body is in a push-up position, and the right foot is placed on the left foot, so that the left foot can bear the weight of the body.
Hold your hands on the ground and lower your upper body until your chest touches the ground.
Stand up your upper body, put your left foot on your right foot, and then do push-ups.
(4) Bend your knees on the ground
Put your hands on the ground and stand on tiptoe.
Bend your right knee in the direction of the left elbow, return to the original position, and then bend your left knee in the direction of the right elbow.
The point is to alternate quickly.
2, skillfully use small equipment to lose weight
Exercise principle: Exercising the lower body is a shortcut to lose weight. The lower body is composed of large muscle groups (hip, quadriceps femoris, hamstring and calf), which produce stronger metabolic reaction during local exercise, so the body burns more calories during and after exercise. In other words, when sculpting the lower body, the whole body will also lose weight.
Key points of exercise: Exercise to each muscle group. This set of exercises helps you to train some deep muscles that are easily overlooked by moving forward, backward and horizontally to exercise your hips, quadriceps, hamstrings and calves respectively. Four groups have a rest in the middle of the exercise, and each group repeats three times, which takes about 15 minutes.
(1) lateral stride of binding legs
Put a small resistance belt under your knees, with your feet separated and hip-wide, and your knees slightly bent.
Keep your body tense, take a hard step with your left foot to the left, and step with your right foot to the left, close to your left foot. Repeat this small step for 30 to 40 times, then change to the right, take a step from the right foot to the right, and do another 30 to 40 times.
(2) lunge switching
Take your right foot and bend your knees into an arch.
Keep your posture, stand up straight with your legs, stand on tiptoe with your left foot, step back with your right foot, and bend your knees in an anti-bow shape. Go back to your original position. Repeat 10 to 12 times, then change your left foot and take it first, then repeat 10 to 12 times.
(3) dumbbell squat lifting weight
Stand with your feet shoulder width apart, toes slightly outward, and hold a heavy dumbbell in your chest vertically with your hands.
Bend your knees and squat down, with your back straight, as close to the floor as possible. Stand up straight slowly by applying pressure to the heel until the strength is transferred to the toes, the body is pulled up, the toes are pointed, and then the original position is restored. Repeat 15 to 20 times.
(4) Stabilize the spherical bent leg
Lie on your back on the floor, put your calf on the stable ball, your hips and waist are suspended, and your body forms a straight line from your shoulders to your heels.
Bend your knees, lift your hips and let the stabilizer ball roll in your direction (see B). Keep your feet on the stabilizer ball. Return to standby position. Repeat 15 to 20 times.
3. What exercise is the fastest to lose weight in summer?
(1) full-body yoga
1) Stand in front of the stool a few steps away, bend your upper body, separate your hands 10 cm, and lift your hips towards the ceiling.
2) Stretch your right hand to the front of the stool, and then move your right leg to the front, until your knees are above the stool, and your left hand and your left foot do the same.
3) Do push-ups with elbows bent and back pressed down. Repeat 8 to 10 times.
Note: a small stool should be prepared in advance. This yoga is to help shape the whole body and can be practiced with any of the above parts.
(2) Swimming to lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, thus consuming more heat. Just like a freshly boiled egg, the cooling speed in air is far less than that in cold water.
Experiments show that the heat consumed by people running in a standard swimming pool for 20 minutes is equivalent to 1 hour on land at the same speed, and the heat consumed by staying in 1 minute in water of 1 minute is as high as 100 kcal, which is equivalent to the heat dissipated in air at the same temperature1hour. It can be seen that exercising in water will make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective exercises to keep fit.
(3) Climbing stairs to lose weight
Using stairs can also have a good effect on stovepipe, so what should I do?
1) Take action on the stairs.
People only stand on the steps with their toes, and their heels are suspended in the air, continuously moving their heels up and down. In this way, the muscles in the thigh are in a state of tension, which will consume the fat in the leg to provide energy, and the thigh will be thinner.
2) Use stair railings to do leg press exercise.
Put your legs on the stair railing, and press your hands on your legs to do leg press, which will also consume the fat on your legs. After leg press, put your legs down and massage your leg muscles, which can not only relieve the tension of your leg muscles, but also activate the subcutaneous fat of your leg to make it burn. After doing this set of movements, your thighs will be thinner.
(4) Squat to lose weight.
1) Keep your legs shoulder-width apart and focus on the center of your body. If you stand your legs too wide, your center of gravity will be too low, and if you stand too narrow, your center of gravity will be too high, which is not conducive to the following actions.
Tip: Don't squat too low, the thigh feels sour and sour, the center of gravity is unstable if it is too low, and the thigh muscles can't meet the requirements of "ma bu" or horse stance just look if it is too high, so stovepipe is invalid.
2) Keep the center of gravity and raise your hands straight on your chest. This action helps to stretch the muscle lines on both sides of your body, and also helps to correct the center of gravity forward after squatting, so as not to fall backwards after squatting.
Tip: Don't squat too low, the thigh feels sour and sour, the center of gravity is unstable if it is too low, and the thigh muscles can't meet the requirements of "ma bu" or horse stance just look if it is too high, so stovepipe is invalid.
3) Do not squat too low, the thigh feels sour and sour, the center of gravity is unstable if it is too low, and the thigh muscles cannot meet the requirements of "ma bu" or horse stance just look if it is too high, so stovepipe is invalid.
(5) Jogging to lose weight
1) 5 ~10 minutes per week.
Jogging should not be rushed, and it must be adjusted according to one's physical condition. It is not allowed to run fast at the beginning. It is suggested that you can walk fast and run lightly first, feel that your legs and knees have adapted to running, and then gradually increase your speed. Beginners should not run for too long for the first time. The first 30 minutes is enough, and then increase it by 5~ 10 minutes per week, and control it within 1 hour at most.
2) It is forbidden to eat a lot after exercise.
After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you can break your work. It is recommended to eat after jogging 1~2 hours.
(6) Belly dancing
Best fit: strong body coordination ability, want to focus on slim waist and tighten the whole body MM.
Difficulty: more difficult.
Belly dancing is also a kind of whole-body dance, which can make your neck, shoulders, abdomen, buttocks and legs fully move, and at the same time, make your whole body exercise. In addition, practicing belly dancing can also train the coordination ability of the body, because when some parts of the body move rapidly and continuously, other parts should be in a relatively static state.