I. Standing posture forward leaning rowing: beautiful chest and back
This action can tighten the muscles of the upper body: chest, abdominal muscles and biceps, through the action of lifting and pulling to strengthen your back, to improve the body posture posture and balance, so that you have the confidence to wear backless dresses!
Practice: stand, feet shoulder-width apart, hold a dumbbell in one hand; lean forward with your upper body, back straight, and let the two dumbbells hang down naturally with gravity; bend your elbows tightly against the sides of your body upward and backward, and feel the clamping sensation in your back; return to the initial position and repeat for 15 times, do 3 groups.
Second, the ambulatory static (Planks): thin waist and abdomen
ambulatory to keep still, picking the whole body to keep the muscles stable, can make the whole body to get exercise, especially thin waist and abdomen. The process is difficult, but the effect is exceptionally obvious.
The purpose of the plank is to resist gravity and body bending, and the abdominal and back muscles support the lower spine between the pelvis and the ribs, so this part of the muscle will be extra tight. Due to its stationary nature, it won't cause back strains like sit-ups. A set of burpees should be held for 1 minute and done 3 sets per day.
Third, loaded squats: lift the buttocks and thin thighs
loaded fitness to strengthen muscles and bones, accelerate the body's metabolism. Since the muscles of the buttocks and legs are the largest muscle groups in the body, carrying weights can accelerate the burning rate of calories in that part.
The easiest way is to hold dumbbells in both hands and place them on both sides of the body, bend your knees and thighs and squat down, as if there is an invisible chair behind you, keep your back straight, and slowly return to the initial position, repeat 15 times for each group, and do 3 groups per day.
Fourth, reverse wood chops (Reverse Wood Chops): the whole body
In order to maximize the metabolism, each time as much as possible to mobilize the most muscles, and in accordance with the body's natural movement of the exercise, such as this imitation of wood chops.
To do this, lift a solid ball or dumbbells in both hands, move the ball to the lower right as you squat, move it to the upper left as you stand up, and then repeat the exercise in the other direction for 15 repetitions, 3 sets per day.
V. Side step up and down: beautify the side lines of the body
We do a lot of before and after movements every day, such as walking, running, climbing stairs, so side training is a complementary training, so that your inner and outer thighs, external abdominal obliques and the side of the buttocks will become more beautiful.
In addition to this, the movement improves your balance and coordination and increases the aerobic component needed for metabolism. To do this move, step on the ladder board with the side of your right foot, then lift your left foot to the ladder board, put your right foot on the floor on the other side at the same time, switch to your left leg and do it again for a full 10 minutes.
Whole Body Weight Loss Most Effective. MethodsThe most effective way to lose weight in the whole body 1, nine cups of water a day, less carbonated drinks
Drink more water can lose weight? Drink a cup of water before breakfast, light honey water or added fiber water, can accelerate the bowel movement, the previous night the body's garbage, metabolites out of the body, reduce the chance of small belly belly
The most effective way to lose weight in the whole body 2, sit-ups
Sit-ups to reduce the abdominal effect is very obvious. If you want to achieve the purpose of losing abdominal fat, you have to control the rhythm and avoid doing a lot of crunches in the beginning, resulting in muscle soreness. Initially you can try to do 5 times a minute, and then slowly increase until you reach about 30 times per minute. Be careful to control the part of the force is the waist, not the legs, or arms.
The most effective way to lose weight in the body 3, swimming
Swimming consumes a lot of energy. This is because the resistance of the water when swimming is much greater than the resistance of the air during land exercise, walking in the water are laborious, and then swimming, certainly consume more heat. At the same time, the thermal conductivity of water is 24 times greater than air, the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, the energy consumed when swimming is much larger than running and other land-based projects, so the weight loss effect is more obvious.
The most effective way to lose weight 4, jump rope
Simple and easy. Rope skipping patterns, can be simple and complex, can be done at any time, a learning will, especially suitable for the season in the lower temperature as a fitness exercise, and women are particularly suitable. From the amount of exercise, continue to jump rope 10 minutes, and jogging 30 minutes or dance fitness 20 minutes difference, can be called less time-consuming, energy-consuming aerobic exercise.
The most effective way to lose weight in the whole body 5, running
Running is a common way to lose weight, running is recommended to run slowly rather than fast, adhere to more than half an hour a day. If the environment will be subject to greater restrictions, the choice of treadmill is also quite good, let go of the hand of the treadmill handrail can increase the oxygen utilization rate of 8% and 5% of the heart rate, of course, first of all to ensure the balance under the premise of letting go of the handrail, the choice of a certain gradient of treadmill can improve the effect of weight loss. In the treadmill using the interval method of exercise, that is, you can use high speed exercise for a while, turn to a lower speed cycle practice.
Emergency weight loss method to make you instantly thin
① Do not drink.
② correct posture, shoulders slightly back and natural sagging, pay attention to the abdomen and chest.
③ Stand and sit straight.
④ Upper body side movement makes your belly obviously tighten.
⑤ Eat right and don't take too much water
⑥ Replace juice with a piece of fresh fruit every morning.
⑦ Eat less indigestible food, beans, fried food.
⑧ Stay away from salt.
Conclusion: Through the above article we are not on the whole body weight loss of knowledge related to the introduction of a certain understanding of it, the whole body weight loss methods have a variety of ways, there are also a variety of sports, you want to have a perfect body workout is the need to adhere to, adhere to everything is empty words.