Effective weight-loss movements to slim down the whole body

Weight-loss movement one: squat + single-leg knee lift

Exercise parts: buttocks and legs

< p>Specific actions: Stand with your legs spread shoulder-width apart, sit your hips back, bend your knees, and do not let your knees go too far beyond your toes. Do a deep squat; stand up, lift your left leg, and open your left knee outward. Then resume squatting, stand up, and lift your right leg. Lift the left and right legs alternately and repeat for 30 seconds.

Weight loss action 2: Cross squat

Exercise parts: legs and buttocks

Specific method: stand, open the left leg to the left, in line with the shoulder Wide, squat; retract the left leg, open the right leg to the right, and do a squat; retract the right leg, step forward with the left leg, do a lunge, bend the left leg at 90 degrees, and bend the right knee, but not Touch the ground; retract your left leg, take a step back with your right leg, and do the same lunge. Repeat this action for 30 seconds.

Weight loss action three: plank support

Exercise area: abdomen

Specific actions: Bend both arms at 90°, support the ground, and the distance between the arms is the same as the shoulder Width or slightly wider than shoulders; legs spread shoulder-width apart, toes on tiptoe; back straight, abdomen tightened, so that hips, waist, and back are flat. Repeat this action for 30 seconds.

Weight loss action four: Multi-directional shoulder raises

Exercise parts: shoulders and arms

Specific actions: Stand with your chest and abdomen raised, both legs Open shoulder-width apart, hold two small dumbbells with both hands closed, and then open your arms to both sides so that your body is in a "big" shape. Keep your arms horizontal and at shoulder height; your arms are forward and parallel to the ground. ; Raise both arms up, elbows can be slightly bent; return both hands to the forward position, and then slowly open back, stretching the shoulders and arms; finally retract the two arms and return to the starting position. Repeat this action for 30 seconds.

Weight loss action five: jumping jacks in place

Exercise parts: all parts of the body

Specific actions: Stand with your chest and abdomen raised, legs together and straight, When jumping, open your legs to both sides. The width of the opening should not be too large. The distance between your feet should be slightly wider than shoulder width. At the same time, open your legs, open your arms, and put your hands together at the top of your head. When jumping, keep your legs together. , put down your hands, return to a standing position, and repeat for 30 seconds. Effective weight loss exercise to slim down the whole body

1. Running to lose weight

Running to lose weight is the most common aerobic exercise weight loss method. This weight loss method is very practical and easy to implement. , but running to lose weight still requires mastering a certain amount of time, skills and running methods. The best time is in the morning. While breathing in the fresh air, jogging can refresh your mind, make you happy, and help improve your metabolism from the very beginning.

2. Cycling to lose weight

Cycling to lose weight is actually a kind of aerobic exercise, so if you want to lose weight through cycling, you must exercise for 40-60 minutes. Less than 40 minutes will not achieve the effect of burning fat, that is, you will not be able to lose weight. But it should not exceed 1 hour, because it will cause harm to the body.

3. Swimming to lose weight

Swimming is an aerobic exercise that consumes a lot of calories. This is because the heat conductivity in water is 28 times that of air. The heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. In addition, swimming allows the body to fully exercise. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.