1, double weight loss exercise
1. Dumbbell side squat lift arm
Small dumbbells are not too heavy. For girls, they can even be replaced by a bottle of mineral water. They can be made anytime and anywhere, and it's okay to watch TV or work. It's too monotonous to exercise alone. Two girls together, chatting and exercising, the time passed by. Today, we're going to teach you some tricks that two people cooperate with, hoping to add some fun to fitness.
Target transformation parts: legs, waist and abdomen core strength and arms.
Training method: separate your legs to twice the shoulder width, hold a small dumbbell and exhale and bend your knees downwards (keep your back upright), then inhale and raise your arms with straight legs. After doing 15 times, alternate the other side for training.
Training effect: improve the core strength of waist and abdomen, and modify the lines of legs and arms. It is an effective comprehensive training method for the whole body.
2. Stretch rope double rowing in standing position
Target transformation site: upper back
Training method: Hold the elastic rope, bend your legs slightly and lean back 30, spread your shoulders and clamp your elbows, and exhale to pull your arms back. Slowly restore and continue the next action. Training effect: help tighten back fat and improve back tightness.
Training effect: effective hip lifting, especially hip line is more obvious.
3. Three-head bending of elastic rope
A person with a Pilates fitness belt can actually evolve a lot of movements, which is convenient for face-to-face communication. In fact, you don't have to sit down to chat, right?
Target transformation site: the back of the arm
Training method: the training method is to separate the legs from the front and back, step back on the elastic rope, hold the other side of the elastic rope with your hands, put your arms close to your ears, inhale when you fall back, and exhale with your arms straight. Training effect: effectively tighten the inner fat of the arm, and say goodbye to butterfly sleeve.
Training effect: interesting training, while improving the body's dynamic balance ability.
4. Rotating transfer of medicine ball
Ball is the most common equipment, of course, it has weight, and the right size is the best. In fact, the standard is not the most important. As long as you have a ball and do the basic movements, the effect will gradually appear.
Target transformation site: side waist
Training method: Two people stand with legs back to back, rotate their bodies with medicine balls in their hands, and pass the balls to their companions. After receiving the balls, the companions turn around and return them in the other direction to form a circular exercise.
Training effect: It can effectively improve the side waist curve and train the "S" shape.
5. Being happy without gadgets
With the help of friends, your movements will be more in place, and many postures that were originally difficult to complete can also be done. This is one of the greatest benefits. In addition to fitness, it can also strengthen cooperation.
Target exercise area: body balance ability
Training method: two people standing on one leg shake hands face to face, and by pushing and pulling each other, they destroy each other's body balance while maintaining their own body stability.
Target transformation site: buttocks
Training method: after standing on one foot with hands and legs, keep your back upright, squat down with your hips up, and the knee joint of the squat leg should not exceed your toes. This pair of weight-loss exercises can be done at home, and the movements are simple and easy to learn. However, it is necessary to remind everyone that when doing this aerobic weight-loss exercise, pay attention to wearing loose and comfortable clothes, which will help the stretching of the movements and make you sleep more steadily and sweetly.
2, the most effective way to lose weight around the waist
First, abdominal breathing reduces the stomach
Now that you consciously feel your breathing, do you feel that your breathing is very light? If you hadn't just been reminded, you wouldn't have paid attention to your breathing at all. In fact, the way of breathing in our daily life only provides basic oxygen for the body and helps to discharge waste gas, which does not have the effect of losing weight. If we can consciously try another way of breathing at ordinary times, we can use breathing to reduce our stomachs! Yes, this kind of breathing is abdominal breathing. During abdominal breathing, the abdomen is exercised to a greater extent, as follows.
First, lie flat on the ground, bend your knees so that the angle between the big leg and the small leg is about 45 degrees, then put one of your hands on your stomach and the other hand on your lower back. Then inhale through the nose, keep it for 3 seconds, then open your mouth and exhale through your mouth for 6 seconds. In the process of exhaling, the hand placed on the stomach should be pressed down slightly until the hand placed on the back feels the back pressed down. Finally, exhale through your nose, and at the same time, put your hands on your stomach and massage from the outside to the inside. This is repeated about 5 times. Abdominal breathing can provide sufficient oxygen for blood and promote blood circulation, and massage can also promote the intestines and stomach and promote the discharge of intestinal waste.
Second, rubbing the abdomen
Abdominal rubbing is very similar to massage. In fact, abdominal rubbing can be said to be an upgraded version of abdominal massage. Compared with general abdominal massage, it is more targeted and requires the cooperation of other parts of the body. The specific method is: First, stand still, don't separate your legs, but put them together and relax your body. Then reach out your hands, open the palm of your left hand and put it on the back of your right hand, and then keep your hands in this position below your chest. Next, it is a specific abdominal rubbing movement. Both hands start from the position just now, push clockwise in the direction of abdomen, stay at the abdomen and waist for 3 minutes and concentrate on rubbing and pushing.
This set of movements is a wide range of abdominal massage, which can massage the lymph of the waist and abdomen during the practice, promote the work of the lymphatic system, promote gastrointestinal peristalsis and accelerate blood circulation, so that the waste accumulated in the abdomen can be discharged smoothly, thus playing the role of slimming the abdomen. Pay attention to grasp the speed and rhythm of hand movement when rubbing and pressing the abdomen. It doesn't need to be too fast. Too fast will increase the intensity, while too much force will affect the operation of internal organs. I suggest you practice once every morning and evening.
Third, the action of beating the abdomen
After introducing the simple abdominal breathing and abdominal rubbing, we should introduce the flapping action, which is mainly aimed at the biggest enemy of abdominal obesity-excess fat. The specific methods are as follows: first, stand upright in situ, slowly adjust your breathing, and keep natural breathing to relax your body. Then put your fingers together and bend the back of your hand slightly. Then beat the abdomen with this hand posture, and you can hear a low "bang, bang" sound when you beat it, and there is no pain, so beat it continuously for 5~ 10 minutes, and then relax and rest.
In the process of practicing movements, abdominal muscles are effectively exercised because of constant beating, which can also promote blood circulation in the abdomen and promote abdominal fat, so that fat can be decomposed and consumed more easily and prevent fat accumulation. It should be noted that slapping does not need too much force. Flapping with the empty palm is to prevent the abdominal muscles from being damaged by too much force. In addition, slapping should also master the rhythm. This set of movements can be performed not only during the rest time, but also when you are walking normally, which can accelerate the thin belly.