What are the common body slimming exercises?
the first group
1, slowly lower your legs, bend your knees and hook your toes to your legs.
2. Slowly stretch your legs and extend your toes.
3. Bend your knees again and hook your toes to your legs.
4, make the knee close to the head, thigh and touch the ground at an angle of 135 degrees, calf and touch the foot parallel and instep straight.
the second group
1, keep the last action in the previous step, grab the instep with your left hand and pull it to the head side.
2. Look up, lie flat, and pull the left leg knee to the outside of the right leg with your right hand.
3. Hook the tip of the right foot with the left hand, and hook the right leg inward toward the head.
4. Elbow the right hand to the ground, hold the hook in the right leg and calf with the left hand, bend the knee in the left leg and stick the whole leg to the ground as much as possible.
Third groups
1, straighten your right arm face down, grab your right foot with your left hand to the back, hook your right leg back, and bend your left leg.
2, change hands, the left arm is straight, and the right hand grabs the right foot.
3. Put your right leg flat and put your arms on your chin.
4. Support the floor with both hands, keep your body straight and stretch back as far as possible.
5. Turn your head and keep your eyes level.
6. Keep your legs straight back, stand up with your hands on the ground, and lean back as far as possible.
7, abdomen, hips push back, sitting on the heel. Legs straight, face down and bend forward to the ground.
Fourth groups
1, get up, tuck in the abdomen and put your left hand on the ground, and extend your right hand to the left with your body.
2. Turn the upper body to one side and change hands to support the ground.
Fifth groups
1, point your toes, push your hips up, and look at your navel.
2. Step forward with your left foot in a big lunge to stretch the inner thigh muscles.
3, the right leg knees touch the ground, the instep sticks to the ground, stretching the muscles in the front of the hip.
4. Push the pelvis down as far as possible, and put your hands on your knees to straighten your upper body.
5. Put your left hand on the inside of your left ankle. Raise your right hand and look at your fingertips.
6. Hold the ground with your right hand, and stretch your left knee with your left hand.
7, back to the front, open your feet sideways, hook your toes, and try to press your hips down.
8. Change sides and do it again.
What should I pay attention to in slimming exercises?
1, time control should be paid attention to in jumping exercises.
It's not that the longer you dance, the better. Especially the friends who have just started aerobics, they should choose the right time according to their actual physical condition. Generally, the best time to do aerobics is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to achieve the effect of losing weight.
2, aerobics should pay attention to choose the way that suits you.
Some aerobics exercise a lot, which is more suitable for people who have been exercising for a long time. The pursuit of goals is different, and the choice of types of aerobics should be different. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. In general, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are also women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and aerobics with light equipment or special equipment, such as bodybuilding ball exercises; According to the local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these aerobics should be based on everyone's situation and their practice purpose.
3, aerobics should pay attention to the collocation of clothes.
Wear light clothes, and pay attention to protect the clothes. Aerobics should choose elastic sportswear, so that the movements are not bound as well. Cotton clothing has strong sweat absorption and is suitable for sports. Some people like to wear plastic tights to exercise in order to lose weight. In fact, it is very limited to help them lose weight. Plastic tights can make people sweat a lot during exercise, but the weight they lose is easy to rebound. Therefore, it is very important to wear suitable clothes to do aerobics.
4, aerobics should pay attention to the regulation of breathing.
Aerobics can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, we must follow the guidance of the coach and adjust our breathing to continue aerobics. This is a key to aerobics.
5, beginners can slow down the pace of exercise.
Put full exercise rhythm to reduce exercise intensity, and gradually speed up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/min when they are quiet, the heart rate will exceed 100 beats/min when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore,120 ~150 times/min is indeed a medium-low strength. Exercise at this intensity can be carried out for a long time without feeling very laborious.
6, appropriate water supplement
Aerobics is a big exercise to lose weight. Adjusting the breathing frequency can avoid the occurrence of breathlessness. When doing every movement, you must be careful and focused, try to make the posture perfect, and be familiar with every movement in constant practice. In addition, there will be a lot of perspiration in the process of aerobics, so it is easy to cause water shortage in the body. Preparing a bottle of mineral water and replenishing water for the body in time can also avoid slowing metabolism. Before finishing the exercise, you should slow down and let your body gradually return to a stable state.
7. Choose the right music rhythm
There are many kinds of aerobics, and we can not only lose weight through it, but also have great fun. Generally, what we are exposed to are: aerobics, step aerobics, boxing, jazz and yoga, etc. And we can choose according to our own preferences. Aerobics to lose weight is accompanied by a regular and continuous rhythm. Beginners should choose music with a moderate sense of rhythm, because it is easier to enhance the coordination of the body and get a feeling of satisfaction and pleasure.