The correct way to exercise and lose weight at home

The correct way to exercise and lose weight at home. Exercise not only allows us to reduce fat and maintain body shape, but also enhances muscle endurance and makes our body stronger. Healthy and full of vitality, so do you know how to exercise and lose weight at home? Let’s take a look at the correct way to exercise and lose weight at home. How to exercise to lose weight at home 1

Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, stretch your legs forward and close together, with the heels 13 cm apart and the soles of the feet on top Stay on the wall, stretch your hands forward, and try to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set of moves works on the flexibility of the spine, hips and legs. Helps avoid lower back and leg injuries.

Curl up and sit up

Cross your arms and hug your chest tightly, bend your legs, put your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom edge of the furniture, and your upper body toward Then lie down; when you get up, lean your trunk and head forward and try to touch the furniture with your toes hooked. Repeat as hard as you can without stopping for 1 minute. This action can strengthen the abdominal muscles, avoid pain at the lower end of the spine and maintain good posture.

3-minute step jump

Place a small bench or a bundle of newspapers on the floor, about 30 cm high. First step on the bench with your right foot and the ground with your left foot. Then change the position of both feet at the same time - the left foot is on the stool and the right foot is on the ground. Repeat this alternately, doing 24 times per minute. This method can train the heart's response to sustained activities and reduce the risk of heart damage.

Push-ups

This action is different for men and women. Women and children under 10 years old should put their knees on the ground, raise their calves, keep their heads straight from their knees, keep their palms flat, and point their fingers forward. , support the ground under your shoulders, with your palms as wide as your shoulders. Then touch the ground with your chest, and then lift it up with your arms until your arms are straight. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, and is helpful to maintain good posture and avoid holding the chest and hunching. How to exercise and lose weight at home 2

Bedroom for weight loss

1. Lie on your back and raise your buttocks

Lie on your back on the floor near the bed, with your feet on the edge of the bed , legs bent, arms close to the body.

Use your heels to support and lift your buttocks as high as possible. Pause for a moment and then put them down again. Repeat the action.

Tips: In order to increase the difficulty, you can lift one foot and do the hip lifting movement. Repeat it a few times and then switch to the other foot.

2. Golden Rooster Independence

Stand with your back close to the edge of the bed, cross your arms in front of your chest, and gently lift one foot.

Keep standing on one leg without letting go of your arms.

Do a squat while facing the bed, repeat squatting ten times, and then repeat the above action with the other leg.

Bathrooms in weight loss facilities

1. High push-ups

Adopt the push-up position, with your hands on the edge of the bathtub or sink (the higher the position, the less effort you will have) ).

Continue to perform push-ups to ensure that your hips and body are always in a straight line.

Tips: The lower the hands are placed, the more difficult it will be.

2. Arm-expanding push-ups

Adopt a push-up position, with your knees on the ground or in the air, and a folded towel placed under your right hand.

When the body is lowered, the right arm is extended forward. When the body is raised, the right arm is retracted. Do 5 push-ups, then repeat with the other hand.

The kitchen of the weight loss place

1. Knee-raising exercise

Lean forward, support your hands on the operating table, and spread your arms shoulder-width apart. Stand with your feet hip-width apart.

Quickly lift your left knee and move it toward your left elbow, while rotating your right hip. Repeat 30 times, then switch to the other leg.

Tips: When you become more proficient in the movement, place your hands in a lower position.

2. Squatting shoulder press

Place a large plastic bottle of water or a pumpkin in front of your chest with your elbows bent.

Squat down and maintain this position without letting your heels lift off the ground.

Stand up, and at the same time, hold the weight with both arms and lift it up above your head, and repeat the action.

Restaurants for weight loss

1. Windmill action

Stand with your feet hip-width apart, raise your right arm and point to the left.

Look at the raised right hand, straighten your legs, slowly turn your hips to the right and rear, and at the same time move your left hand down along the left leg. Repeat the action 10 times, then switch to the other side and do 10 times.

2. Side-lying exercise with supported arms

Lie on the right side of the body, with your elbows on the ground, place your left foot on the chair, and lift your right foot.

Slowly lift your buttocks off the ground, maintain this position for 10 seconds, then lower it for a few seconds and then lift it up again, repeat 10 times.

Living room for weight loss

1. Scapular exercises

Adjust your posture and lean your shoulders and neck securely on the armrests of the sofa, bend your legs, and lift your feet Stay on the ground.

With your arms straight, lift a cushion from near your groin to above your head. Then put the cushion down and keep your arms straight.

2. Sinking exercise

Sit on the edge of the sofa and support your body with your hands. Keep your legs together and straight, with your heels on the ground.

Slowly bend your arms and sink your body until your buttocks almost touch the ground. Keep your legs together and straight throughout, then straighten your arms to return to the starting position.