Basic movements of weight-loss exercises 1, clavicle and neck curve
Spread your feet shoulder-width apart, face forward and put your hands on your waist.
Send out? One? Open your lips, look up slowly (stand still for five seconds), lower your head again and face forward.
The right ear seems to touch the right shoulder, slowly tilt the head (stand still for five seconds), and the left side is repeated in the same way (ten times for one round).
2, back, arm slimming
Spread your feet shoulder-width apart and keep your body straight.
Put your hands back to your hips and cross your hands. Lift your crossed hands up and push them out of your chest (stand still for five seconds). At this time, try to squeeze your back backwards (ten times for one round).
3, shoulder lines and collarbone, the inside of the arm, abdomen
Spread your feet shoulder-width apart and keep your body straight.
Look forward, raise your hands, straighten your fingers forward, and straighten your straightened hands hard, so that the muscles inside your arms feel stretched (stand still for five seconds).
When your hands are extended to both sides, you will push your chest outward by reflex action (twenty times for one round). At this time, be careful not to put your open hands behind your back.
4, the inside and outside of the arm
Spread your feet shoulder-width apart and keep your body straight.
Bend your right hand to your head, put your elbow on your right ear, and now raise your left hand until you grasp your right elbow. Push your right elbow to the left with your left hand (stand still for five seconds), and repeat it in the same way on the other side (five times for each round).
5. Waist
Spread your feet shoulder-width apart and keep your body straight.
Turn your right hand back to your left hip, wrap your left hand around your right abdomen from the front, and slowly turn your body to your right waist until you feel sore. At this time, keep your eyes on your hip (stand still for five seconds) and repeat the same method on the other side (ten times for one round each).
6. Upper buttock, inner thigh, waist, ankle and calf
Stand on the right where there are walls, tables and chairs, etc., and stand straight and face forward.
Gently support the wall with your right hand, naturally lower your left hand, and raise your left foot to waist height. At this time, stand on tiptoe with your right foot, then lower your left foot, and at the same time, your right foot will return to its normal standing posture (ten times for one round), and the other side will turn around and switch back to the left hand to support the wall, and repeat in the same way.
4 strokes home weight-loss exercises 1, pillow-twisting weight-loss exercises
With props: a hard thick pillow.
Lie flat on a carpet or a thin cushion, put the thick pillow under your knees, then fold in your calf and pick up the pillow, and then raise your legs. Next, clamp the pillow and turn it to the left and right respectively. When turning, use the strength of the side waist to drive the legs and the pillow to rotate. Be careful not to let the pillow touch the ground. Turn left and right continuously 15 times as a group, and do it repeatedly for three groups, which can effectively burn the fat on both sides of the waist and the inner thigh.
2, pillow leg exercises to lose weight
With props: a soft thin pillow.
When watching TV, keep your thighs and calves seated at 90 degrees, put the thinnest pillow in your home in the middle of your calves, then slowly raise your calves and lift them to the highest position and keep still. Pay attention to straightening your knees and clamping your calves to prevent the pillows from falling, so that you can effectively burn calf fat if you stay as long as possible. This is the unique skill of Japanese otaku to decorate leg lines.
3, sofa fat burning exercise to lose weight
With the help of object: sofa
Sit on the sofa in the most relaxed posture, lift your legs and do pedaling for as long as possible, and pay attention to using thigh muscles to drive calf movement. You can also use the flat side of the sofa to burn fat, just sit sideways on the armrest of the sofa, keep it straight above the waist, bend your knees and press the sole of your left foot against the side of the sofa, and then swing your right leg up and down greatly 1 minute. Alternate your legs and do it 20 times each.
4. Stretch against the wall to lose weight
With objects: walls
Stand up straight with your back against the wall, with your arms drooping naturally, and then stick your back, shoulder blades, buttocks and calf against the wall. The key to maintaining this correct posture is to tuck in your abdomen, which can naturally stretch your back muscles at the same time. In addition, you can sit up straight with your back against the wall, straighten your legs, and then make the back of your head, back, shoulder blades and buttocks stick to the wall, so that you can naturally straighten your chest and feel the stretching feeling of erector spinae on your back.
Benefits of slimming exercises 0 1 physical beauty
The exercise value of calisthenics is first of all the form, which is divided into posture and body shape. Posture is our usual behavior. And body shape is the external shape of our body. Nowadays, people like perfect body shape, and moderate aerobics can change our body shape very well.
02 healthy mei
Aerobics has physiological value and is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control of exercise. Therefore, in addition to normal and healthy people, it is also an ideal means of medical care for some patients, the disabled and the elderly.
Relax and relieve stress.
With the development of the times and the progress of society, while people enjoy the comfortable life and various conveniences brought by science and technology, they are also subjected to mental pressure from all sides. Aerobics has a good effect on relieving stress and has many benefits to the body, especially physical and mental health!
04 improve the body's regulatory function.
It increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness. Continuously make your heart beat faster, that is, increase your heart rate and exercise your heart, which is why aerobics is called cardiovascular exercise in the United States. In addition, aerobics is also one of the important means to consume energy and excess fat in the body.
Memory and intelligence
Regular calisthenics is beneficial to sense-sensitive pregnancy such as sight and hearing, improving the comprehensive analysis ability of the nervous system, accelerating the conduction speed of nerve fibers, increasing the flexibility, and improving the memory information of the human brain.
Guess you are interested in:
1. Ten-minute weight-loss exercise
2. Basic movements of aerobics beginners
3. How to do slimming exercises?
4. How to do postpartum slimming gymnastics?
5. Classification of basic movements of aerobics.
6. Basic movements of aerobics