Method steps: 0 1 naturally open your feet and squat down in a standing position, hold the water bottle with both hands and hang it on your sides, then lift your arm up to your side until it is completely straight, and stay at the shoulder height and the highest point for 3-5 seconds.
Open your feet, bend forward 90 degrees, hold the water bottle with both hands and go straight down your shoulders. Then lift the dumbbell horizontally from the front until it is parallel to the ground, stand still for 3-5 seconds, and then restore it.
Open your feet naturally and squat down in a standing position. Hold the water bottle behind your hands and put it at your sides. Then lift the barbell as far back as possible, rest for 3-5 seconds and then restore it.
Legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight.
Hold still for 3-5 seconds, then slowly lower the straight arm to recover. Sit on a stool, with your calves perpendicular to the ground, your feet hooked on the water bottle, and your calves and thighs at a 90-degree angle.
Then straighten your knees and straighten your calves. Stop for 3-5 seconds, and then resume.
Lie on the ground or on the mat, hold the water bottle with your ankle, then try your best to lift your calf back to the highest point, and rest for 3- 2 seconds before recovering. Pay attention to keep your legs together and keep upright at all times.
Lie flat on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.
In the posture of keeping the calf down, try to curl the upper body forward and raise it as much as possible.
10 fat burning action, simple and rude, just choose a few to do.
The main action is completed. Action 1: Lift your leg for 40 seconds, straighten your back, look forward, and quickly lift your leg and land on the forefoot alternately to keep your body stable. With the rhythm of leg lifting, swing your arms vigorously and keep the fastest speed. Action 2: Jump up and down +X for 20 times, and try to relax your legs. Put your arms up and down twice at the same time, then jump separately and open your arms. Make your body X-shaped, jump to the ground as high as possible, and then open and close. Action 3: lunge your knees 15 times, stand on the other side, and retreat with one leg. In lunges and lunges, your upper body and hind legs stand in a straight line, while raising your knees and keeping your arms as steady as possible. When lunging naturally, the pelvis should not lean to one side, and the pelvis and upper body should always face forward. Action 4: Squat with bare hands and stand for 20 times. Heel should be shoulder width, knees should be in the same direction as toes, so don't buckle it. Your arms will naturally droop and squat naturally and smoothly, and your hips will move backwards. When you reach the lowest point, your thighs will be approximately parallel to the ground. Put your arms on your chest, get up and restore, and keep your back straight. Action 5: Crawl in the same place for 20 times, with both hands and legs shoulder-width, legs straight (if the flexibility is not enough, don't use force, knees slightly bent) and bend down until the palms touch the ground, and hands move forward in turn.
What are the fastest sports to burn fat?
Jogging and burning fat is healthy, scientific and effective. Eight effects of jogging
1, exercise respiratory function, is a solid foundation for doing other sports.
2, strengthen the heart function, is of great benefit to the cardiovascular system, and can mobilize 60%~70% of the body's muscle movement.
3. Improve venous blood circulation.
4. Burn fat and control your weight. After running for about 40 minutes, the fat stored in the body began to consume, and then it consumed 400~800 calories per hour.
5. Jogging shapes your perfect S-shaped curve and improves leg and hip muscles.
6, improve sleep, sleep more soundly after jogging.
7. Relax and enjoy the spirit. Even breathing can fight nervousness. If you persist in jogging for a long time, it will promote the brain to secrete a substance similar to morphine, which will make you excited and happy.
8, good physical fitness, not easy to get sick.
What kind of action can burn fat quickly?
First, the steps of lifting your feet and abdomen: sitting in a chair, holding your head up and chest out, your back straight, and holding the chair with both hands to support your body; Slowly lift your right knee, keep it at the foot of 15cm off the ground for 5 seconds, and then slowly put down your foot; Repeat your legs alternately for 5 times.
This simple little gesture consumes body energy by exercising your feet, so as to reduce fat and thin abdomen, and at the same time reduce calf fat. Second, supine leg lifting steps: supine, hands under the hips, legs straight and vertical to the ground, waist and abdomen remain stable; Slowly put down your legs at an angle of 45 to the ground, and then slowly lift them once; Note that a group of 10 to 15 times.
In addition, the waist remains motionless throughout the exercise. This action doesn't need much exercise, even if you are tired after work.
Stretching muscles and exercising like this from time to time can not only make legs more slender and beautiful, but also tighten abdominal fat. Third, the steps of twisting legs: lie on your back, open your arms and put your hands behind your head; Bend your legs 90 degrees, with your thighs perpendicular to the ground, and twist your legs to the left to the maximum, and then twist them to the right once; Note, remember that time 12 to 15 is a group.
In addition, try to keep your knees clamped and your legs at right angles. Exhale when the legs are raised and inhale when they are lowered.
This action also affects the waist twist by moving the legs, making the fat in the waist and abdomen more compact, and people can directly reduce fat while consuming energy. Fourth, lunge stretching steps: stand with your feet open and hip width; Bend your knees slightly and put your arms at your sides.
Lunge your left leg, bend your knees 90 degrees, and extend your arms to the ground; Suddenly withdraw your left leg and return to your original position. Raise your arms directly above your head; Do it eight times, change legs, repeat.
This action is multifaceted, which can effectively exercise the shoulders, abdominal muscles, buttocks and quadriceps femoris at the same time, especially inhibiting the production of waist fat. Fifth, the bath towel abdomen steps: spread a large bath towel on the bed and lie on your back; Grab the feet of the bath towel with both hands and cover your head; Bend your knees and land on your feet; Inhale, tuck in, and hold your head high until your shoulders are off the ground.
Keep this posture, while inhaling, slowly push one leg straight and keep the heel off the ground; Exhale, take your leg back to the knee flexion position, and then change the other leg. It should be noted that the order of breathing must be correct. If you can insist on doing 5 groups every day, you can see the changes in your waist after two weeks.
Six, the prisoner squat steps: two feet about shoulder width, hands on the back of the head (just like prisoners), hold your head high, elbows outward, squat down, squat down in a * * * way, parallel to the ground (as if sitting in a chair), keep your back naturally straight, your knees must not exceed your toes, and the whole body weight is evenly borne by the roots and soles of your feet, and return to the preparation posture. .