1. slimming aerobics
slimming aerobics 1. arch arm movement
1. preparation posture: kneeling, holding your head up and keeping your back straight.
2. Action: arch your back, lower your head, contract your abdominal muscles, keep your posture for 5 seconds, and then restore. Repeat 8 times, exhale through the mouth when contracting abdominal muscles, and inhale through the nose when restoring.
slimming aerobics ii. lateral bending exercise
1. preparation posture: sit cross-legged and put your hands on the ground beside your body.
2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is lifted, and then it swings to the left, and it bends to the left four times repeatedly, and then it is restored. Do it four times on the right side, and repeat it twice. When bending sideways, the hips will not move, and the exercise should be done slowly and rhythmically.
slimming aerobics iii. rowing
1. preparation posture: sitting posture, knees bent apart, arms raised forward, palms down.
2. Action: stretch your hands forward with the upper body bending forward, stretch your head between your knees, and restore. Do it once every 6 seconds and repeat it for 24 times. Abdomen in when your back is straight, exhale when your upper body bends forward, and inhale when you are straight.
slimming aerobics iv. Leg exercise
Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat for 12 times, and then change your right arm and right leg for 12 times. The key point is to tuck in your abdomen and keep your back straight.
slimming aerobics v. twisting exercise
Sitting posture, arms naturally droop, left leg bent to the right; Bend your right leg and lift it, put your feet outside your left thigh, twist your upper body to the right, put your left hand on your right leg to keep up, put your right hand on the floor behind you, and look at your right shoulder. Hold the posture for 2 seconds, change the direction and do the same action, and repeat it twice each. When you turn, tuck in your abdomen and take a deep breath.
slimming aerobics VI. Abdominal reduction exercise
Lie on your back, with your legs apart, your waist not touching the ground, your arms flat on your side, tighten your abdominal muscles, make your spine touch the ground, keep your posture for 6 seconds, then relax and restore, and repeat for 12 times.
slimming aerobics VII. Stand-up exercise
1. Preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.
2. Action: contract your abdominal muscles and slowly straighten your waist. Do you want to be thin, healthy and beautiful in summer? Add WeChat: kkp481 teaches you to lose weight easily! Until only the shoulders touch the ground, keep your back straight for 4 seconds, then slowly put down your waist and restore it, and repeat it for 12 times.
slimming aerobics VIII. Twist
Lie on your back, bend your right leg, put your right foot on your left thigh, put your arms flat on your side, palm down, and swing your right knee as far as possible to the left, and repeat it for 8 times, and then, put your left foot on your right thigh and swing your left knee as far as possible to the right, and repeat it for 8 times, twice each. When swinging the legs, the shoulders remain motionless and the positions of both hands remain unchanged.
2, slimming moves
Spider-Man style
can exercise all the muscles of the abdomen, but also take care of the muscles of the calf, chest, back, arms and shoulders. Based on the push-up posture, straighten your arms down and keep your arms and shoulders in a straight line; Pull the right leg to the front of the leg, try to shorten the distance between the knee and the elbow, be sure to reach your own maximum, and then change the leg and lift it in the same way.
To perform this movement, you should work in groups of 15 on each side. When exercising, you must feel the flow of blood and the secretion of sweat.
Scissors legs
can exercise abdominal muscles, especially rectus abdominis. First, sit on the floor, with your arms back and elbows parallel to the ground, support your body, lift your legs off the ground at an angle of 45 degrees, and then slowly put them down. In the process of falling, change the position of your legs alternately until you land, and repeat the actions of lifting, falling and crossing, which can be completed as much as possible within 3 seconds.
Superman
mainly exercises the muscles of the back and abdomen, lying face down, hands on the back of the head, legs straight; With the waist as the support, make the force upward, lift the upper body and legs, leave the ground as far as possible, keep it for 5 seconds, and then resume the prone position, and repeat the action ten times until you can't stop.
prone knees
train abdominal muscles, especially abdominal oblique muscles, and also include muscles of thighs, hips, back, chest, arms and shoulders. Start with a prone position, then bend the left calf, lift the knee forward at the same time, approach the right elbow as far as possible, and change the right leg after restoring the initial position, according to the same method. Make 15 on each side as a group.
Two sets of powerful slimming exercises
First, lift elastic belt flat and squat
Step 1: First, spread your legs shoulder-width apart, straighten your back, grab both ends of elastic belt with both hands and lift them over your head.
Step 2: Keep the posture of your arms, bend your legs outward to 9 degrees, and lower your upper body to a semi-squat posture, just like a horse step, and repeat the action for 2 times.
Second, pull elastic belt behind his back and bend his knees to stretch
Step 1: Stand naturally. Hold one end of elastic belt with your left hand, raise your right hand upward, put your left hand close to the back of your ear, and hold the other end of elastic belt with your right hand from behind.
Step 2: Take a step forward with your left leg, bend your legs, and press down in a lunge-like posture until your legs are bent at 9 degrees respectively. When you squat, bend your left elbow and pull down your right hand, and elastic belt will keep stretching. Keep it for five seconds and return to Step 1, and repeat the side change for twenty times.