1. Simple and effective weight loss exercises
One, leg stretching
1, take a standing position, legs together, both hands pick up a dumbbell weighing about 10 pounds.
2, tighten the abdomen, raise the dumbbells above the head, arms behind the head, while the elbows are located next to the ears.
3. Raise the dumbbells up toward the ceiling while extending your right leg to the right.
4. Restore the right leg and do the same with the left.
5. Do 8 reps with each left and right leg.
Two, curved leg stretch
1, feet apart and shoulder-width apart, standing on the elastic band, palms forward, hands holding on to the handle of the elastic band.
2, knees slightly bent, hands straight forward, while the body leaning forward, pay attention to the back flat.
3. Contract your gluteus maximus and tendons, slowly straighten your body upward, bend your arms as you shift your weight upward, and pull the handles to your chest.
4, restore, repeat the action 12 times.
Three, lifting
1, take a standing position, feet open slightly wider than shoulder width, respectively, tilted outward at about 45 degrees, each hand holding a 5 pounds of dumbbells.
2, hands hanging naturally, legs squatting, so that the size of the legs into 90 degrees, the center of gravity to remain in the heels.
3, legs slowly straighten, when the body is upright, elbows up, palms facing up, dumbbells to the chest.
4, restore, repeat the action 12 times.
Four, abdominal muscle contraction
1, take a flat position, hands together. Straighten upward, legs slightly bent.
2, half of the body slowly sit up, put the hands together to the outside of the left thigh.
3, restore the movement, the same action to the right.
4, left and right each repeat the action 20 times.
Fifth, bridge chest press
1, take a flat position, feet feet flat on the ground, knees slightly bent.
2, hands each holding a 10-pound dumbbells, palms outward, lifting the dumbbells to the top of the chest, closing the abdomen, so that the thighs, buttocks, upper body into a straight line.
3. Lift the dumbbells straight up with both hands.
4.Lower the dumbbells down, relaxing your hips with each completion.
5. Repeat the movement 12 times.
2. Weight loss tips
1, add enough sleep
Sleeping this thing is easy enough to stick to it, so make sure you get enough sleep every day. Early to bed and early to rise is good for weight loss. The later you go to bed, the more likely you are to feel hungry, which will make you unconsciously eat excess calories, and your metabolism will slow down during sleep, which is not conducive to consumption, so eat less at night and go to bed earlier.
2, drink tea before and after meals
Drinking tea is conducive to weight loss, it can effectively moisturize the digestive tract and help intestinal peristalsis. All year round, no matter when you lose weight, you need to do a good job of purging movement. The simplest, can start from drinking warm boiled water every morning. However, if you feel that plain water is not effective enough, you can choose to drink herbal weight loss tea. Studies have shown that drinking 3 cups of slimming tea a day allows the body to burn extra calories. You can lose 5 to 10 pounds in January.
3, reduce 100 calories per meal
Intake more calories than you consume, then you are naturally prone to fat, so when you are losing weight, you must make sure that the calorie intake is less than the calories consumed, which is the key to successful weight loss. Every time you eat a meal a little less calories, only eat seven points full, as enjoy the food, there is help to lose weight, why not do it.
4, proper fitness exercise
After a 60-minute fitness session, exercise to lose weight is really very tired, we still have to reduce calorie intake to achieve the goal of slimming. But there's no denying that working out is good for both cardiovascular health and mental health, and it's also the key to maintaining a lean body without rebounding. As a bonus, your muscles will burn a small amount of calories. Aerobic exercise about five times a week keeps the metabolism flowing.