1) easy to lose weight five indoor fitness methods
1. Jump rhythmic gymnastics
Find a rhythmic gymnastics video to follow the jump: not only can target a certain part of the body for exercise, but also can also return your perfect curves, easy to do and no venue restrictions. In addition, you can also add a little more active atmosphere to your home in the rainy and hazy weather, so that you can be more energetic every day!
2. Dumbbells
Buy an appropriate amount of weight dumbbells home. Dumbbells can play a thin arm effect, it should be noted that the choice of dumbbells, to choose the right weight for their own, too light no effect, too heavy not only can not lose weight but also long muscle. Choose the kind of curved arm lift, can feel hard, but not laborious most suitable.
3. Walking
Take a big step forward with your left foot, then slowly lower your right knee until it almost touches the ground. Note that your left knee should be at 90°, pressing your body weight toward your left foot. Then stand up and lean your right foot toward your left foot, step your right foot forward and repeat the previous movements for 8 repetitions on each foot. If it's a little difficult at first, do the jerks in place, 8 times on each side of the body, then repeat on the other side of the body.
4. Curl up
Arms crossed and hugged tightly in front of the chest, legs bent, heels from the buttocks 30-50 centimeters, the palms of the feet flat, the toes hooked to the bottom edge of the furniture, the upper body lying backward; get up the torso and the head leaning forward, as far as possible, touching the toes hooked to the furniture. 1 minute uninterruptedly repeat as far as possible. This action can strengthen the abdominal muscles, to avoid pain in the lower spine and maintain good posture.
5. 3-minute step jump
Put a small bench or a bundle of newspapers on the floor, the height of about 30 centimeters, the first will be the right foot on the bench, the left foot on the ground, and then the feet at the same time to exchange the position of the left foot on the bench, the right foot on the ground, and so on alternately, every minute to do 24 times. This method exercises the heart's response to persistent types of activity and reduces the risk of heart damage.
2) Combat Exercise: The Aesthetics of Violence
Throwing punches, kicking kicks, swinging fists, shouting - it's not a competition, it's a diet. A kind of fitness movement originated from Taekwondo and boxing, since entering the major gyms, has become a favored fitness movement. There is no shortage of slender women. Many recently hooked on the combat gymnastics enthusiasts, this seemingly violent fitness movement, the effect is also very "violent", especially the weight loss effect is quite obvious.
Aerobic combat gymnastics, the English name kickboxing, was first created by a black combat world champion, the last one or two years in the domestic development. Its specific form is a mixture of boxing, karate, kickboxing, kung fu, and even some dance moves, i.e., some basic boxing and kickboxing boxing and kickboxing exercises in intense music. Fitness in the process of punching and kicking, with the music swinging both fists, the action is strong and powerful, so that the fitness to let off steam, sweat, and unknowingly lose excess fat throughout the body.
For modern people, aerobics is a kind of fun and does not hurt anyone's venting method. Because the fitness person is not fighting with others, and do not need any equipment, but the use of the body facing the mirror to the air swing. Aerobics is not only a high volume workout that helps the gym-goer burn calories and promote cardiovascular health, but also relieves physical and mental stress, which is perfect for the modern man. Aerobics combines the basic movements of boxing and martial arts, and emphasizes that exercisers must follow the example of boxers by maintaining flexible lower body movement and swinging their fists left and right, which is quite a large amount of exercise.
A person who has practiced aerobic combat exercises told reporters that as long as they dance for 15 to 20 minutes, they can make people tired and sweaty. Aerobic combat gymnastics not only burn calories to help lose weight, but also exercise all parts of the body to achieve the effect of bodybuilding and fitness. Just 1 hour to make a lot of constant repetition of boxing, kicking and other rapid movements, but does not require the whole body movement coordination, easier than rhythmic gymnastics, so more and more people are falling in love with it. Aerobic combat gymnastics due to the instant explosive force, limb stretching, the amount of exercise than the traditional aerobics, suitable for fat accumulation of excessive young people, known as the effect of full " slimming " movement.
It is worth mentioning that almost all the movements in aerobic combat gymnastics require the waist and abdomen to maintain balance and concurrent force, so a session down on the waist and abdomen of the exercise more than any other fitness modality. Therefore, it is very suitable for long time sedentary, resulting in fat accumulation in the waist and abdomen of modern people. The instructor said that aerobic combat exercises require a perfect combination of speed and strength when stretching the fists and feet. Therefore, a complete aerobic combat gymnastics will consume a lot of calories, a person weighing 60 kilograms, do an hour of aerobic combat gymnastics can consume 600 calories, is twice the aerobics. Aerobic Combat Gymnastics enables the bodybuilder to reduce fat in the side waist, abdomen, thighs, arms, shoulders and back to achieve the purpose of slimming.
Because of the aerobic combat gymnastics movements are varied, including straight punch, hook, swinging punch, front kick, side kick, side stomp and other combat movements, and in doing each action requires rapid, explosive force. Therefore, fitness practitioners in the exercise of every muscle of the body at the same time, the body's elasticity, flexibility and reaction speed will also be unprecedented. In addition, aerobic combat sports in the fist, requiring abdominal muscle contraction, yell, not only can exercise to the usual not easy to use the waist and abdominal muscles, punching, yelling are a good way to relieve emotions, through this method of catharsis, reduce stress, imagine an imaginary enemy in front of you, punching, kicking, venting dissatisfaction in the heart, one hour later, the mood will be a lot easier, many people who have skipped
Plus the hard work of perseverance on the line, pay attention to: a do not exercise too much, muscle training too much impact on the beautiful.
bNo matter what exercise you do, remember to pay attention to the coordination of the body.
c Sweating doesn't help you lose weight, it only makes you dehydrated as soon as possible, so don't desperately seek to sweat profusely, that's not cool at all! @~@
OK! All summarized by my own hand typing, please give me points if you can! Thanks