Do these exercises to help you quickly lose weight

Warming up, we still have some things to pay attention to, exercise is conducive to enhancing the body's immunity, moderate exercise in order to be full of enthusiasm for life, understand that to do these exercises to help you quickly lose weight

Do these exercises to help you quickly lose weight, quickly move it!

Sit-ups

Why sit-ups can play the effect of weight loss? Because the sit-ups are targeted, can fully exercise the abdominal fat, so that the abdominal flabby flab become firm, but the action must be standard Oh, and the exercise should be moderate, otherwise the next day the stomach may be sour to get up Oh.

The correct practice of sit-ups: lie on your back on the mat, legs bent at the knee into 90 degrees or so, the palms of your feet flat on the ground. Hands can be placed behind the head, can also be placed on both sides of the body (the position of the hand closer to the head, the need for stronger abdominal muscles, do the action will be more strenuous, beginners can be to enhance the abdominal muscles and then cross the hands behind the head). Use the power of the abdominal muscles to slowly pull the body upward, up exhale, when the body rises to about 10-20 centimeters thick from the ground, tighten the abdominal muscles for a short pause, and then slowly drop the body back to the original position.

Belly Dance

Belly Dance, in addition to being a dance art form, is often promoted as a fitness exercise. Belly dance can increase the strength of the abdominal muscles and body flexibility, but also able to burn a lot of excess fat, a period of 60 minutes of belly dance, able to burn 330 calories, for the reduction of the stomach and repair waist is very helpful.

This action is super effective in reducing the stomach. Specific methods of operation: hands up or on the side of the waist, and then keep the rest of the body does not know how to move, the use of waist and abdominal muscle power to drive the hips in the air to draw the word "8". You can do this at home while watching TV, the speed does not have to be very fast, but remember to be in place, draw a complete "8" word.

Hula Hoop

Hula Hoop can reduce the stomach, because in the process of turning the hula hoop to fully utilize the power of the waist and abdomen, to reduce the stomach at the same time can also shape the waist line Oh, but to choose the weight of the hula hoop, too heavy, if it will be on the body caused by the load, too light, if you shake up a lot of effort Oh.

Aerial foot cycling

Aerial foot cycling is able to reduce the stomach, because the legs in the action, the use of the power of the waist and abdomen, the more the action in place, the exercise of the waist and abdomen is more powerful. But also pay attention to the movement is not too much, and the best before going to bed in this action Oh, the effect will be better.

Aerial bicycle exercise practice: lie on your back on the bed or mat, then legs up, keep your upper body on the ground, then feet bent at the knee, alternately simulate the action of the bicycle, each time about 30-50 times. If you are just starting to try, you can put a pillow under your buttocks for support. When you do the action, pay attention to the back of the foot is best taut, the action is not too fast, slowly put the action to the position, feel the abdominal and leg muscle changes.

Horizontal Abdominal Exercise

This set of horizontal abdominal exercise can play a role in reducing the role of the stomach, because it is the same for the abdominal and lumbar movement, first of all, to reduce the upper abdominal fat and then is the lower abdominal, and then exercise the waist line, it is worth a try oh.

Umbilical cord exercises: lying on the bed or the floor, the lower half of the body to remain immobile, and then sit-ups, which can make the stomach protruding part of the tightening and flattening.

Palm Press

Palm Press is the Push

up we often see foreign fitness trainers often say, don't laugh at the name of the old-fashioned, it is effective in exercising the chest, arms and back. There is no need to limit each time to do a few, to do can no longer do so, is to reach the limit of the body, enough. Putting your feet on the bed and pressing your hands on the floor is a downward palm press, increasing the difficulty of the palm press and challenging your chest and arm muscles.

Bedside Lift

Place your hands on the edge of the bed, straighten your feet forward, and slowly lower your body. You can increase the difficulty of the exercise by placing your feet on another chair.

Bend your knees and step back

With your feet close together, step back with your left foot until your right knee is bent at 90 degrees and your knee almost touches the floor. Repeat with the right foot.

Increase the difficulty: take 2 seconds to lower your leg and hold the pose for 2 seconds while your knee almost touches the ground.

Squat against the wall

Back against the wall, legs open to shoulder distance, about 2 feet away from the wall, bend your knees to let your back slide down a little, hold for 10 seconds, and then bend your knees until your back rests on the wall in 5 positions, hold each position for 10 seconds. Intermediate difficulty: Hold each position for 15 to 20 seconds. Advanced difficulty: Hold each position for 30 seconds or weight on your legs.

Editor's note: people want a strong and healthy body to participate in physical exercise, physical fitness to maintain good health, improve the resistance of the method. So, how much do you know about fitness? How to make a fitness program?

Physical fitness Keep in mind that the movement of the four precepts

A ring of moral integrity

A holiday, immediately set on the fitness and leisure clothing, as if not to the body set on a set of inside and outside of the thief thief, a set of clean fitness and leisure pants, socks, shoes, I'm sorry to fitness and leisure! The first thing you need to do is to get your hands on a new pair of shoes.

The second ring can't feel the north

The double holiday is not yet arrived, the whole body cells will enter the state of full mobilization, a moment on the computer chat room about the netizens, a moment to open the cell phone to send a text message, a moment to grab the phone everywhere to send a warm invitation. But where to fitness, and rest what leisure to go? The first thing you need to do is to get your hands dirty.

Three quit the whim

This type of fitness and leisure people and "can not feel the north" of the person's fault is just the opposite of the former is too well prepared to lose the fitness and leisure itself, the latter is because it is too not to take the fitness and leisure as a matter of fact. The sun is almost noon on a double day off, and you're still stretched out in bed.

The fourth ring uproar to follow the wind

To the bungee chic finished, popular self-help fitness and leisure of the wind has passed, lying in the pottery bar to find inspiration for the pottery of the fashion is no longer fashionable

Slim waist is a lot of women in the present day to do the thing, the success of slimming the waist with or without the main point of view what it is? I think, can not thin waist success mainly depends on whether you can adhere to, and thin waist method is scientific?

How to thin waist fastest and most effective

Good body is what every woman wants to have, but not everyone can have. The waist is the Achilles' heel of a woman's good figure, how to slim the waist the fastest and most effective?

Choose salt-free food

Sodium chloride, the main component of salt, has the property of storing water, so consuming food with too much salt will lead to swelling and give people the impression of a full-body bloat.

By removing `salt' from the diet, the concentration of salt in the body is lowered and maintained at a certain concentration, the water in the body is discharged, and the swelling is eliminated, and the whole body becomes relaxed. So the first step in creating a flat stomach is to "get rid of the salt"!

Usually use salt, soy sauce, miso, ketchup and so on some of the salt seasoning should not be used, to add a little sesame oil, olive oil, basil, rosemary and other medical, aromatic qualities, health care, cooking, beauty and other plant spices class.

You can also add pepper, ginger, orange, curry powder and so on. Processed foods and snacks snacks should be avoided. Spicy foods that can cause excess stomach acid should also be avoided. If you are able to eat plain food, it is recommended that you consume pesticide-free vegetables, fish, chicken, and so on.

Breathe in a certain rhythm before going to bed

Get into the habit of conscious nasal breathing before going to bed. When you end a day of fatigue after work, relax flat on the bed, do not immediately fall asleep, in accordance with a certain rhythm to breathe through the nose, the rate of roughly 50 per minute or so, and adhere to a minute or two or so each night can be. The purpose of this is to help the burning of abdominal visceral fat.

Foot tips on the ground

First of all, the body lies flat. Bend your thighs at a right angle of ninety degrees while keeping your calves parallel to the ground. The hands are naturally placed flat on the sides of the body, palms facing down. The upper body should be tense and the back should be close to the floor.

Then lower your left leg in two steps, starting only at the hips, with your toes dashing down to the floor and your toes not really touching the ground. Exhale and return the leg to the starting position in two steps, then do the same with the right leg. Repeat the movement alternately with both legs, twelve times for each leg.

Conclusion: Weight loss and slimming has become a universal concern. For those who have flabby waist, just need to do more aerobic exercise, then for thin stomach will play a good effect. In fact, we do not need to spend money to go to the gym to exercise, as long as more exercise can have a good body!

Do these exercises to help you quickly thin waist and abdomen 2

Fencing is the most thin sports?Really?You must have doubts. In fact, fencing both aerobic and anaerobic training, exercise, especially for reducing waist and abdominal fat has a miraculous effect! So - have you ever seen a fat fencer? This reporter came to the Tian Tian Ren located 300 meters south of the China World Trade Center bridge west of the road "in the sky fencing club", in the spacious training hall, looking at the neatly arranged black masks, silver-white fencing and snow-white fencing uniforms, listening to the sword and the sword impact produced by the "crackle" sound, so that the scene is like a world away!

Manager and coach Yang Zhimeng has more than a decade of fencing age, has a considerable amount of coaching experience, he cited several benefits of practicing fencing. Fencing is known as the "ballet of fighting", very suitable for professional women to practice, in addition to weight loss effect is outstanding, but also can enhance self-confidence and shape the elegant temperament.

Fencing can shape the leg line, because the basic action of fencing is to open the hip joint, and this posture makes the inner thigh muscles get full exercise. In the basic attack and defense of fencing, it is necessary to use the waist and abdomen flexibly, so it can completely eliminate the bucket waist and abdominal life preservers. Add to this the fact that during practice, you have to wear a thick, three-piece fencing suit, which is more effective than wrapping plastic wrap or wearing shapewear

The weight loss effect is all the more pronounced, and you'll be drenched in sweat after a match, which burns off a considerable amount of calories. Have you ever seen a fat fencer? And fencing for weight loss is definitely more fun than exercising on a treadmill in a shapewear!

Fencing is also for men. For them, fencing is a combination of strength and beauty, one-on-one close combat that requires constant observation, constant thought, and quick reaction to overcome the enemy. Fencing is extremely useful in exercising the mind and preventing it from becoming rigid. It can also cultivate a calm character and clear thinking, people who practice fencing have strong predictive ability, in fact, fencing is two people through the hands of the sword in the exchange of ideas. Many foreign heads of state are fans of fencing.

Fencing also increases flexibility, agility of reaction, and gives you a sense of accomplishment in defeating your opponent step by step. The moment you hit your opponent with a sword, you will feel that all the pressure you usually accumulate is released. Therefore, fencing is also a great stress reliever. Fencing practical notes suggest that it is best for you to buy stick-on wrist and knee guards to enhance protection for your wrists and knees. In addition, fencing fencing is also very important, mostly made of special metal, can be non-slip and anti-deformation, to prevent fencing enthusiasts in the confrontation fall and injury.

1, fencing before the encounter, must be fully warmed up to prevent self-injury. Preparatory activities are: fully active ankle, knee, wrist, shoulder, neck, spine, and thigh muscles.

The usual way to warm up is to rotate the joints and press the legs front and sideways. The duration of the warm-up should not be less than fifteen minutes.

2, warm up, the amplitude of movement from small to large, the frequency can not be too fast, in the case of fatigue should not be carried out.

3, lunge practice can not be too much, so as to avoid muscle ligament and joint damage.

4, in the process of fencing, must be measured. To prevent ankle, knee, thigh muscles and other parts of the sprain strain.

5. Fencing is a sport of courage and intelligence. Please do not play life chopping and stabbing opponents, in order to prevent the opponent or their own unnecessary injuries. Fencing is a sport where you can win by being light, skillful, and smart.

6, in the process of fencing, the mind should be calm, relax the muscles of the whole body, breathing freely. Especially pay attention to: shoulder, arm, wrist joint relaxation. Mental tension, resulting in muscle stiffness, to the point of not being able to breathe properly, will directly lead to the flexibility of the sword and footwork, and reduce the speed of reaction, and a lot of physical exertion. At the same time, it will affect the coordination of the limbs.

7, pay attention to the coordination of the body. Specifically: the coordination of footwork and sword.