If you are lazy and the economy permits, go to the gym and the coach will help you arrange a fitness plan. With a fitness environment, you will take part in the sports meeting more consciously. I still hope you can find a partner, so someone can remind you, otherwise netizens are generally in love and busy!
Of course, if you can insist on it yourself, you can also exercise crazily at home, just using your hands or simple equipment. Don't make excuses for your laziness.
Sports: aerobic exercise+strength exercise
Equipment preparation: You can also get the practice effect with your bare hands. If you want to add interest, you can also buy some simple and affordable equipment such as dumbbells, fitness balls and skipping ropes.
aerobic exercise
If you want to lose weight, aerobic exercise is essential. What aerobic exercises can I do at home?
Jogging: You can run in the same place in the house, or go for a run outdoors. Time is about 30 minutes.
Skipping rope: Skipping rope is an effective method if the home is spacious enough and will not cause protests from neighbors downstairs. Jumping rope is relatively strong, so you can have a proper rest in the middle, but the jumping time should reach 20 minutes.
Pedal: It is also a good way to climb stairs by steps. You can use a square stool as a prop at home, or you can buy a set of professional pedals for the gym. The height of the pedal should be moderate, too short and not strong enough, too high and difficult to do, it should be about 30 cm high. Go up and down like a staircase, and look ahead. Remember which leg goes first and which leg goes first. If you are bored, you can do something similar to aerobics in the gym. The time is 30 minutes.
Strength exercise
Many girls don't pay attention to strength training. In fact, muscle training is very important for shaping their bodies. Coach Li Zhihao designed a set of strength training methods for us, including six parts: chest, shoulders, back, abdomen, legs and arms. You can practice two or three parts every day, once a week, and you can strengthen your practice for key parts such as the abdomen. To achieve the effect of reducing fat, each movement can be done in 3 groups, each group 12 times or more. You can increase the number of groups after improving your physical fitness. Note: You can rest for 30 seconds to 1 minute between each group of movements, and then do some stretching and relaxing movements.
Chest push-ups: Girls generally dare not do this action, but it is good for breast enhancement and should be challenged.
In order to reduce the difficulty, girls can land on their knees, their hands are slightly wider than their shoulders, their fingers are propped forward on the floor, their heads are raised, their chests are lifted, and their elbows are bent down. If you still find it difficult, you can put your hand on the pedal. In short, the higher the hand is than the foot, the less difficult it is.
The deltoid muscle of shoulder can be divided into three parts: anterior, middle and posterior.
Tiptoe: Keep your arm straight forward horizontally, pay attention to the slight bending of your arm, and the height should not exceed your shoulders. Hold the dumbbell in your hand, palm down and arm up. Both arms can be done at the same time or alternately.
Center sill: side lift. Shoulder-width feet, lift dumbbells with both hands, hang them on both sides, lift them to shoulder height, and pay attention to the slight bending of elbows.
Back beam: This movement is difficult, so it is not recommended to train at home alone.
The simplest unarmed movement of the back: on the prone pad, the opposite hand and leg are lifted at the same time.
Use the fitness ball: bend over and jump on the ball, keep your arms straight on the ground and lift your legs straight up and down.
Leg Squat: Feet are shoulder width apart, arms are extended forward, legs should not exceed toes, and the included angle between thighs and calves is 90 degrees.
Lunge squat: put your hands around your waist, stand with your feet back and forth, with your center of gravity between your feet, squat down and bend your knees 90 degrees. Be careful that your feet are not in a straight line.
The above two movements can be practiced with dumbbells.
Lift your heel: this is an exercise for your calf. Stand with your forefoot on the edge of the step, hold the wall, go up and lift your heels, stop for a while, and then go down below the water level.
Biceps biceps brachii on the front side of the arm: Hold the dumbbell with both hands, palms up, until the big arm and the small arm form an included angle of 50~60 degrees, and slowly put it down, which is not completely straight. Variant: do the same action, fist eye up.
Behind the arm: put the dumbbell behind your head with both hands, keep the upper arm still, straighten the forearm up, and then fall.
Abdomen For beautiful women, this is the hardest hit area, so we must strengthen our exercise.
Sit-ups: Bend your knees 90 degrees, put your hands on your ears, lift them with abdominal strength, and leave your upper back off the ground. You don't need to get up completely.
Lie on your back and retract your legs: Lie on your back, with your arms at your sides, your knees bent 90 degrees, lifted and retracted.
Lateral waist movement: it is still a sit-up, but when you get up, your arms should be close to the opposite leg.
Note: abdominal exercises can be done more, and each group will be very tired.
* body shape:
Ruler graph
Body characteristics: lack of curves, prone to abdominal fat, which is what we often call a small belly.
Practice steps:
1, 50 sit-ups, relax and prepare for the next move.
2, five and a half squats, each half squat for 30 seconds.
3. Lift two dumbbells weighing 5 kg, 25 times for each arm.
4. Jump 100 times and keep your arms parallel and straight forward. This action is a bit like a zombie, but it is really effective! )
pear shape
Body characteristics: the lower body is stronger than the upper body, the upper body is thin, and the fat is mainly concentrated in the buttocks and thighs.
Practice steps:
1, 50 sit-ups, relax and prepare for the next move.
2. There are 50 vertical leg lifts on the left and right legs.
3. Lift two 5 kg dumbbells, 30 times for the left arm and 30 times for the right arm.
4. Jump 75 times while keeping your arms parallel and straight forward.
Hourglass figure
Body characteristics: the upper body and lower body are very strong, and the waist is slender. The increase or decrease of weight is biased towards the whole body, not a certain part.
Practice steps:
1, 25 sit-ups, relax and prepare for the next move.
2. There are 50 vertical leg lifts on the left and right legs.
3. Lift two dumbbells weighing 5 kg, 25 times for each arm.
4. Jump 100 times and keep your arms parallel and straight forward.
Find your body shape, then do the above actions and do complete exercises at least four times a week. 10 days later, you can have obvious effects. You can exercise at home. Do you have an excuse to be lazy? Take action after reading the newspaper, drain your laziness and restore your slim figure.