1, stretching can see weight loss.
Wake up in the morning, rub your eyes, rub your face and comb your hair back. This is a good head massage. It can make facial skin rosy and hair black and bright. Then put your arm out of your shoulder, shake your arm back, lean back and look up. Let the blood circulation in the head be improved and more oxygen be inhaled into the chest. Stretching or pushing the abdomen up several times under the quilt is beneficial to enhance the elasticity of abdominal muscles. You can also turn over and lie prone, arch your waist as hard as a cat's "long body" and stretch the muscles of your back and limbs as much as possible. This is a good set of waist and back aerobics.
Going upstairs and downstairs is a good exercise in life. Going upstairs has both walking and jumping power, which not only increases the mobility of hip joint, exercises the muscles of lower limbs, but also strengthens the muscles of the whole body and increases energy consumption. Going up and down stairs often can exercise your heart and make your body slim.
Some small things in life can also be exercised. For example, when hanging clothes, if you can straighten your arms and lift your heels, the muscles in your back will be stretched and exercised. When mopping the floor, constantly change posture and exchange mops from both sides of the body, so that the muscles on both sides of the body can be exercised at the same time, and the muscles on both sides can develop symmetrically.
Before going to bed at night, you can also do some sit-ups, push-ups, or massage your limbs, back and abdomen, and rub your feet, so as to reduce the deficiency fire, invigorate the kidney and improve your eyesight, and reduce the fatigue of a day's work. In short, you can keep healthy through your gestures.
In fact, more stretching is good for our health and can also help us exercise. When stretching, we can relieve fatigue by twisting our waist and moving our hands. Therefore, Bian Xiao of the Weight Loss Channel reminds everyone not to underestimate some small moves, many of which have a very good weight loss effect.
2. Common exercise methods
1. Sit-ups are basically done by everyone. Put it simply. ① Keep your legs straight and fixed, lift your body upward and extend your arms forward. 2 reduction. Repeat 10 ~ 12 times
2. Arm exercises, supine position, fists clenched with both hands, elbows bent to the side. ① Lift the upper body 45, turn left, and hit the right fist to the left and front at the same time. 2 reduction. ③ ~ ④ Go in the opposite direction of ① and ②, and punch to the left.
3. One-legged exercise, supine position, two arms straight on the sides of the body, two legs straight. ① Straighten your left leg and keep your knees straight. 2 reduction. ③ ~ ④ straighten your right leg. Repeat left and right alternately for 6 ~ 8 times. ]
4. Leg movement preparation posture: supine position, the same as the first quarter. 1 keep the leg straight for 5 ~ 10 seconds. 2 reduction. Repeat 10 ~ 12 times. Legs can be lifted at different angles such as 20, 45 and 90.
5. Exercise preparation posture Leg flexion and extension: the same as in the first quarter. Bend your legs together and keep your knees as close to your abdomen as possible. 2 reduction. Repeat 10 ~ 12 times.
6. The straight leg is the same as the first quarter. ① The straight leg moves up and down alternately at the same time, and the kick should not be too big, 15 ~ 20 times. 2 reduction. Rest tablets, repeat the above method for about ten times.
7 upper limb movement, two arms straight on both sides of the body, two legs straight. ① Flex the left hip and knee joint so that the knee is as close to the abdomen as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.
8 Reduce abdominal fat, sit on the bed or gymnastics mat, straighten your legs, put your hands on your thighs, exhale, and do rectus abdominis contraction.
9 abdominal muscles exercise, stand against the wall, keep your head straight, keep your shoulders, back and arms close to the wall, hold your chest out and abdomen in, and stand quietly for a few minutes. Usually, we should also pay attention to the correct posture and develop good habits.