What are the efficient fat burning exercises to lose weight? Yoga is very common in daily life. Many people will lose weight by doing yoga. There are many kinds of yoga, so how to choose the yoga that suits you? Let's take a look at some high-efficiency fat burning exercises to lose weight.
What are the efficient fat-burning weight-loss exercises 1 1, weight-loss aerobics?
Action 1: Lie flat on the ground with your legs shoulder width, arms held high above your head, palms up, fingers crossed, pay attention to straighten your back, then slowly twist your waist, swing your hips to the right, and then twist your waist in circles from right to front, from front to left, and from left to back.
Action 2: Keep breathing naturally, and then change the direction of waist and abdomen twisting, from lower right to upper right and from lower left to upper left.
Action 3: Hold up your upper body with your hands, lie flat on the bed, then spread your legs shoulder-width, pay attention to your instep against the bed, try to raise your head, take a deep breath with your eyes closed, and feel that your waist is fully stretched and your upper body leans back slightly.
Action 4: Continue the last action, exhale, look at the legs, twist the upper body to the left and press down, and feel the front waist stretch further.
Action 5: After the last action, slide your left arm backwards, hold the bed surface with your fingers, and feel your waist and abdomen turn further backwards. At the same time, the left knee is bent and the left leg is closed next to the right leg. Close your eyes and take a deep breath.
Action 6: Keep your back straight, kneel on the bed, in line with your thighs, put your hands next to your legs naturally, then slowly bend your upper body, bend your waist, put your hands down, put your hands on the bed, and keep your head on the bed.
Action 7: After the last action, when the center of gravity falls between the head and legs, keep your hips up, bend your upper body into a ball shape, and move your calves slowly forward against the bed.
Action 8: Keep the previous action. After the calf moves forward for a period of time, tilt your hips and feel your waist and abdomen lift up. At the same time, the top of the head is off the ground and closed in front of the thigh, but the back of the hand still touches the bed surface. Breathe naturally and hold this action for a few seconds.
What are the efficient fat burning exercises to lose weight? Upper body prone on the ball.
Hands straight to support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks. Yoga and fitness balls are mixed, and fitness becomes much more interesting at once, and it is easier to stick to it for a long time. A few simple movements can also improve your figure.
standing position
One leg is pressed on the fitness ball, and two arms are bent and crossed behind the head. The whole body slowly stretches to the left, repeating many times and changing sides. Exercise the waist, as well as stovepipe and arm.
Sit on the ball
Legs together, hands high, fingers opposite, take a deep breath, abdomen and chest, and lift your whole body up as hard as possible. Thin waist and abdomen, tall and straight posture. Stand with your legs as far apart as possible, raise your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and keep this position for a few seconds. This action can improve the strength of the whole back.
sitting position
Spread your legs apart, make a split posture, straighten your arms, hold the fitness ball with both hands from your chest, lift it up, take a deep breath, lean back as much as possible, and keep this posture for a few seconds. It can reduce the excess fat in the waist, abdomen, legs and arms.
Sit on the ball
Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs. It can tighten the gluteus maximus and make your arms thinner.
standing position
Keep your legs as far apart as possible, lift your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and hold this position for a few seconds. This action can improve the strength of the whole back.
acute
Place the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change. Can tighten hip and leg muscles.
Lie back
Put your legs together, put your left leg on the fitness ball, arch your right leg perpendicular to the ground, and lift your upper body upward to be in a straight line with your left leg. Take a deep breath and hold your position for a few seconds. Can enhance the flexibility of the whole body.
Tips:
1, ball yoga is a new type of fitness exercise that combines yoga with the elasticity and rolling of the ball, which can well assist the body to do stretching exercises and increase the balance and flexibility of the body.
You can buy yoga balls in some places that sell fitness sports goods. 1 meter diameter is about 100 yuan, and 60cm diameter is slightly cheaper.
3. Beginners can practice with small balls, with the principle of convenient control. Skilled people can practice with big balls. Fill the ball to eight points, so that the ball body is elastic and easy to grip.