Family fitness helps you show off your good figure. You know, most people will complain that there are places on both sides of your waist and abdomen that are very easy to accumulate fat. In fact, losing weight is not as difficult as everyone thinks. Let's have a look. Family fitness helps you show off your good figure.
Family fitness helps you show off your figure 1 1, supine board
Sit-ups are actions that many people are very familiar with. Because most people have to hook something with their feet to make their waist concentrate on completing the action, it is appropriate to spend one or two hundred yuan to buy a supine when practicing at home. Do sit-ups to exercise six-pack abdominal muscles, quickly consume abdominal fat, and also do push-ups, push-ups and other actions to strengthen upper limb strength. Because the supine board is small in size, light in weight, easy to move and occupies a small area.
Generally, the height of the supine board can be adjusted. The higher the height, the greater the strength of sit-ups. At the beginning, from the lowest, gradually increase. After a month's exercise, you can try to move up a notch. But the height cannot be too high. For ordinary bodybuilders, 40 to 45 degrees is enough.
2. Dumbbells
Dumbbells are cheaper and take up less space than supine boards. Pay attention to the selection of dumbbells with appropriate weight. Generally speaking, dumbbells with a load of 65% to 85% should be selected. For example, if the maximum weight you can lift at a time is 10 kg, you need to choose dumbbells weighing 6.5 to 8.5 kg for exercise.
There are many kinds of dumbbells. I suggest you buy one with adjustable weight. You can choose heavier dumbbells when you want to practice strength, while women practice dumbbells mostly for shaping. You can choose small dumbbells. Dumbbell exercises with small weight can not only shape, but also exercise muscle endurance and consume fat.
Dumbbells can not only practice upper limbs, but also lower limbs. You can squat with dumbbells in both hands, squat while walking, or squat in the same place. You can also run with dumbbells, do chest expansion exercises, aerobic exercises and so on.
Step 3: Step machine
Treadmill is mainly suitable for lower limb exercise, which can lift hips, shape waist and consume fat, and belongs to aerobic exercise.
When stepping, the soles of your feet should be flat, not only driven by the strength of your legs, but by the swing of your arms and the weight of your body, combined with the movements of your legs. The center of gravity should be biased towards the whole foot.
You can exercise on the treadmill at home anytime and anywhere, regardless of the weather and space, and you can exercise while watching TV and listening to the radio. Pay attention to the heart rate control in 120 to 150 times per minute during exercise, that is, don't feel asthma during exercise.
Family fitness helps you show off your good figure. 2 1: Carry out whole body fat reduction training.
Two: learn to control your diet effectively, at least don't eat more during the process of losing weight.
Three: waist and abdomen training.
These three methods are based on a reasonable diet, and a lot of continuous exercise is the driving force of the event, creating enough calorie gap.
However, in the process of losing weight, everyone has their own pursuit. Some people are used to reducing fat with aerobic exercise, while others prefer targeted training.
So is there a kind of exercise that can not only exercise the waist and abdomen, but also effectively exercise the whole body?
Therefore, here are nine basic body fat-burning training movements, which can produce relatively high-intensity exercise for the body, whether in the fat-reducing period or the shaping period.
Action 1:
This action is like imitating scissors, with the upper body tightly attached to the ground and hands on both sides of the body for support.
Lift your feet in turn and make a 90-degree angle with the ground. Remember to tighten the core as soon as you put on scissors legs.
Action 2:
Rock climbing is a good and effective training method. They kick forward in turn to straighten their leg muscles.
The advanced version can add some twisting movements when pushing forward, so that you can exercise the core part of ordinary life that is not stimulated.
Action 3:
Hip-bridge action can effectively exercise the core and leg muscles, so it is very important to grasp the rhythm of exercise and pay attention to the hip force, not the leg force.
Action 4:
In the air bike, when the legs move forward in turn, pay attention to tighten the core and straighten the toes, and at the same time, you can help the upper body rotate with your hands.
Repeat 25 exercises in each group. Pay attention to put your hands behind your ears and don't drag them under your head, which will easily cause pressure on the cervical spine.
Action 5:
Side leg lifting action, lying on your side, one hand bends your elbow to support your head and the other hand is placed in front.
One leg is straight and close to the ground, and the other leg moves up and down, just like a wiper.
Note that you can slow down your movements completely.
Action 6:
Russian rotation can repeatedly exercise the side waist.
The legs are close together and the core is tightened, the lower body is basically unchanged, and the hands are turned left and right.
Following the racket can increase the range of motion, and the elbow can touch the ground.
Action 7:
The flat support keeps the shoulders, head, neck and legs in a straight line.
Static exercise can also exercise your core strength and stability well.
Action 8:
Put your hands behind your back to help stabilize your posture. Keep your legs as close as possible. After lifting 45 degrees, the calf drives the thigh to draw a circle.
This action adds a lot of flexibility and can exercise the body muscles in an all-round way.
Action 9:
Pay attention to the direction of the knees when squatting, and it should be consistent with the direction of the toes. It is not necessary to squat completely at the beginning.
In a word, in order to get a better figure, we must pay corresponding exercise, but you need to train according to your own specific situation.
Many people in life complain that there is no training equipment, but in fact, they can exercise their whole body muscles at home to help shape their perfect body.
Family fitness helps you show off your figure 3 1, skipping rope
Skipping training doesn't need much space, just one rope can jump. The fat burning effect of skipping training is good. Keeping the fast skipping mode can also exercise muscles, avoid muscle loss and keep the body at a high metabolic level. You can burn fat by jogging for 30 minutes every time you insist on 15 minutes.
However, the intensity of skipping training is relatively large, which is more suitable for people with strong cardiopulmonary function to exercise. Many novices will be out of breath and breath in less than 2 minutes when doing skipping training.
However, after a period of skipping, most people's cardiopulmonary function will be improved, skipping will become more and more skilled, skipping time can be slowly extended to 4 minutes or 5 minutes, and body fat will drop faster.
2. Turn jumps on and off
Jumping training is a warm-up exercise in fitness, and it is also a good fat burning training. Jumping is a kind of self-weight aerobic training, which can quickly increase the heart rate and drive most muscles of the body to participate in the training. Your limbs, waist and abdomen muscles will be activated, blood circulation will be accelerated, and calorie consumption will increase.
Jumping can help you improve sedentary diseases, drive away backache, enhance the strength of lower limbs, and strengthen the flexibility and coordination of your body. Every time you train, you can burn fat by accumulating opening and closing jumps 15 minutes.
3. Raise your legs.
Leg lifting is an action to exercise the muscles of waist, abdomen, buttocks and legs and promote the body to burn fat. Similar to running in situ, it can activate the muscles of hips and legs and promote the circulation and metabolism of lower limbs.
In leg lift training, we need to keep our back straight, then tighten our waist and abdomen and lift our legs alternately as much as possible. During exercise, your waist and abdominal muscles will also participate in training. Every time you insist on 1-2 minutes and repeat multiple groups, your body will sweat quickly and burn fat.
4. squatting
Squat is a compound action to exercise hips and legs and improve the curve of lower limbs. It can be exercised in the gym or at home. For men, it can promote testicles and improve physical fitness. For girls, it can improve the shape of flat hips, shape hip curves and enhance charm.
Do a set of squats every other day, and stick to 100-200 squats every time. After a while, you will find that your body shape is very different from your physical fitness.
Step 5 push-ups
Push-ups can help you exercise your chest muscles, arms, shoulders and back muscles, improve the strength of your upper limbs, help you modify the lines of your upper body, and make you look better in clothes.
Push-ups can be trained every other day. Basic people can try narrow push-ups or high-five push-ups. Every time they insist on exhaustion, a total of 200 times can stimulate the development of upper body muscles.