How do women lose weight and do aerobics?

In our daily life, many female friends often talk about losing weight, and losing weight seems to have become a part of their lives. They control their diet and lose weight by running. Here, Bian Xiao recommends some aerobic exercises to help women lose weight healthily. So how do women do aerobics to lose weight? How do women do aerobics?

First, the body stretches backwards.

Stand up straight and raise your arms, like stretching, but increase the amplitude. If you are lying in bed, press the bed surface at both sides of your body with your arms (or grasp the edge of the bed above your head with both hands), and lift your legs with one leg in turn (or both legs at the same time). Faster when lifting legs, slower when leaning back. Do it 20 to 30 times.

Efficacy: reduce excess fat in the lower abdomen, enhance abdominal muscle strength and increase abdominal muscle elasticity.

Second, lie on your back and turn your back.

Lie on your back and grab the edge of the bed above your head with both hands. Turn your waist, hips and lower limbs to the left and lie on your side for a moment. Restore. Then turn right and lie on your side. Practice left and right 15 ~ 20 times. Natural breathing requires that the shoulders and arms should not move when the waist, buttocks and lower limbs turn left and right.

Efficacy: Enhance waist muscle strength and reduce fat.

Third, lie on your side and hold your legs tight.

Lie on your back with your arms straight and palms down at your sides. Lift your left leg on your knees and inhale at the same time. Hold your knees with your hands, make your thighs as close to your chest as possible, and push your upper body back.

Efficacy: Lie on your back and grasp the edge of the bed above your head with both hands. Lift your legs up and bend your left and right legs alternately, similar to riding a bicycle. Breathe naturally and do 15 ~ 20 times on each leg. Reduce waist and abdomen fat and fat, and enhance waist and abdomen muscle strength.

Fourth, lie on your back and lift your hips.

Lie on your back, bend your knees, put your knees together, and separate your feet slightly larger than hip breadth. Keep your arms straight (palms down) at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times.

Efficacy: Reduce fat and fat of waist and buttocks, and enhance muscle strength of waist and buttocks. Strong waist and strong kidney.

Five, twist the waist left and right

Stand, arms akimbo, drive the upper body to twist left and right, and keep your legs still. You can also sit by the bed with your head in your hands. Twist your waist left and right. Repeat this exercise 50 times.

Efficacy: Reduce fat and fat in waist and abdomen, strengthen muscle strength of waist and abdomen, and strengthen visceral function, which has a significant effect on treating constipation and dyspepsia. Look up at your left knee. Then exhale, restore and straighten. Then change your right leg and do the same. Repeat the exercise 20 times. Then bend your knees to do the same action and repeat the exercise 10 times. Reduce abdominal fat and fat, and enhance abdominal muscle strength.

Women who want to lose weight should act quickly!