Suitable for girls to do at home to lose weight
Suitable for girls to do at home to lose weight, sedentary workers and students need to get exercise, exercise can improve the body's resistance, the full state is more conducive to us to actively meet the life, aerobic exercise can increase the amount of oxygen in our brain, suitable for girls to do at home to lose weight, just quickly move it!
Running
Running is one of the easiest ways to exercise, take someone with you, bring a pair of sneakers, and find an open place to do it, lose weight and continue to jogging for the best effect, and exercise for more than half an hour at a time to achieve the effect of burning fat. If you want to stop running, you should also take a decreasing method, so as not to cause "rebound obesity". The first thing you need to do is to make sure that you have a good idea of what you're doing, and that you're doing it right.
Walking
To feel a little sweaty speed, walking 10,000 steps a day, 1 month can be reduced 1kg Oh.
Converted into time, the equivalent of walking 2 hours a day, you can walk a distance of 4 kilometers with a slightly faster than usual speed. It's more effective to walk on steps and other slopes.
(You can walk or take the stairs if you have time to get out.)
Hula Hoop
Hula Hoop is a full-body exercise to achieve the effect of exercise, but the premise is that the exercise time must be long enough. Because the hula hoop exercise intensity is not strong, only appropriate to extend the exercise time, and is a continuous activity to achieve the aerobic stage, and only then to consume the body's stored fat and excessive calories. The only way to get to the top of the list is to get to the bottom of the list, and then you'll be able to get to the top.
Sit-ups
The sit-up movement is more localized, mainly for the stomach, but the effect is not very fast, to adhere to a period of time in order to achieve the effect of the stomach. Because the amount of fat in the body needs at least twenty minutes of exercise every day to be burned and consumed. We can give ourselves a goal, such as how many to complete every day, long-term adherence, there must be enviable A4 waist.
Plate support
belongs to the consumption of body shaping, experience, a minute after the whole body trembling, at this time the most consuming, can adhere to adhere to the daily more than the previous day 5-10 seconds, a month after the reproduction of the "mermaid line". It is recommended that the amount of each exercise in each group to maintain 60 seconds, each training 4 groups, groups and groups between the interval of no more than 20 seconds.
Push-ups
Push-ups for many people belong to the high-intensity exercise, consume a lot. Long-term persistence can achieve a weight loss effect, like this type of high-intensity exercise belongs to the anaerobic exercise, it is more suitable for building muscle.
Yoga
Yoga belongs to the flexibility movement, in addition to improving the softness of the spine, but also to stimulate the nervous and muscular system, tighten the body parts of the flabby body, so that the body line is more beautiful, and on the maintenance of weight loss results to prevent the rebound is very effective, on the yoga itself is very small in terms of weight loss, we will be Yoga as a weight loss aid! Exercise, will play the effect of shaping. The body of the body to improve the flexibility.
Control of diet
Excessive caloric intake, is the enemy of weight loss, how many people is because of gluttony, so that they can not wear their favorite clothes, lost face value, became a laughing stock of others, in order to be healthy, in order to be thin, in order to regain self-confidence, to treat the food, you must be determined to say NO.
Suitable for girls to do at home exercise Weight loss 2Running in place
Running to lose weight is very common, winter does not want to think of outdoor running, if you have a treadmill at home you can run directly with a treadmill. If you don't have a treadmill, you can run in place directly at home, and your feet are as hard as possible to the hips, which can help to slim your legs and also tighten your buttocks. Before you start, just like walking in place, stand upright, run up, heel as close as possible to the buttocks, the closer it will be the more effective, you can imagine to use the heel to hit their own buttocks, so that there will be a better run to lose weight effect Oh.
Sit-ups
Sit-ups are a very familiar exercise that can be done at home at any time. Lie down on the floor, put your calves across the surface of a chair, and hold your hands over your head or on either side of your body; next, exhale and exercise your abdominal muscles to lift the area above your shoulder blades off the floor. This movement relies mainly on the strength of the abdomen, mainly on the exercise of abdominal muscles, adhere to it can also work out sexy abs, in addition it can also stimulate intestinal peristalsis, improve the situation of constipation.
Indoor climbing stairs
Now a house is mostly two floors, so do not want to go out, you can use their own home stairs staircase for staircase exercise, but also can be very good to help lose weight it, because the body will be more in the climbing stairs, the heartbeat will be faster, and effectively help to promote blood circulation to burn the body. The first thing you need to do is to get a good deal on your own.
On the stairs, pay attention to the waist straight, arms swing, upper body slightly forward, and the center of gravity is mainly on the heels; downstairs, in order to prevent the knee joints to withstand excessive pressure, should be the first forefoot on the ground, and then transitioned to the whole foot on the ground, in order to cushion the pressure of the knee. After the stairs, do more stretching, squatting, standing up and static half-squatting exercises, so that the knee joints get enough exercise, but also to prevent the calves from becoming thicker.
Push-ups
Push-ups can be practiced by both men and women, and can help build abs for men, and breasts for women, as well as create better curved shoulders, backs, and hands.
The main points of the action: to ensure that a sturdy small bench, placed on a flat surface, hands holding a small stool to support the upper body, legs back straight, feet together, the entire body into a straight line, and the ground into a 30-degree angle suitable, then you can rely on arm strength to support the upper body and then slowly back to smooth movement, repeated 50-100 can be done.
Strength jump
Strength jump is able to sculpt the lower body curves of a simple implementation of the movement, can be carried out at home at any time. Now almost towards the end of the exercise, the most important thing in aerobic exercise is the time, interval training, more than time, it is considered more important to carry out the correct posture, so pay attention to the posture to carry out the exercise.
The main points of the action: stand with shoulder-width distance between the two feet before and after the separation; the back of the foot straight stretch; in the front foot bending and lifting at the same time the back of the foot gently upward jumping; of course, this time is also located in the back of the leg should also maintain a straight line; the action is repeated, and if you feel tired, then the in situ running action.
Couch movement
first to a "Beijing paralyzed", legs hanging in the air clamped on a cushion, and then do the leg action, repeat 8 times; and then the cushion clamped between the arms, the lower body to remain immobile, the upper body left and right to turn 90 °, repeat 8 times; lift a cushion clamped between the arms, the lower body to remain immobile, the upper body to turn 90 °, repeat 8 times; the upper body to turn 90 °, repeat 8 times; the upper body to turn 90 °, repeat 8 times; the upper body to turn 90 °, repeat 8 times; and the lower body to turn 90 °. Then, hold the cushion between your arms, keep your lower body still, and turn your upper body around 90°, repeat 8 times; lift one leg in the air, and do a downward squatting movement with the other leg supporting it, repeat 8 times.
Housework
If you don't like to do raw fitness exercise, you may want to do more chores at home, both to lose weight, but also to allow you to enjoy the fun of life, and more so that your home has become more neat and clean it. Like hand laundry for 1 hour, you can consume about 300 calories; hands ironing clothes for 1 hour, you can consume about 150 calories; and planting flowers and trees for 20 minutes, you can burn 100 calories; vacuuming for 1 hour, you can consume 200 calories; mopping the floor for 20 minutes, you can consume 100 calories... ..., so hurry to use the weekend to move up.
Suitable for girls to do at home to lose weight 3
1, hula hoop movement
Turning the hula hoop not only can be thin waist, but also helps the legs of the ` arm of the bodybuilding.
Weight loss: the spring generated by the center of the circle force has a heavier than the actual weight of three times the effect of the movement, through the spring on the waist of the massage and rotation of the hula hoop when a lot of body movement, effectively burn body fat, in the weight loss at the same time can achieve the purpose of fitness, weight loss and fitness both.
As the hula hoop has a certain technical requirements, for the novice, you can use the current "Ting Ting Yuli thin thin device", a combination of hula hoops and magnets, the Internet can be plucked, relatively more practical and practical, directly on the hand.
2, Latin aerobics
People who practice dance are always not too bad, so girls can also practice dance to achieve the purpose of weight loss. Latin aerobics is a good choice for reducing waist and belly fat with outstanding effect because it has a lot of hip movements. But because it's a dance, it's not recommended for people who don't have a dance foundation or poor coordination.
3, high leg lifting
action posture: the body naturally stand with shoulder width, hands will be folded up the small arm and the big arm to form a 90-degree angle placed in front of the chest, will be as far as possible to lift the knee up to the palm of the position and then slowly restore, the whole action to keep fast.
4, fitness ball
Fitness ball originated in Switzerland, initially only a rehabilitation medical equipment. Later, due to the fitness ball in the improvement of certain muscles (low back, pelvis) has a significant role, so the sport has gradually been widely promoted. Nowadays, the fitness ball is not only a form of physical therapy, but also a fitness sport. Girls usually at home, you can use the fitness ball to do some targeted weight loss exercise, both to achieve the desired slimming effect, but not too laborious.