[weight loss exercises] Is it effective for slimming exercises? Basic action learning

weight loss

The reason why weight loss is suitable for weight loss is that in addition to it is a very good aerobic exercise, it is that it is full -body exercise, which will not increase the local burden of the body, resulting in negative effects such as thick legs or large hips., Strengthen the flexibility of the body.Long -term persistence can not only play a role in weight loss, but also condition the muscles, make the curve more beautiful, and have a better mental state.

Step 6 is oxygen and weight loss, weight loss without pressure

The morning Running every day during the student days, exercise during class and the training of 3 exercise courses a week make us usually maintain a healthy constitution, Slim figure, and after joining the work, there is no passive exercise.Many human forms have changed unknowingly.It can be seen that the weight loss effect of fitness exercises is beyond doubt.Today, let's learn 6 steps of fitness weight loss exercises:

Step first step

Action: Pier sitting and cheating

Objective: exercise upper body, cardiopulmonary vitality and lower body

First, stand straight with your feet, put your hands on both sides of your body, and then squat until your thighs are parallel to the ground, keep your arms slowly rising until the same line as your ears.Then stand up again, raise your right leg until your knees and hips are on one line, and then slowly sweep your arms across your body until your left hand is on the outside of your right knee, and finally stand againDo one side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 2

Action: Swing like a stone

Objective: exercise the heart

Close to the ground at the bottom, make your forearm a support, your palms down.The guarantee of your arm is in a proper position, and then the toes are used as a fulcrum to tilt your body at the left as quickly as possible. At the same time, pay attention to maintaining balance, and then tilt to the west side.It is recommended to 8 to 10 times per group and take 30 seconds in the middle.

Step 3

Action: front bow and arrow step and twist

Objective: exercise your arms, heart, back and legs

Stand your legs separately, stand on both sides of your body, and then let your left leg forward make your right knee close to the ground and keep your left thighs balanced with the ground.The body tilted forward, trying to let the hands on both sides of the legs touch the ground.Take back the left leg, use this inertia to move the center of gravity to the right leg, and then bend your left leg back.Make a backward bow and arrow step, turn your body 45 degrees to the right, and finally stand again.It is recommended to replace the other side 12 to 15 times in each group, and take 30 seconds after 3 rounds.

Step 4

Action: push -ups full climbing

Objective: exercise chest, heart and hip

Close to the ground at the bottom, separate your hands to the distance of the shoulder width, so that your chest is as close to the floor as possible and keep the posture.Then bend the right knee to the outside of the right elbow.Go back to the original posture to do the other side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step Fifth Step

Action: fierce squat jump

Objective: Remove the lower body fat

Stand your legs on your legs, your toes are out of your feet, and your arms are placed on both sides of your body.Squat slowly until your thighs are parallel to the ground, and your fingers can touch the ground.Then immediately jump up as high as possible, keep your hand open and stretch straight over your head.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 6

Action: Voldemort

Objective: exercise triceps, chest and cardiopulmonary function

Separate your hands on the floor, close your chest as close to the floor as much as possible, keep your arms parallel with your body, at the same time vertical elbows and arms, and then restore.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.If you want to reduce the difficulty, you can bend the knee, which is not embarrassed to girls.

The above introduces 6 steps of fitness weight loss exercises.This fitness exercises are easy to learn, suitable for people of all ages.I hope these content can help people in need.But here we need to remind that exercise must pay attention to moderate.

[7 -day fast -acting slimming yoga] 10 minutes super effective fat Lipstick slimming yoga slimming yoga lazy move

7 -day fast -acting slimming yoga

What exercise to lose weight in summerWhat's more? Come on the sixth style of yoga fitness, this is a fashionable fitness exercise, easy to learn and learn 7 Daily speed results.yoga can accelerate metabolism, remove waste in the body, and repair.If you want to have a Slim figure, don't miss the slimming yoga recommended by Xiaobian for you.Losing weight is as simple as.Come to learn quickly 7 slimming yoga day by day. (( Warm reminder: The effect of slimming is for reference only because of people Cure

Lower Dog

This is a classic yoga movement that can exercise your upper and lower parts at the same time and stretch the ligament.

Hold your hands with both hands and feet, lift your body into a pour" V "Form. Make sure that your hands are width of the shoulders and your fingers open. The feet are width with the hip, and the heels are behind, and the heels and hips are kept on a plane.

Relax on the head, keep this movement, take a deep breath5 down.

Dog of one -legged

This one -legged Dog -type variant is to bend the upper leg, which can enhance the elasticity of the hips and stretch the spine and tendon.

Starting from the lower Dog, keeping the two thumbs together close together.Keep your left heel contacting the floor, lift your right leg to form a single -legged Dog, and then bend your knees.Try to make the heel of the right leg close to the hips and stretch your knees as much as possible.Look up to the left, stretch the spine.Let the right heels close as possible.

Keep this movement and take a deep breath5 Go down and relax.

Sprint

Runners should be very familiar with this posture. Although this posture looks familiar, this is definitely different and can effectively shape the thigh lines.

Starting from the under -Dog style, inhale, and then walking between your right legs and hands, just like being a warrior.Bend your body, pass through the curved knees with your right arm, and keep your right ankle with both hands.Keep your focus and hold on this posture.If the inside of the thigh is too heavy, you can support one or hands on the floor.

Keep this posture deeply breathe five times.Then support the support with your hand, retract the right leg, and relax with a series of tandem yoga movements.(( Four -column - Upper Dog - Lower Dog Cure Then continue the movement on the left.

Side open lizard style

This lizard -style variant can exercise to the crotch you usually get difficult to exercise, and you can also improve the flexibility of the ligament.

Starting from the sprint type, put your hands back to the ground.Keep your right leg position and slowly move your right knee to the right until the maximum tolerance of the ligament.Straighten your arms and clamp it tightly on both sides of the chest, just like a Dog.This can help you keep your hips lower and improve your body's stretching.

Look forward, take a deep breath5 down.

Sideways

Another runner basically stretched the movement. This side -by -side variant allowed the arm to relax and concentrated on the back and legs.

Starting from the previous action side opening lizard -style, the curved knees straightened, and the legs stood steadily.Get your legs a few inches close to your hands.If your ligament is flexible enough, you can also put your body directly right legs and put your hands on the ground.Try to keep the pelvis parallel on the front edge of the yoga blanket.

Keep this movement, relax your body, take a deep breath5 down.

10 minutes super effective fat loss yoga

10 minutes super effective fat loss and Slim yoga first move

Lie on the bed flat, bend your left foot, hold your hands on your left knee, and then put your left hand horizontally, then turn to the left side, your eyes fall on the left palm., You refer to the circle of the left hand, and treat your body as a pendulum.

10 minutes super effective fat loss and weight yoga second trick

Stand, lean your head, let your scapula bones bulge, and then let your body bend all sections until the maximum after supporting the ground.Then adjust your breathing in front of your left foot and right knee.This action can quickly burn fat and stretch muscles.

10 minutes super effective fat loss and Slim yoga third trick

Bend your feet and repeat your knees for ten minutes. This action can exercise your pelvic muscles, increase the softness of the legs, relax your body, and make fat easier to burn.

10 minutes super effective fat burning and slimming yoga tip

In fact, sleep is also a kind of movement, which can relax your fatigue body and mind.And all exercise requires warm -up exercise, and sleep is no exception. If you exercise before going to bed, it will definitely help sleep quality.The second trick of weight loss yoga before going to bed is this way.

Stand your body straight by the bed, but hold the bed with your left hand, straighten your right hand, cross your left foot, stretch your body forward, and then look at your head on the left side., Maintain four breathing and re -transform movements.

Through reading above, I believe everyone already knows what are the exercise methods of 10 minutes of super effective fat loss yoga.Although it is said that as long as the correct exercise can achieve a better slimming effect, it should be noted that no matter what kind of weight loss method, you must persist. Only by practicing every day can you not rebound.

slimming yoga lazy move

1. Cross -stall corpse posture

Need items: 1 eye mask, 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long cushions into cross shape and place the cushion on the ground on the upper end of the cross.Sitting slowly at the center of the cross crossing.

2. Slowly lie on the long cushion, so that the scapula above the scapula slowly on the ground and cushion, cover your eyes with eye masks, and place your hands on both sides of the body.

3. Relax and straighten your legs, keep it for 5-10 minutes. With a Smooth breathing, you can completely relax your body.

4. Bend your legs first when restoring, and then slowly turn your body towards the side and get up slowly.

Second, baby pillow rest posture

Need props: 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long pads to a heavy pad. The long pads can be leaned down slightly, open the knees, kneel down along the long pad, and place both knees on both sides of the long pad.

2. Place the cushion between the heels, slowly sit on the cushion on the cushion slowly, and relax the hips.

3. Exhale, shrink the abdomen, slowly bend the upper body forward, stick the chest and abdomen on the long pad.The forearm is close to the ground.Close your eyes, the spine is completely relaxed.Keep this posture for 5-10 minutes.

Third, calves up the corpse posture

Need items: 1 eye mask, a dwarf stool, 1 cushion, a soft texture of the texture.

Practice and steps:

1. Put the dwarf stools to prevent scratching the Skin, we can spread the soft cloth on the low stool.

2. Sit on the ground at the end of the low stool, bend your knees, and your feet are towards the low stool.Lie down back and place the cushion under the head and neck.

3. Bend your knees towards your chest, and then put your calves on a low stool.

4. Cover your eyes with an eye mask, and your hands naturally put your hands on both sides of your body.

5. After staying for 20 minutes, put down your calf, turn your body aside, and then sit slowly, be careful not to hit the dwarf stool.

After scientific yoga relaxation, it seemed to return to the state of baby birth.The solemn and tranquility of the rest, short -term meditation and rest, completed a photocominarian effect of physical and mental.