Into the November, the weather gradually cold, even the hands and feet are beginning to become stiff, we have opened the 'hibernation mode', wearing thick clothes, nest in the room in addition to work to never go out ... ... but you really Have the heart to see their own winter to 'ball' position to spend it? Weight loss is not lazy, and then have to continue cold!
If you feel cold and cold limbs, slow metabolism, it is better to practice a group of simple aerobics, the body's flexibility to wake up, not only can enhance the body metabolism, promote body heat, but also can effectively eliminate the fall and winter sleepiness. , 5 steps to move GET!
Basic exercise before aerobic exercise
1. Look forward to the front, feet open to slightly shoulder width, hands on both sides of the waist.
2. Inhalation, knees slightly.
3. Breath, one knee bent, and lifted up, the direction of the knee diagonally toward the other foot to move, so that the pelvis turned slightly up.
4. Inhale, put your feet down. At the same time the other foot lift the repeated action, inhale the feet at the same time down.
Action for each group 10 times for 3 groups.
The basic action of the application of action 1
1. Look forward to the front, feet open to slightly wider than the shoulder width, hands open horizontal stretch.
2. inhale, knees slightly curved, vertebral straight.
3. Breath, one knee bent, and lifted up, the direction of the knee diagonally toward the other foot to move, so that the pelvis turned slightly up.
4. The knee distorted and lifted the foot straight forward, the instep to the heel extension. Left and right direction to change the action.
Left and right feet repeatedly, the action 10 times each group, for three groups.
Basic action A application action 2
1. Look forward to the front, feet open to slightly wider than the shoulder width, hands raised up and slightly wider than the shoulder width, and slightly biased side of the shoulder.
2. When breathing in the knees slightly curved, exhale when one foot of the knee bent up, while his hands to lift the direction of the foot down, line of sight to the direction of the hand.
Left and right repeated, the action 10 times each group, for three groups.
Basic exercise before aerobic exercise
1. Look forward to the front, feet open slightly to shoulder width, two elbows bent, raised on both sides of the shoulder.
2. When breathing hands kneeling slightly, hands raised higher than the head.
3. Exhale, put both hands down at the same time a knee bent, side lift, as close as possible to the shoulders, feet to the heel extension.
4. In the inspiratory lift the legs down, breath when the reverse.
Left and right repeated, the action 10 times each group, for three groups.
The basic action B of 1 to 3 after the lift of the foot to the side of the stretch, into the ninety degrees angle at this time in order not to bend the spine, the body to stand on the ground in the direction of the foot slightly tilted.If the balance is good, It is also possible to tilt the body again.
Left and right repeated, the action 10 times each group, for three groups.
Basic action B application action
1. close the legs, feet open to 45 degrees, after the heel close to grasp the shoulder width slightly longer than the ends of the towel.
2. Right foot on the left foot after the diagonal, hands raised and extended to the left. Center of gravity on the front foot.
3. Heel the heel of the heel at the same time, while the front foot of the knee bent.
4. Breath when the focus on the front foot (left foot), the knee completely straight, the rear foot (right foot) knees bent and raised to the shoulder side, then both hands to the right side of the stretch. Posture, the same action repeated ten times.
5. Reverse 10 times.
'Hibernation crowd' Gospel! Autumn and winter indoor sports TOP4 large inventory
Autumn and winter indoor sports TOP1: hula hoop
In the rotation of the hula hoop, the lumbar muscle as the center, driving the dorsal muscle and abdominal muscles, the full use of the surrounding deep muscles, especially the weight loss gymnastics dedicated hula hoop, you can high-speed rotation, to the body to bring less load In order to achieve the best weight-loss effect, turn hula hoop to be maintained for more than 30 minutes, so that the waist and abdomen fat in the movement and massage under the dual role of full combustion.
Autumn and winter indoor sports TOP2: aerobics
Overeating, lack of exercise, making fat hoarding, thin body surgery can be targeted for local shaping, but also can improve the intestinal digestive function, to reduce the effect of food intake.With the rhythm of full music, in the ever-changing action in the full combustion of fat , Timely exercise for a long time you will not feel bored.
Autumn and winter indoor sports TOP3: billiards
Playing billiards can not only lose weight but also to improve people's temperament, test people's will, and exercise people's ability to think long standing to effectively consume fat, especially for meals after the meal to speed up the digestion. Can consume 90 calories, the equivalent of a cup of milk drinks, and billiards will not be affected by the climate, the cold season you can dress up the United States and the United States, as the focus of the billiards hall.
Autumn and winter indoor sports TOP4: bowling
Burning body fat requires a lot of oxygen, so it is difficult to breathe the intense exercise in fact the fat burning and did not help, and has a short distance run and instantaneous explosive bowling, but it is burning fat and improve muscle strength of the best exercise. After 3 bowls, you can burn out about 210 calories and 12 grams of fat, not only that, but also to cultivate the balance of the upper and lower body feel and sense of rhythm, while the strength of the wrist and shoulder.
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