You do not want to lag behind others? Do not want to look at other people's body getting better day by day, and his body in the day-to-day, then come quickly to learn several ways to lose weight in everyday life can do it!
Clever use of daily life exercise upper body muscles
First, stand, body prone, arm with the body
Calories 5.4cal per minute
4 seconds × 15 times
On the whole, standing, lying prone, and supporting your body with your arms is the most effective way to exercise your upper body muscles.But this action is a bit more difficult for women, and this action can strengthen the arm and is suitable for waiting in the kitchen Burn side to do.
Action 1: In the washbasin, sideboards, next to the wall, feet naturally separated, shoulder width wide. Straighten the spine, chest abdomen, tightening the jaw.
Action 2: Open wider than your shoulder with your hands, gently leaning against the edge of the sink. Do not lean back, bend your elbows, bend your body, hold the action for 4 seconds, then revert to the original Posture helps to strengthen the muscles of the chest, shoulders and arms.
Expand the action - shorten the width of his hands open
If you shorten the width of his hands open, it is particularly effective for tightening the muscles inside the arm.
Small summary
The effect of this set of actions: tighten the chest, shoulders, arms and muscles
The appropriate time for this set of actions: cooking time, dry clothes, open the TV time
Second, window cleaning method
Calories 5.4cal per minute
30 seconds × about 2 times each
If you try to straighten your arm to wipe it, then you can become the exercise that stimulates the shoulder and arm muscles.If you twist the body, you can also exercise the abdominal muscles, clean the air conditioners, lights, furniture, Book shelves, fans can also be a removal of periarthritis of the movement so that one thought, you are not suddenly very energetic to clean the room?
Action 1: facing the window, feet naturally open a little bit wider than the shoulder.
Action 2: One foot raised slightly, relax the soles of the feet, and then make footsteps movements.Attention feet and heels at the same time lift up, while down .Head upright arm, left hand straight down, with the right hand was cross-shaped.
Extended action - half-crouched windows
While cleaning the area under the window, keep slightly bent and squatting, and keep the stooped posture while cleaning the corner of the window.
Small summary
The effect of this set of actions: tighten the flanks, calves, thighs, buttocks muscles, prevention and improvement of frozen shoulder.
The right time for this set of actions: when cleaning high places
Third, garbage bags dumbbells
One minute consumes 3.6 calories
60 seconds × 10 times
If you are thinking of throwing rubbish, it will become a very useful dumbbell gymnastics, because it is easy to move up and down, while walking up to the rubbish dumps. Garbage is usually done, so It is easy to develop good habits.
Action 1: Put the rubbish in two large trash bags, keep the weight of the two bags of rubbish equally, then carry the rubbish bag with both hands.
Action 2: Think of two trash bags as two big dumbbells, slowly raise your hands to your chest while walking, and slowly lower them. Repeat these moves on the road.
Extended action - raised on both sides
On the basis of action 2, when the trash bag refers to the chest, do not let go of the arm, but open and straighten the arms to the sides and level with the ground. Keep the action for 1 second and then slowly lower your arm.
Small summary
The effect of this set of actions: tighten the shoulder, back muscles
The appropriate time for this set of moves: go out to buy things, when throwing rubbish
Fourth, tighten the scapula movement
One minute consumes 3.6 calories
10 seconds × 3 times
Shopping bags for a long time, to maintain the same posture, then, from the neck to the shoulders, the back of the trapezius will continue to shrink, poor blood circulation, shoulder pain problems will increase.If the clever use of shopping bags, in addition to energy Effective in preventing and improving periarthritis of the shoulder, but also effectively correct posture, tighten the back muscles.
Action 1: Wait for the traffic lights or in front of the teller when the queue, carrying the shopping bag or handbag behind his hands, fingers grip.
Action 2: While expanding the chest, while squeezing the shoulder blade to the middle of the back.As much as possible to raise the arm upward, squeezing the shoulder blade back to the middle of the back.
Expand the action - the arm swing back to the back
Hold the shopping bag with one hand, straighten your elbows and push your hand backwards, pause for 3 seconds with your arm in the top position behind your back, and do the same with your other hand.
Small summary
The effect of this set of actions: tighten the shoulders and back muscles
This set of actions suitable time: go shopping, throwing garbage time
Fifth, before and after the wrist squeeze
7.8 cal calories a minute
6 seconds × about 3 times each
This action can simultaneously stimulate the anterior and posterior muscles of the arm, and is usually necessary for housework, homework, meals, changing clothes, bathing and so on.
Action 1: elbows bent, on the table, hands fist, wrists in the chest up and down cross.
Action 2: The lower wrist is forced to exert a force on the upper wrist, and the upper wrist is forced against the lower wrist, and the two wrists are pressed against each other, and the state of mutual squeezing is maintained for 10 seconds.
Expand the action - arm support
Sitting in the third of the chair, the upper body leans forward slightly, holding the chair lightly with both hands and the elbows slightly curved, lifting the buttocks slightly upward, leaving the seat and supporting the weight of the upper body with the arms. Action 10 seconds.
Small summary
The effect of this set of actions: tighten the muscles on the front and rear arm
The right time for this set of moves: watching TV
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