How to lose weight at home? With help of furniture
It may seem difficult to exercise and lose weight at home, but in reality it is relatively simple because there are a lot of furniture in the home. Household women can use the furniture at home to lose weight, such as the table at home. Hold your hands on the table and do sit-ups. Exercise can thin the abdomen as well as the arm. You can also do yoga exercises on your home carpet. Actually, drying clothes at home is also a good exercise toe tipping your legs.
One, morning exercises on the bed
Slimming effect: exercise deep muscles, consume 10 cards
When you wake up, sit up slowly, do not hold it by your hands; straighten your legs, bend your body forward, until you feel a slight strain on your back and back muscles. Stop for a moment, lie down with your abdominal muscles, rest for a while, repeat twice.
Second, climb the stairs to lose weight
Slimming effect: consumes 10 big cards
Before the backpack goes up the stairs, stop at the front of the ladder and exercise the calf. Hold the handrail and bend the right leg. The left foot forefoot steps on the step side, the heel presses down, and then the foot becomes heeled. Stop and redo, each Feet 8-12 times.
Third, run in place
Instead of standing still, but running up, the foot is trying harder to butt on the buttocks.
1. Stand before the start
2. When you run up, the heel gets closer to the hips
3. Just thinking about using your heels to play your own buttocks to do this exercise
Fourth, power jump
Power jump is a kind of simple exercise that can sculpt the lower body curve. Now it is almost close to the end of the movement. The most important thing for aerobic exercise is time, interval training. Compared with time, it is more important to consider correct posture. Pose for exercise.
1. Both feet stand apart before and after shoulder distance
2. Stretch straight behind
3. The back foot gently jumps up while the front foot is bent and lifted
4. Of course, at this time, the legs that are also on the back should keep straight
5. Repeated movements, if you feel tired, perform an in-situ movement
Five, towel squat
Benefits: This action not only tightens the buttocks and arm muscles, but also benefits the heart and lungs.
Practice: Standing on two feet, shoulder width, tiptoe slightly outward. Two hand tight a towel, over his head, two hands away from the shoulder width. Do squat movements (back straight, hips sit down, as if there is a Invisible chair), knees should not exceed the horizontal line of the toes. Repeatedly do 3 groups, 10 times each.
Sixth, before going to bed to lose weight
Slimming effect: It can make the hind leg muscles and deep muscles strong, consume 10 big cards
Lying on the floor before going to bed, legs on the side of the bed or chair, slowly bend your knees, lift the buttocks off the floor, stop for 5 seconds, relax and do 10-20 times.
How to lose weight at home? Buy fitness equipment
There are many women who lose weight at home and are more restricted, so you can buy some fitness equipment at home. The most popular fitness equipment is a treadmill. The family women can do exercise on the treadmill for 40 minutes after completing the housework. A lot of women who have good weight can also buy barbell exercises. Barbells occupy a small area and have a good weight loss effect. Many family women can take this type of weight loss at home.
One, treadmill weight loss
If the calorie is not marked on the treadmill, it can be calculated by a simple formula, weight (kg) × time (h) × speed (km/h) = energy consumption (kcal), practice effect, walk or run on the treadmill, from the operating shape See, it is almost the same as walking or running on the ground, but from the actual exertion of the human body, it takes longer than walking or running on the land. It is this that makes the fitness people feel very relaxed and comfortable. Run 1/3 more, energy consumption is also greater than land training.
The first time no less than 20 minutes 220-age×(60-70)% slope 0 degrees
The second time is not less than 30 minutes 220-age x (60-70)% slope 30 degrees
The third time is not less than 20 minutes 220-age×(60-70)% slope 0 degrees Bounce and run alternating every 5 minutes
Second, dumbbells to lose weight
Lifting arm against the wall
First group:
1, against the wall 'sitting', feet shoulder width apart, the toes forward, hands hold the dumbbells, palms up, knees bent, thighs and the wall formed about 45 degrees.
2, inhale, then slowly bend the forearm to the chest (when your step strength is strengthened, that is, you can use 8 pound dumbbells to complete the action, the thighs are lowered to 65 degrees with the wall angle, eventually reaching 90 degrees).
Second Group:
1, feet stand separately, knees slightly bent, left foot in front, right foot in the back, toes forward, body weight evenly distributed. Hands hold the dumbbell, palm to the body. Slowly down to the lunge.
2, and then when your body is raised, raise your arms to the sides and reach the height of the shoulders, and palms down. Do not make your elbows stiff.
Third, steppers lose weight
Training method:
1, swinging arms, the higher the arm swing, the greater the intensity;
2, lower body crouch, do not let the knee bend over your toes, and then stand upright, restore the state of exercise;
3, Hold the drawstring and swing up and down;
4. Hold the drawstring tightly, raise one hand over the head, and then step over the head with the other hand, and place the hand down to the waist;
5, Hold the drawstring tightly. When one footsteps, the corresponding hand stretches forward and the other hand goes to the waist. Then with the step, the other hand stretches straight ahead, the original hand. Placed on the waist
6. Hold the drawstring tightly, and with the steps, both hands are stretched sideways.
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