Seven suitable for lazy people to lose weight weight loss exercises Stretching small movements to make you have a good figure

As the saying goes, water drips through stone. In the same way, the simple action of long-term persistence can certainly play a weight loss effect. Friends who love beauty, please make full use of your rest time after meals to exercise, healthy weight loss. Below to introduce you to seven suitable for lazy people to lose weight weight loss exercise.

Seven suitable for lazy people to lose weight weight loss exercise

1, hand-held chair back step

Standing posture, hand-held chair back. Step backward with your right foot, center of gravity on your left side, slowly bend your knee and press down, hold for 10-15 seconds, repeat 10 times and then switch sides.

2, back stretch

Sitting in a chair, grab the edge of the table with both hands, chin inward, and push the chair you are sitting on backward with force until your hands are completely straight, for 10-15 seconds, repeat 10 times.

3, waist stretch

Sitting on a chair, feet shoulder-width apart, upper body leaning forward, bending toward the middle of the legs, chest to the back of the thighs, the upper body is completely relaxed, for 10-15 seconds, repeat 10 times.

4, turn the body movement

Sit on a chair, back straight. Take the left shoulder to drive the upper body slowly twisted to the left side, until the waist is slightly taut, last 10-15 seconds, repeat 10 times, change sides.

5, standing posture bending

Standing posture, feet and shoulder width, hands naturally down, slowly lean forward until the back is slightly taut, the upper body completely relaxed, for 10-15 seconds, repeat 10 times.

6, unilateral disk sitting body down

Sitting position, legs straight, left leg bent close to the body, ankle close to the inner right thigh, arms straight, upper body leaning forward until the hands hold the right toes, chest close to the thighs, for 10-15 seconds, repeat 10 times.

7, upper back stretching exercise

Kneeling position, lie forward, hands as far as possible to stretch forward, at the same time, the shoulders will be pressed down, last 10-15 seconds, repeat 10 times.

Stretching small movements make it easy for you to have a fit body

Preparation exercise:

Side leg presses on the left and right sides, requirements: try to open the legs, and one up and one down rhythmically.

[That's right! This is the leg press, a must-have preparation exercise for elementary school gym class. But you don't have gym class at home, so don't just press your legs hard without quality].

1, sit with your legs bent at the knee, the palms of your feet together, and your legs as close to the floor as possible. Grab your right hand from behind and try to straighten your spine and expand your chest. (Maintain for about two minutes and then switch hands.)

2. Sit with your legs bent at the knee, palms of your feet together, and legs as close to the floor as possible. The upper body to the right side of the maximum twist over, the left hand on the right knee, the right hand gently touch the ground, the process of attention to the legs do not leave the floor, the waist do not bend forward. (The movement lasts 15-30 seconds.)

3. With your body facing sideways, kneel on the floor, raise your calves a little, touch your toes to the ground, and lift your thighs and hips high above the ground. The upper body bends down, right and left hands straight, palms overlap, slowly press the upper body down as far as possible. (Action maintain 15-30 seconds)

4, calves and insteps touch the ground, hips, thighs slowly sitting on the heels, hands shoulder width apart, still straight forward, line of sight to the front fixed. (Action maintain 15-30 seconds)

5, at the end of the fourth action on the basis of the palms of the hands on the ground, the two elbows curved up, transformed into the lower half of the body lying on the ground to remain motionless, and then straighten the two arms again, the upper half of the body slowly rise, head tilted back. (Action to maintain 15-30 seconds)

6, facing the side of the stand, and then lunge open legs, thighs of the front leg parallel to the ground, calves and the ground to form 90 °, the back leg stretching, toes, hands on the knees, the upper body straight. Requirements: try to open the legs as much as possible, one up and one down rhythmically. (Action maintain 15-30 seconds)

7, two hands vertical support the ground, two legs kneeling, the body becomes a bridge. Then stretch one leg diagonally behind you and resume kneeling. Cross both legs. (Action maintain 15-30 seconds)

Note:

1, stretching process pay attention to adjust their breathing, breathing naturally.

2. After one action, proceed to another action, preferably to the extent that the body sweats so that the body can feel warm.

3. Be consistent. Try not to do it every two or three days, exercise needs to be continuous rather than intermittent.

Although a woman's flexibility is not a bad thing, but not everyone was born a "soft girl" frame. Therefore, the people who think that the muscles and bones are stiff do not rush to press their own movements into the demonstration of the model as straight and straight, to be able to slightly feel the pull of the muscles on the enough.

Tiny only Deng Ziqi can stuff themselves into the suitcase, 35-year-old Liu Yan waist arch bridge that is not a matter, but want their bodies soft enough, you can only gradually practice. The body's flexibility is practiced up, the muscles and joints will become good-looking and powerful!

Flexibility exercises should be slow, relaxed, restrained and pain-free exercises to achieve "acid plus", "pain reduction", "hemp stop". Only through appropriate efforts flexibility will improve. With the improvement of flexibility in the exercise process, the intensity of the exercise should be gradually increased.

The ideal time to practice is in the evening before bed. First of all, do a good job of preparation activities, from the most basic leg press to start, divided into speed pressure and slow pressure. Slow pressure each time with thirty or forty seconds of time, gently stretching the muscles, feel a slight pain can be, speed pressure is rapid leg pressure, pain that is closed. If the hand can not reach the target area during the exercise, do not force, you can add a rope to assist in the exercise.

Ligaments completely pull open at least 10-15 minutes of flexibility exercises, at least once a day. This approach is also a great way to relax after intense exercise. The muscles will also become more flexible as a result of these simple stretching exercises. Flexibility exercises must be learned to be gentle, otherwise they are highly susceptible to strain.