How to do the basic movements of weight loss exercises

While the intensity of certain aerobic weight loss exercises is, indeed, stronger than jogging and can make the body feel more 'tired'. But as long as you do aerobic exercise, the fat loss effect still basically depends only on calorie consumption. The following understand the visual editorial and everyone to learn the basic movements of weight loss exercises.

Basic movements of weight loss exercises 1, collarbone, neck curve

Two feet open and shoulder width, facing forward and put both hands on the waist.

Send out ? one? mouthing and spreading your lips, slowly look up (hold for five seconds) and lower your head back down to face forward.

As if your right ear is going to touch your right shoulder, slowly tilt your head (rest for five seconds), and repeat in the same way on the left side (ten times for one round).

2, back, arm slimming

Two feet open and shoulder width, the body straight.

Two hands backward in the buttocks position, the hands will be crossed, will cross the hands upward and launched the chest (static for five seconds), at this time try to squeeze the backward (ten times for a round).

3, shoulder line and collarbone, inner arms, abdomen

Two feet spread shoulder width apart, body straight.

Sight line forward, put your hands up, fingers straight ahead, straighten your straightened hands and straighten them, so that the inner muscles of both arms have the feeling of pulling to the tendons (rest for five seconds).

Use your reflexes to push your chest outward as you stretch your hands to the sides (twenty times for one round). At this point, be careful not to reach behind your back with your open hands.

4, arms inside and outside

Spread your feet shoulder-width apart and keep your body straight.

Bend your right hand up to your head and place your elbow on your right ear, before raising your left hand to grab the right elbow. The left hand forcefully pushes the right elbow to the left (rest for five seconds), and the other side is repeated in the same way (five times each for one round).

5. Waist

Spread your feet shoulder-width apart and keep your body straight.

Turn the right hand back to the left hip, the left hand is wrapped from the front of the right side of the abdomen, and slowly turn the body to the right side to the left waist, until you feel the soreness of the position, at this time, the line of sight should be placed on their own hips (still five seconds), the other side of the same way to repeat (each ten times for a round).

6, upper buttocks, inner thighs, waist, ankles, calves

Standing on the right side of the wall or table and chairs, etc. can be supported by the place, the body straight facing forward.

With the right hand to hold the wall, the left hand naturally put down, the left foot straight up to waist height, at this time at the same time will be on tiptoe right foot, and then put the left foot down, at the same time, the right foot is also restored to the usual standing position (ten for a round), the other side of the turn around the back to the change of the left hand to hold the wall, and in the same way over and over again.

4 home weight loss exercise 1, pillow turn body weight loss exercise

With the help of props: hard thick pillow

Lying flat on the carpet or thin cushion, put the thick pillow below the knees, and then inward calf pillow, then raise your legs. Next, clamp the pillow to the left and right side of the body, turn the body with the power of the side waist to drive the legs and pillow rotation, pay attention to not let the pillow on the ground. Continuously to the left and right body 15 times for a group, repeated three groups, can effectively burn the waist sides and inner thighs of the fat.

2, pillow lifting weight loss exercises

With the help of props: soft thin pillow

Watch TV to keep the thighs and calves were 90 degrees sitting, will be the home of the thinnest pillow clamped in the middle of the calf, and then slowly raise the calf, lifted to the highest to remain motionless, pay attention to straighten the knee while clamping the calf to keep the pillow from the ground, so that stay as long as possible time to effectively burn calves! The first thing you need to do is to get rid of the fat in your legs. This is the Japanese otaku to modify the leg line of the trick

3, the sofa fat burning diet

with the help of the object: the sofa

with the most relaxed posture sitting on the sofa, raise your legs in the air to do bicycle action, adhere to the longest possible time, pay attention to the use of the thigh muscles to drive the calf movement. You can also use the flat side of the sofa to burn fat, just sit sideways on the armrest of the sofa, keep your waist above straight, bend your knees and use the sole of your left foot against the side of the sofa, and then swing your right leg up and down dramatically for 1 minute. Alternate legs in turn, do 20 times each.

4, leaning against the wall stretching diet

with the help of object: the wall

back against the wall to stand straight, arms naturally down, and then the spine, shoulder blades, hips and calves are close to the wall, the key to maintaining this correct posture is to tighten up the abdomen, tighten up the abdomen at the same time will be able to naturally stretch the back muscles. In addition, you can also sit up straight with your back against the wall, straighten your legs, and then keep the back of your head, back of your spine, shoulder blades, and hips against the wall, you can also naturally push up your chest, and feel the stretch of the vertical spine muscles in your back.

Benefits of weight loss exercise 01 physical beauty

The exercise value of aerobics is first of all the physical,,,physical is divided into posture and body shape. Posture is our usual behavioral movements. And body shape is the external form of our body,,Nowadays, people like the perfect body shape, moderate fitness gymnastics can be a good change in our body shape.

02Health and beauty

Aerobics has a physiological value, is an aerobic exercise, aerobics is characterized by low intensity, high density, easy to control the amount of exercise, so in addition to the normal health of the people with a good fitness effect, for some patients, the disabled and the elderly is also an ideal means of health care.

03Relaxation of the body and mind, relieve stress

With the development of the times and social progress, people enjoy science and technology to bring a comfortable life and a variety of conveniences at the same time, but also by the mental pressure from all sides of the fitness exercise to relieve stress has a very good effect on the body has a lot of benefits, especially the physical and mental health!

04 Improve the body's regulatory functions

Increased gastrointestinal peristalsis and its blood circulation, so that bloating intestinal drums, constipation, varicose veins of the lower extremities, hemorrhoids, drowsiness and other complications are reduced. Continuously make your heart beat faster, that is to say, raise your heart rate, so that your heart to get exercise, this is in the United States called aerobics cardiovascular exercise, in addition to aerobics is also one of the important means of consuming energy and excess body fat.

05 memory and intelligence

Often jump aerobics, is conducive to visual, auditory and other sensory sensitivity, the nervous system's analytical and comprehensive ability to improve the speed of nerve fiber conduction speed, flexibility increases, the human brain's memory reserves of information is also improved.

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