What exercises can I do to lose weight? Jumping rope, swimming, climbing stairs, dancing and other such exercises can really lose weight? How exactly should I do? There are many ways to lose weight, the following is a 5-minute weight loss exercise, of course, just 5 minutes per movement.
Walking backwards to lose weight
Walking backwards to lose weight is a popular weight loss method that people in many cities in China are becoming more and more popular. Specific exercises are as follows.
1. hands and waist style
Hands on both sides of the waist, thumbs in the back, four fingers in front (or the opposite), backward walking. This style is easy to grasp the body’s center of gravity, to maintain balance, relatively safe. The disadvantage is that the upper limb movement is small, slow, suitable for the elderly, sick, beginners.
2. Shoulder swinging arm shaking hands style
Both shoulders and arms with backwards walking properly shaking, hands coordinate shoulder, arm, shaking.
This style can make the whole body major joints to get movement, to obtain the overall coordination and balance. Suitable for backward walking exercise.
3. Bend elbows and fist style
Hands clenched, elbows bent, the movement of the coordination of the whole. This style can reduce the resistance in the march, speed up. Suitable for backward runners who walk backwards.
Stick to the wall to lose weight
Back-to-back with the wall, head, hips, feet and wall completely against the wall, try not to leave a gap, head up, eyes far away, with the toes on the ground, stick to it for five minutes!
Sit-ups to lose weight
Straighten your legs, your body into a straight line, and use the strength of your abdomen to slowly raise your upper body to 45 degrees. Legs and feet must remain unmoving, with the bed or the ground tightly.
Pedal the air bicycle to lose weight
Lift your legs up to 90° with your upper body and then do the same interactive movement with your legs in the air as if you were riding a bicycle.
After doing so, stretch your legs upwards, so that the less your body touches the bed and the floor, the better, preferably with only your head and shoulders for support, and stick to it for 5 minutes.
Lengthening legs method
1. Step leg press
In a step, hands and waist, legs as far as possible to open down, feel the muscles of the back of the thighs stretch to relax, repeat.
2. Bend the knee and press the leg
Left leg to the left, straight, toes hooked; right leg bent knee, thigh down, keep the waist straight, put the weight on the side of the bent leg.
3. Bend and change legs
Take the left leg to the left side, straighten, hook the toes; bend the right leg at the knee, bend the waist and lift the buttocks, try to put the chest on the left leg and put the weight on the side of the bent leg.
4. Leg change with a loop
Lie flat on the mat, right knee bent forward, left foot on the right thigh, left hand from the middle of the two legs, hands around the right leg, left and right exchange.
5. Lie flat against the leg
Lie flat on the mat, single leg support, hands holding the other leg, as straight as possible to the body.
Abdominal weight loss method
1. alternate leg lifts
Lie flat on the floor with your head up and your legs straight. Left leg straight up to the ceiling, try to use both hands to hold the left ankle bone, while the right leg lifted off the ground 15 cm, alternating legs to do this action. Breathing method: when lifting the leg quickly deep inhalation twice, and then exhale for the other leg, each side of the leg respectively to do 5 sets of movements.
2. Cross stirrups
Lie flat on the ground, head and shoulders up, hands folded over the head, pay attention to the fingers do not cross. Bend the right leg close to the chest, lift the left leg at an angle of 45° to the ground, inhale while twisting the upper body to the right, touch the right knee with the left elbow, and do the same action with the other side of the body after 3 seconds, 5 times on each side.
3. Horizontal supine leg raise
Place your hands under your head or on the side of your body, lift your legs as high as possible with the trunk at a reduced angle.
Take the method of fast up and slow down, do 20~40 times per group, with a frequency of about 30 times per minute, consuming about 25.1~29.3 joules of energy per minute.
4. Incline leg lift
Put a bench (or other objects) against the wall, slope 20 degrees ~ 30 degrees, hold both sides of the bench above your head with both hands, and then do the leg lift exercise, 15 ~ 20 times per group, frequency of about 20 times per minute, about 29.3 ~ 33.5 joules of energy per minute.
5. Hanging leg lifts
Both legs lift as high as possible, take the principle of differentiation, fixed can not give help, each group do 5 ~ 10 times, about 16.7 ~ 20.9 joules per minute energy consumption.
Flat abdomen quick method
1. Folding exercise
Water half supine, hip as the fulcrum to do folding exercises, two arms, hands, feet and back straight. Each group of 10~20 times, frequency about 30 times per minute, about 41.8~46 joules of energy consumption per minute.
2. Curved body exercise
Lie flat on your back, lift your legs, bend your knees, straighten your hands above your head, put them flat, and push your inner thigh muscles together, inhale while slowly curling your body up, lift your arms, head and shoulders in order, and try to get your hands forward enough. Hold this position for 5 seconds, and then slowly lie down to return to the starting position, repeat 3 times.
3. abdominal exercises
Lie flat on your back, make sure your back is comfortable, bend your knees and lift your upper body hard. If you can not afford to do temporarily, you can also use your hands to grab the legs, which will save some effort, do 10 times.
4. Back muscle exercise
Prone, legs up, bend, hands grab the feet, and then lift the upper body, so that the body into an arch, repeat 10 times.
5. Twisting abdominal exercise
Lie on your back, right leg flat flexed; left leg placed on top of the right leg, twist the upper body from side to side, and then exchange the position of the left and right legs.
