How to reduce weight and burn fat to make the house women lose weight easily? Ol house women have a new name of "three surrounded women"! Because every day you go to work around the computer, work around the car, go home around the TV, you don't like this name! That can't help you, your bloated body has already sold you! Want to restore the perfect curve? Take out 20 minutes every day, do fast fat burning exercise!
The fast-paced work in the city makes more and more ol step into the ranks of "women in three circles". Their living habits of eating more and moving less for a long time make their waist, arms, thighs and buttocks accumulate a lot of fat. Although there is an urgent hope to restore the S-curve, they have to accept the reality of body deformation due to their busy work and lack of time.
Eight fat burning exercises that "three girlfriends" will fall in love with
1. Action: rowing with bare hands
Target muscle: latissimus dorsi, shoulder and arm flexibility
Move up: hold up your chest and abdomen, lift your hands flat, and row towards the back along both sides of your body.
Caution: keep your hands close to your chest, tuck in your abdomen and keep your breath smooth.
2. Movement: standing and hip lifting
Target muscle: gluteus maximus
Move up: stand with your stomach closed, contract your hip muscles to stretch one leg back, and repeat the next time after a pause at the highest point. After one side practice, change to the other side.
Caution: always keep your abdomen tight during exercise, and avoid waist shaking during leg backward extension.
3. Action: arrow squat
Target muscle: quadriceps femoris, rope muscle
Move up: stand back and forth one step away from your feet, tighten your abdomen, and squat down at a constant speed. When one side is finished, move the other side.
Caution: during squatting, the knee joint of the front leg shall not exceed the toe of the foot, keep the thigh and calf 90-deg; when the body is at the lowest point, keep the trunk straight and slightly tuck in the whole process.
4. Action: barehanded side lift
Target muscle: middle deltoid (shoulder)
Move up: stand with chest up and abdomen closed, clench hands and arms on both sides of the body, do side horizontal lift, and repeat 20 times.
Caution: do not shrug, lift your head and abdomen, and move your arms up and down under control.
5. Action: stretch arms
Target muscle: pectoralis major
To move: stand with feet shoulder width apart, with arms folded at both sides, bend in front of the chest at 90-deg., and then stretch upward.
Caution: do not separate the elbows of both hands in the process of exercise. The height of upward stretching should be the height you can achieve. Do not separate the elbows in order to pursue the height of upward stretching, so as to achieve the purpose of chest muscle training.
6. Action: roll up the abdomen
Target muscle: rectus abdominis
Move up: lie on your back, put your hands on the opposite shoulder, slightly retract your mandible, and complete the abdominal roll, repeat 20 times.
Caution: always keep breathing smooth and avoid excessive increase of abdominal pressure. Put your hands on the opposite shoulder, so as to enhance the stability of the movement.
7. Action: standing and turning
Target muscle: deep muscle of waist and abdomen
Move: feet are shoulder width apart and arms are crossed at chest. Turn the upper body horizontally to the vertical pelvic line of the shoulder line, slowly return to the starting position, and then rotate to the other side.
Caution: keep the posture of keeping your chest up, head up and abdomen down. Avoid inertia, slow and controlled movement, and carefully experience the process of abdominal muscles stretching and contracting.
8. Movement: stretching
Target muscles: stretch the muscles in the back
To move: stand with your feet back and forth, lift your right hand over your head, bend your waist to the right, and stretch the muscles on your left back.
Caution: stand firmly and control the stability of the body without shaking back and forth.
20 minute fat burning plan
Time exercise load
0-3 minutes -- warm up -- in situ high leg lifting exercise or walking stairs at medium speed
7-9 minutes -- action 1: rowing barehanded -- 20 times
3-5 minutes -- Action 2: standing and hip lifting -- 20 times left and right respectively
5-7 minutes -- action 3: arrow squat -- 10 times left and right respectively
11-13 minutes -- action 4: bare hand side horizontal lift -- 20 times
9-11 minutes -- action 5: double arm stretching -- 20 times
15-17 minutes -- action 6: put on the abdomen -- 20 times
13-15 minutes -- action 7: stand and turn -- 10 times left and right respectively
17-20 minutes -- action 8: stretching exercise -- 10 times left and right respectively
Secret fitness coach 's slimming experience
Choose your own music
Listening to your favorite music during sports can help you spend boring sports time, but pay attention to the music rhythm that you choose should not be too fast or too lyrical.
Challenge yourself with competition
Competition is a very good stimulation means, you can use the time of lunch break to call on your colleagues to do 20 minute fast fat burning exercise together, and weigh regularly, which is better than whose slimming effect, so as to motivate yourself to carry out the slimming in the end!
Have patience
The fat on the body doesn't grow overnight, so we can't ask them to disappear in a day. If we are eager for success, the final result will only be to give up helplessly. We should start with the simplest and easiest exercises, gradually increase the amount of exercise, and practice persistently, so as to achieve the perfect slimming effect.