How to do the circular weight-loss exercise to make you lose weight quickly? The most energy consuming way is actually the metabolism in the body. Even when you are still, the basic metabolism is also consuming energy in maintaining life activities. Today's circular weight-loss exercise is to improve metabolism and speed up fat by constantly restoring muscle exercise, stretching action and aerobic exercise The effect of combustion.
Program 1 muscle movement
Step 1 thigh movement
Stand with legs outstretched, larger than shoulder width, feet outward, upper body straight, arms flat to the left and right sides, shoulder height. Bend your knees slightly to both sides and press your upper body down for 5 seconds. Then further bend the knee, thigh and calf into 90 degrees, hip sinking.
Step 2 lumbar abdominal movement
With hands akimbo, elbows open to both sides, legs open to shoulder width, stand, inhale while leaning forward for 5 seconds, face the ground. Then use 5 seconds to exhale and slowly lean up to recover the standing position.
Step 3 hip movement
Stand facing the wall, 20cm apart, arms bent in front of your chest, palms against the wall. Exhale slowly, lift your left leg back in 5 seconds, then lower your foot as you inhale, landing on your toes.
Step 4 back movement
Stand with legs slightly outstretched, arms extended to 60 degree syncline, lift and stretch, palms forward. Exhale slowly, lower your arms in 5 seconds, bend your elbows down and press them back to open your shoulder blades. Inhale again and return to the arms up position.
Program 2 stretch
Step 1 side stretch
Open your legs to shoulder width, stand on your left and right hips, extend your right arm upward, press your palms upward, make your palms at 90 degrees right angle to your arms, stretch the muscles of your right upper body, and stimulate the axillary lymph.
Step 2 shoulder and arm extension
Also stand with legs open, arms bent and raised, right arm contracted in the back of the head spoon, hold the right elbow with the left hand, and press it to the left, the right arm and shoulder are fully stretched.
Step 3 Waist Stretch
Lie on the ground with both legs straight, bend the left knee, and cross the lower leg outside the right leg, then twist the waist to the left, land the left arm on the left side and support the body, naturally straighten the right arm, block in front of the left knee to fix the left leg, while breathing deeply while maintaining the waist twisting movement for 30 seconds.
Step 4 thigh extension
Sit with knees askew on both sides, lower legs retracted to thighs, feet close to each other, arms straight and fixed on feet, upper body forward, but pay attention not to bow back, keep waist straight.