Lazy people lose weight exercise, simple action can effectively shake off the autumn fat! Women in the workplace, once busy, there is no time for exercise. As lazy people, if you think too complex weight-loss exercise and weight-loss exercise can't be persisted, try lazy people lose weight exercise, simple action can effectively shake the meat.
Stand shaking hands
Objective: to relieve wrist tension and congestion of digestive system.
In a free standing position, place your hands at the trouser lines on both sides of your body and look ahead; then keep your wrists still to your shoulders and shake your wrists at the same frequency.
Exercise intensity: the whole action does not exceed 30 seconds.
Reverse arm stretch
Objective: stretch the arm to improve digestion efficiency
While sitting in the seat, one arm is down, the other arm is vertical and upward. Stretch the arms in the opposite direction until the back is slightly squeezed. Because of its good exercise effect, you can make the movement more open. So the relaxation depth will be better.
Exercise intensity: repeat 8 times.
Adduction movement
Goal: relax the upper back and increase gastric motility
Standing or sitting position is OK. Hold the head to the neck with both hands, keep both arms still, clamp the back muscles on both sides with the strength of the back, and repeat the action repeatedly.
Action intensity: the whole action does not exceed 45 seconds to lose weight is actually very simple. Many people know that eating less and exercising more are easy to lose weight, but when it comes to exercise, there will be various reasons to postpone it. Today, Xiaobian tells you the simplest sloth weight-loss exercise, which saves money and time, so that you can lose weight easily.
Sitting knee rotation
Goal: relieve leg tension and consume extra insulin
After sitting in the seat, put the left leg on the knee of the right leg, hold the left knee with the right hand, and hold the back of the seat with the left hand for turning to the left. After turning to the maximum extent, return for one second, and repeat the exchange direction.
Exercise intensity: repeat 10 times.
An unexpected way to lose weight
Most people prefer easy exercise to lose weight. In fact, as long as you increase the pace of walking at ordinary times, and at the same time, fast walking and stair climbing cross for more than 40 minutes, that is, the most fitness coach said that when you increase the pace of walking, you can make the lower body lines more compact, and fast walking and stair climbing are recommended to do at least 40 minutes, and the two can also cross to increase the effect of throwing meat quickly.
Modern people are busy with their work. They may as well walk and climb stairs to integrate sports into their life. However, the fitness coach reminds that if they want to lose weight by walking, climbing stairs or walking quickly, they should pay attention to the intensity, frequency and length, that is to say, they should reach their best heart rate, and do it at least 3-5 times a week for 40 minutes each time, otherwise the effect of weight loss will be reduced.
Here are three kinds of lazy Sports
Remind the correct posture and increase the heat consumption know-how, and the physical therapist Huang Xiangru remind exercise precautions.
Take a walk and stride to build your thigh muscles:
Exercise the thigh muscles and firm the lower body. Take a walk for 30 minutes first, and take a lunge for 10-15 minutes, which can burn more calories. Note that the knee should be slightly bent to avoid over straightening causing pressure on the knee.
practice
Step forward with the right foot, the heel and the sole of the foot touch the ground in sequence, and then the left heel leaves the ground, pushing forward with the toe; clench the fist with both hands, and swing back and forth with walking.
Evolutionary approach:
Step forward with your left foot, and lunge with your right. Squat down on the left knee, make the left and right knees 90 degrees to the thigh, exchange, and keep the body upright.
Change 1
Raise your hands parallel to your shoulders, elbows at 90 degrees, then raise your hands and palms to overlap, then return to parallel to your shoulders, then raise them up and repeat.
Change 2
Raise your hands parallel to your shoulders and rotate your wrists forward and back in turn.
Change 3
Extend your hands to the ceiling, clasp and turn them upside down, with the palms facing up.
practice
Step on 2-3 steps every time, pay attention to the hip should be parallel to the knee to avoid deflection, and only step out of the next step after each step is stable. After climbing about 5-6 floors, you can take the elevator to go downstairs, according to this cycle for 3 times.
To calculate the best heart rate:
The maximum heart rate is 220 age for boys and 226 age for girls. The quiet heart rate is the average value of the heartbeat per minute measured before getting out of bed for three consecutive days. The formula is (maximum heart rate quiet heart rate) & times; 55 ~ 65% (low intensity exercise) + quiet heart rate = best heart rate / minute. During exercise, you can wear a cardiometer to monitor the intensity.
Experts say: look for opportunities to exercise every day
On the way to and from work and when going out for lunch, you can climb stairs instead of taking the elevator or get off at 1-2 stops earlier to create walking opportunities and integrate sports into daily life. Knee difference, less stairs
Those with poor knees should not climb stairs, instead of walking or walking fast. When exercising, they should wear shoes with thick sole and good elasticity, which can absorb the impact of the ground.
Lazy weight-loss exercise, simple action effective swing autumn fat! Not afraid you are lazy, afraid you don't want to, four seas network women more weight-loss exercise articles waiting for you!