Male body weight-loss exercises:
Action 1: chest and shoulder exercise, put the two ankle joints on the chair, support the ground with two arms, the distance between the hands is slightly wider than the shoulder, straighten the chest, do not shrug, head and body in a straight line. Then the two arms are bent at 45 degrees after syncline, and then supported. Repeat for 20-30 times and do 3-5 groups.
Action 2: arm exercise, hands on the chair, feet flat on the ground, knees slightly bent, upper body to maintain integrity. Then slowly drop, when the elbow angle is less than or equal to 45 degrees can stop, and then slowly support. Repeat 25 ~ 35 times, do 3 ~ 5 groups.
Action 3: sit in front of the chair for abdominal exercise, hold the chair back with both hands, stabilize the body, tighten the abdominal muscles, slowly leave the ground with feet, and bend the legs slightly to make the body "V" shape as far as possible. Repeat this for 30 times and do 3-5 groups.
Action 4: thigh, hip exercise, one foot on the chair, the other leg on the ground, knees slightly bent, body to maintain integrity, abdominal and chest. Then the body slowly descend, in order to support the leg knee does not exceed the toe is appropriate. Do 15-30 times with one leg and exchange exercises. Do 3-5 groups.
Female abdominal weight-loss exercises:
Coach Guo said that women are most likely to gain weight in the abdomen, so it is important to exercise abdominal muscles after the festival.
Action 1: feet together, arms straight and parallel to the legs, eyes look at the tip of the fingers, jaw tight, up 10 to 15 times, do not swing the head.
Action 2: open the arms, keep the upper body stable, stick the back on the floor, and then lift the lower leg and thigh into 90 degrees, alternate the two legs. Try to use transverse abdominal muscles to lift legs. Do it 10-15 times.
Action 3: put your hands beside your ears, open your elbow joint, and then slowly lift up the body at an angle of 45 degrees. Pay attention to the ribs sinking, exhale when you go up, and tighten your abdomen.
Do it 10-15 times.
Action 4: bend your knees, straighten your arms on your head, lift your upper body, tighten your lower abdomen, and swing your arms up and down regularly. Inhale and swing the arm for 3-5 times and exhale for 3-5 times. Do it 10-15 times.
Action 5: get up, hands on knees, legs alternating, legs parallel to the ground. Do it 10-15 times.
matters needing attention:
After finishing the movement, lie on your back for a while and relax your abdomen. Don't be too intense during exercise. Think about the abdominal muscles in your mind.
slimming exercises
Sports programs for different groups of people
Recommendation 1. Sports program for children and teenagers
1. Mountaineering, swimming and various ball games.
2. Climbing stairs. Every time I go home, I don't take the elevator if I can.
Cycling is a good way to travel.
Tips: pay attention to safety in sports, don't go to dangerous places when climbing mountains, have perseverance and don't give up easily.
2、 Youth movement programme
Both men and women can participate in mountain climbing, running, swimming, skating, skiing, badminton, table tennis, tennis, squash, golf and other sports. They can also go to the gym to do Latin exercises, ride spinning, and carry out various equipment exercises. Under the guidance of the coach, they can reduce their burdens purposefully.
You can also choose some interesting sports, such as doing a long lost radio gymnastics, kicking shuttlecock 30 minutes after dinner, or brisk walking for 40 minutes after lunch. There are also some regular methods, such as climbing stairs, dancing, cycling, skating, etc.
slimming exercises
3、 Exercise program for the elderly
1. Sit ups. Don't overdo, just stop.
2. Squat. In the park or community, you can use the guardrail, both hands grasp the guardrail, the action is still mainly to ease.
3. Wall supporting body. Use the wall of the home, support the wall with both hands, stand upright, and slowly lift the body on tiptoe.
4. Walking, walking, jogging, Taijiquan, social dance, Yangko for the aged, etc.
It is suggested that the elderly should do some simple preparation before exercise, and should not exercise with illness.
General rule: the daily amount of exercise should be guaranteed, generally 1 to 2 hours is better. The best choice for exercise is 30 minutes after meal to avoid gastrointestinal discomfort