Sihai network

Easy and simple weight-loss exercises at home to create a perfect body

Easy and simple home weight loss exercise, quickly create a perfect body. Whether we have the habit of exercising or not, it is necessary to find time to do exercise at home. Today, I recommend some effective weight-loss and home-based actions for you. As long as you practice carefully, you can build a good figure.

Dumbbell exercises

1. Stand on the floor, holding the dumbbell in both hands, legs together, back straight. Then step left leg to the left, slowly bend the knee, do squat action, at the same time both hands to both sides, adhere to two seconds back to the center position. Then take a step to the right with your right leg and continue to repeat. This kind of exercise can train the thigh and arm muscles.

2. Stand on the floor, feet shoulder width apart, right hand holding dumbbell, hands on both sides of the body, back straight. Then raise both hands and arms, and pass the dumbbell from the left hand to the right hand, and then put it back to the sides of the body. Then continue to lift the dumbbell back to the right hand. Speed up the speed of transmission, although this exercise is simple, but it can be very effective in reducing arm weight.

3. In a standing position, take a step forward with the left leg, bending the knee so that the thigh and calf are at a right angle, and the right leg is straight backward. Hold the dumbbell in your hands and lift them up to your chest. Take two breaths, then straighten the left leg, while the right leg retracts, bending the knee upward and raising the arm to both sides, so that the thigh is parallel to the ground. After landing, take your arms back and move on to the other side.

4. Lie flat on the ground, knees bent and feet on the ground. Keep your feet at a proper distance from your hips. Hold the dumbbell with your hands on both sides of your head and breathe evenly. Body tension up, with the strength of the waist to lift the hips, while the arms up, and then slowly back to the ground. This repeated practice can effectively shape the hip curve, reduce abdominal fat.

stretching

1. Lie flat on the mat with your hands crossed behind your head. Bend your knees together and breathe evenly. Exhale, lift the upper body as far as possible, shoulder off the ground, turn to the left, insist on returning to the ground for two minutes, then lift the upper body directly in front, return to the central position, and finally change to the right side. Repeated practice can train the line of waist and abdomen.

2. Standing on the floor, take a big step with your left foot to the left, and keep the upper body straight. Breathe steadily, then raise your arms to both sides, slowly bend down and turn to the left side. At the same time, use your right hand to touch the foot surface of the left foot. The left arm should be as straight as possible in the oblique rear. Hold on for two minutes, return to the original position, then take a step with your right foot to the right and repeat the same exercise.

3. Lie on your side on the mat with your elbows supporting your head. Then slowly lift the left leg, the left hand grasps the left foot palm, extends to the ceiling, lets the left leg and the ground present the right angle, maintains the even breath, stops for half a minute. Then slowly return to the ground. Turn over and move to the right side to continue. This action can not only shape the thigh line, but also reduce the side waist fat.