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Simple home slimming exercise at home easy thin do not need a gym

Simple home slimming exercise, at home easy thin, do not need a gym. You don't need a gym to lose weight. Simple and efficient exercise at home can help you achieve your desire of losing weight easily. If you want to lose weight, don't make excuses for your laziness. Don't be a monk. It's not difficult to lose weight. Come and have a look!

I want to lose weight, but I always find all kinds of reasons for myself. Now Xiaobian recommends a set of simple and efficient slimming exercises for you. Even many American Actresses favor it. The most important thing is that it makes it easy for you to lose weight at home. Needless to say, the effect is free from the trouble of going to the gym, so that you have no excuse not to lose weight. Let's practice together.

Guidance plan:

Exercise as directed three to four times a week. The exercise steps are as follows:

1) Before exercise, do some simple aerobic exercise to warm up, such as standing still, etc;

2) Then do the first three actions, each action to do a group; then 6 minutes of relatively high intensity exercise, such as running in place, etc., alternate with slow one minute and accelerated one minute;

3) Next, do the last three actions

4) Repeat the second step for six minutes

The whole exercise takes about 20 minutes. If you still have time and energy, you can have another 20 minutes.

Sports equipment: you need a fitness ball (sold in sporting goods stores or Taobao); an 18-24 pound barbell; an elastic fitness resistance belt; an 8-10 pound heavy ball (shot put, dumbbell can be); a firm chair; a towel.

Action 1: chest expansion

1. Lie on the fitness ball and bend your knees to 90 degrees. Hold the barbell or dumbbell tightly with both hands and lift it up. The distance between the hands is slightly wider than the shoulder and 90 degrees to the body.

2. Bend your arms and take the dumbbell back to your chest.

Action 2: ski jump

Secure one end of the elastic band (or a strong elastic band) and raise your hands to shoulder height.

Step out the right leg and drag the resistance to the right leg, with the right hand on the outside of the right leg and the left hand between the two legs. Resume the initial action. One more pull to the left.

3. Russian twist

Sit on the ground with your knees together and hold the ball or dumbbell in your hands. Lean back 45 degrees.

Push the ball to the left and then to the right (keep leaning back, if you want to make it more difficult, lift your feet slightly)

Push up

Lie prone on the ground and support the ground with your elbows and toes.

Hold your left hand straight, count silently, bend your left hand back, and then hold up your right hand.