Step 1 What to do before exercise
Warm-up: Stiff body that has not been active for a long time, and sudden intense exercise is prone to strain or sports injury.
weight loss exercises at home
- The feet are shoulder-width apart, and the arms are naturally bent. Relax on both sides of the body, naturally rotate left and right, and feel the muscles on both sides of the waist to stretch slightly.
weight loss exercises at home
- Interlace your arms behind your hips, feel your shoulders and chest stretch out, and stretch your hands slightly upwards to relax.
weight loss exercises at home
- Open your feet shoulder-width apart, bend your knees slightly, tuck your abdomen in, arch your waist back, slowly lean your upper body forward, relax your neck and hang your head naturally between your arms, feel the back of your legs and your entire back Lajin.
Step 2 Follow the coach to move
upper abdominal training
weight loss exercises at home
- Lie on your back on the mat first, open your feet about the same width as your hips, keep your knees naturally bent (about 90 degrees), let the soles of your feet step on the mat stably, put your hands and fingers on the back of your head, and your head naturally on the mat.
weight loss exercises at home
- The elbows are slightly clamped, about the same width as the shoulders, the chin is about a fist distance from the chest, and the chin is slightly lifted. When lifting, the abdomen is tightened and exhaled. The upper body is in sequence: head, shoulders, upper back , leave the floor, put your lower back on the mat, lie down and put your body back on the mat in reverse order, inhale and repeat this action.
lower abdominal exercises
weight loss exercises at home
- Lie on your back on the mat, put your hands and fingers on the back of your head, open your elbows to the side, touch your elbows to the floor as much as possible, keep your knees together, relax and cross your calves after your feet leave the floor, and keep your knees just above your hips. Keep your heels as close to your butt as possible.
weight loss exercises at home
- Using the strength of the lower abdomen, lift the hips, let the knees slightly close to the chest, the hips must be lifted off the floor, and then gently return to the floor, the knees return to the top of the hips, and the hips rise and go back repeatedly.
Small reminder: The key point is that the upper body must be stable, the head must be pressed against the hand, the hand must be pressed on the mat, and the tailbone must be repeatedly raised and lowered.
Comprehensive upper and lower abdominal training
weight loss exercises at home
- Lie on your back on the mat, knees together, feet together and step on the ground, knees are kept naturally bent, first put your right foot on your left leg (similar to the action of tilting Erlang’s legs), and place the tip of your left finger next to your temple , the pulp of the right hand is placed under the left rib cage.
weight loss exercises at home
- When exhaling, turn the body up and to the right at the same time, feel the left shoulder approaching the right knee, the key is to keep the lower body stable, so the inner thighs should be clamped slightly, and the calves should feel close to each other.
Small reminder: Do 15 reps on one side, then switch sides. When switching sides, pay attention to returning your feet to a symmetrical position first.
The number of training required: each movement is about 20 times counted as one group, each doing three groups.
Tips: For more knowledge about bedroom workout, home fitness, outdoor fitness, office workout, etc., please pay attention to: gtehy.com, to provide you with comprehensive and professional weight loss workout plan at home, best exercise to lose weight at home and other knowledge.
