Everyone has a love for beauty. When our material life is relatively rich, we will all pursue spiritual richness, which includes wanting to make ourselves better, such as our figure. We will hope that our figure becomes slim. Some, in order to be able to wear all kinds of beautiful clothes, we also hope that we will become stronger and tighter, so that we can still be tall and tall, young and energetic when we are older.
It is not that difficult to achieve this. Although we cannot fight against the rules, we can still keep ourselves in a good state for a longer period of time through our own efforts. And for keeping yourself young and in good shape, a A very effective magic weapon is to keep exercising. Because effective exercise can play a positive role in maintaining the health and condition of the body. It will not only help us improve our resistance and reduce illness, but also help us protect our bones and prevent osteoporosis. It will also allow us to strengthen our muscles through Exercise to combat problems such as skin sagging that time brings.
Therefore, in the process of losing weight, we cannot blindly control diet and ignore exercise. Although exercise is not a necessary condition for weight loss, exercise is of great significance for maintaining body shape. This can be seen from some fitness enthusiasts. Of course, this is inseparable from their unremitting persistence. For them who love sports and fitness, age may be just a number. For example, the well-known diva Sammi Cheng, Niu Li and other celebrities are all nearly 50 years old but have good figures that no girl can have.
Speaking of which, there is another star who also has good fitness habits, and also has an age-free appearance and a girl-like figure and appearance. She is Zhou Huimin . Speaking of Zhou Huimin, it seems that her age has been exposed again, because She is no longer young and has reached the age of 51, but when we see her recent photos, friends who don't know her will think that she is a member of some girl group. Because she is still slender and tight, and still full of fairy spirit. For her, age may be just a number, but we cannot ignore the hard work behind her. In an earlier interview, she mentioned that the secret to keeping herself in good condition was to sweat, and of course she kept insisting on it.
Therefore, no one is born with a good figure, and no one will always stay young forever, but time pays off and persistence will keep you in good shape for a longer time.
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So, for us members of the public, we may not have rich material conditions to better manage our appearance and figure, but hard work is the same. As long as we can work hard and persist, we will also let Maintain a good physical condition and a good figure for a long time.
Therefore, letâs share a set of exercise methods that are very suitable for home. Through this form of exercise, we can help us burn calories to maintain or lose weight. It can also help us exercise muscles to maintain shape and keep the body firm and youthful.
Action 1: Jumping jacks (30-45 seconds)
- Stand with your legs slightly apart, keep your back straight, tighten your core, and let your arms hang naturally.
- Jump your legs outwards, while raising your arms upwards above your head, legs After landing, jump back inward, and at the same time lower your arms to restore
- to keep the rhythm of the entire movement even. Pay attention to bending your knees to cushion your feet when they land. Action 2: Crunch (15-20 times)
- Lie on your back with your upper body on the ground and your legs bent and knees together. , put your hands next to your ears
- Use force to roll up the abdomen, pause at the top of the movement, contract the abdominal muscles, and then slowly return to the position.
- During the entire movement, your arms and neck should not be involved in exerting force, just move up and down with the body
Action 3: Wide squats (15-20 times)
- Open your legs wide apart, point your toes outward, straighten your back, tighten your core, make fists with both hands in front of your chest
- Keep your body stable, keep your back straight, and your buttocks facing forward Sit back and squat with your knees bent until your thighs are parallel to the ground or slightly lower, then stand up and return to the position.
- Pay attention to keeping your back straight during the entire movement, and make sure your knees and toes are in the same direction.
Action 4: Supine bicycle (16-20 times)
- Lie on your back, Put your back on the ground, put your hands next to your ears, straighten your legs forward together, keep your feet off the ground
- keeping your lower back on the ground, use your abdomen to push your knees forward and lift one leg, and at the same time turn your shoulders to the side of the active leg.
- Keep your knees and elbows as close as possible, pause at the top and slowly return to the top, and then proceed to the other side.
Action 5: Side lunge (16-20 times)
- Stand with your feet wide apart, with your waist and back straight. Tighten the core, make fists with both hands in front of the chest to keep the body stable, keep the back straight, sit with the buttocks back and to the side, and squat until the knees are bent, the legs and the thighs are parallel to the ground, then stand up and return, and then do another step after the body is stable. Side
Action Six: Standing Knee Raise and Turn (16-20 times)
- Stand with your feet slightly wider than shoulder width apart, keep your back straight, tighten your core, place your hands by your ears
- to keep your body stable, and lift your knees forward. With one leg, rotate your shoulders to the knee-raising side at the same time.
- Make the elbow and knee on the opposite side as close as possible. After a pause at the top, slowly return to the other side.
Start training after being fully warmed up, resting for 45 seconds between movements. About 2 seconds, 3-4 groups each time, 3-4 times a week. After the exercise, relax and let the body slowly recover.
(A mini program has been added here, please go to the Toutiao client to view)
In addition, it should also be said that if you want to effectively lose weight or maintain a figure, regular dietary control is always necessary, because it is effective Diet control will ensure a basically stable caloric intake, and exercising on this premise will effectively open up the caloric gap and allow us to slowly lose weight. Of course, good results are always inseparable from persistence.
Author: October Zhixing
