Abstract: The reason why slimming exercises are suitable for weight loss is not only that it is a good aerobic exercise, but also that it is a whole-body exercise that will not increase the burden on the body and cause negative effects such as thick legs or buttocks hypertrophy. It can increase the mobility of joints and enhance the flexibility of the body. What are the common whole-body slimming exercises? What should you pay attention to when doing weight loss exercises? What are the common whole-body slimming exercises? What should you pay attention to when doing slimming exercises?

What are the common whole-body slimming exercises?

The first group

1. Slowly Lower your legs, bend your knees, and hook your toes toward your legs.

2. Slowly stretch your legs and extend your toes.

3. Bend your knees again and hook your toes toward your legs.

4. Bring the knees closer to the head, the thighs and the ground are at an angle of 135 degrees, the calves are parallel to the grounded feet and the insteps are straight.

Group 2

1. Keep the last action of the previous step, grab the instep of the foot with your left hand, and pull it to the side of the head.

2. Look upward, lie flat, and pull the knee of your left leg with your right hand to the outside of your right leg.

3. Hook your right toes with your left hand, and hook your right leg inward toward the head.

4. Support your right elbow on the ground, hook your right calf inwards and hold your left hand, bend your left leg at the knee and try to keep the entire leg as close to the ground as possible.

Group 3

1. Face down and straighten your right arm, grab your right foot behind your back with your left hand, hook your right leg back, and bend your left leg.

2. Change hands, straighten your left arm, and grab your right foot with your right hand.

3. Keep your right leg flat and place your arms on your chin.

4. Support the floor with both hands, straighten the body and stretch as far back as possible.

5. Turn your head and keep your eyes level.

6. Straighten your legs back together, stand up with your hands on the ground, and lean your body as far back as possible.

7. Draw in your abdomen, push your buttocks back, and sit on your heels. Straighten your legs and bend forward to face down on the ground.

Group 4

1. Stand up, tuck your abdomen, round your back, raise your left hand to support the ground, and turn your right hand to the left along with your body and extend it.

2. Turn your upper body to one side and change your hands to support the ground.

Group 5

1. Point your toes to the ground, push your buttocks up, and look toward your navel.

2. Step forward with your left foot in a long lunge to stretch your inner thigh muscles.

3. Place the knee of your right leg on the ground, the instep of the foot on the ground, and stretch the muscles in the front of the hip.

4. Press your pelvis down as much as possible, put your hands on your knees and straighten your upper body.

5. Place your left hand on the ground on the inside of your left ankle. Raise your right hand and look at your fingertips.

6. Support the ground with your right hand, and push your left knee outward with your left hand to stretch it.

7. Return to the front, spread your feet sideways, hook your toes, and push your buttocks down as much as possible.

8. Switch sides and do it again.

What should you pay attention to when doing weight-loss exercises

1. You should pay attention to time control in aerobics

It does not mean that the longer you dance, the better the effect. Especially friends who have just started to do aerobics should choose the appropriate time based on their actual physical condition. Generally the best time to do aerobics is in the afternoon. On this hot day, when the sunshine recedes in the afternoon and the individual's mental vitality begins to rise, doing aerobics is the easiest way to achieve the effect of losing weight.

2. You should choose the method that suits you when doing aerobics

Some aerobics have a very large amount of exercise, which is more suitable for people who have been exercising for a long time and have different pursuits of goals. The type selection should also be different. For example, yoga is also divided into hot yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; it is also divided into women's aerobics and men's aerobics; according to the practice method, it is divided into freehand aerobics and aerobics with light equipment or specialized equipment. For example, aerobics; based on local training, they are divided into neck aerobics, abdominal aerobics, leg aerobics, etc.; the selection of these aerobics should be based on each person's situation and each person's training purpose.

3. During aerobics, you should pay attention to the matching of clothes

Wear light and protect the clothes. When doing aerobics, you should choose elastic sportswear so that your movements are not restricted. Cotton clothing has strong sweat absorption and is suitable for wearing during exercise. Some people like to wear plastic tights to exercise in order to lose weight. In fact, this is of very limited help in losing weight. Plastic tights can cause people to sweat a lot during exercise, but the weight lost is easy to regain. Therefore, it is very important to wear the right clothes for aerobics.

4. During aerobics, you should pay attention to the regulation of breathing

Aerobics can activate every cell in the whole person. Correct breathing can speed up metabolism and help lose weight. purpose. Therefore, you must follow the coach's instructions and adjust your breathing to continue doing aerobics. This is a key to doing aerobics.

5. Beginners can slow down the exercise rhythm

Enter a full exercise rhythm to reduce the intensity of exercise. After adapting, they can gradually speed up the rhythm. Because the average resting heart rate of a normal adult is about 75 beats/minute, and the heart rate will exceed 100 beats/minute during slight exercise. For a 26-year-old person, her maximum heart rate is 220-26=194 beats/minute. Therefore, 120 to 150 times/min is indeed a medium-low intensity. Exercise at this intensity can be carried out for a long time without feeling strenuous.

6. Appropriately replenish water

The amount of exercise involved in aerobics to lose weight is relatively large. Adjusting the breathing frequency can avoid being out of breath. When moving, you must be careful and focused, try to make your posture as perfect as possible, and become familiar with each movement through continuous practice. In addition, a lot of sweating occurs during aerobics, which can easily cause the body to be dehydrated. Prepare a bottle of mineral water to replenish the body with water in time to avoid slowing down the metabolism. You should slow down before completing the exercise and allow your body to gradually return to a stable state.

7. Choose the right music rhythm

There are many types of aerobics. Not only can we lose weight through it, but we can also have great fun. Generally, the main ones we come into contact with are: aerobics, step aerobics, boxing aerobics, jazz aerobics, yoga aerobics, etc. And we can choose according to our preferences. Calisthenics for weight loss are performed with a regular and continuous rhythm. Beginners should choose music with a moderate rhythm, because this will make it easier to enhance the coordination of the body and get a feeling of satisfaction and pleasure.