Do these exercises regularly at home and you will be in good shape in 10 days

　　How to exercise and lose weight at home? with auxiliary furniture

　　It seems difficult to lose weight through exercise at home, but in fact it is relatively simple because there are a lot of furniture at home, and housewives can use the furniture at home to lose weight, such as the dining table at home. Doing sit-ups with your hands on the dining table can slim down your abdomen and arms. You can also do yoga on the carpet at home. In fact, drying clothes at home is also a good exercise pad to slim down your calves.

　　1. Morning exercises in bed

　　Slimming effect: exercise Deep muscles consume 10 more calories

　　When you wake up, sit up slowly without using your hands; straighten your legs and bend your body forward until you feel a slight tension in your back and hamstrings. Stop for a moment, lie down using your abdominal muscles, rest for a while, and repeat twice.

　　2. Climbing stairs to lose weight

　　Weight loss effect: consume 10 more calories

　　Before carrying your backpack up the stairs, stop in front of the steps to exercise your calves. Hold the railing with one hand and bend your right leg. Step on the edge of the step with the forefoot of your left foot, press your heel down, and then raise it to a tiptoe position. Pause and repeat, 8-12 times on each foot.

　　3. Run in place

　　Instead of standing still, start running and push your feet as hard as possible toward your buttocks, a method of exercise that will tighten your buttocks.

　　1. Before starting, stand in the same position as before standing still.

　　2. After running, the closer the heels are to the buttocks, the more effective it will be.

　　3. Just think about using your heel to hit your buttocks to do this exercise

　　4. Power jump

　　Power jumping is a simple exercise that can sculpt the lower body curve. It is almost at the end of the exercise. The most important thing about aerobic exercise is time. Interval training. Compared with time, correct posture is more important, so you should pay attention to posture when exercising.

　　1. Stand with your feet shoulder-width apart.

　　2. Extend the back legs straight

　　3. While bending and lifting the front foot, gently jump up with the back foot.

　　4. Of course, the legs at the back should also remain straight at this time.

　　5. Repeat the action. If you feel tired, just run in place.

　　5. Towel Squats

　　Benefits: This action not only tightens the buttocks and arm muscles, but also benefits the heart and lungs.

　　How to do it: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Hold a towel tightly with both hands and raise it above your head, with the distance between your hands wider than shoulder width. Do a squat (back straight, buttocks down, as if there is an invisible chair under you), and your knees should not go beyond the level of your toes. Repeat for 3 sets of 10 times each.

　　6. Weight loss exercises before going to bed

　　Slimming effect: It can strengthen the hamstrings and deep muscles and consume 10 more calories.

　　Before going to bed, lie on the floor, put your legs on the edge of the bed or chair, slowly bend your knees, lift your buttocks off the floor, pause for 5 seconds, relax and do 10-20 more times.

　　How to exercise and lose weight at home? Buy fitness equipment

　　Many women are restricted in losing weight at home, so they can buy some fitness equipment and put it at home. The most popular fitness equipment is the treadmill. Housewives can exercise on the treadmill for 40 minutes after finishing housework. There is a lot of fat on the arms female You can also buy barbell exercises. The barbell does not occupy a large space and has a relatively good weight loss effect. Many housewives can use this method of weight loss at home.

　　1. Treadmill weight loss

　　If there are no calories marked on the treadmill, you can calculate it with a simple formula: weight (kg) Walking or running on the ground is the same, but from the perspective of the actual exertion of the human body, it saves the pushing and stretching movements than walking or running on land. It is this that makes the bodybuilder feel very relaxed and comfortable. It can run 1/3 longer than on land, and the energy consumption is also greater than land training.

　　The first time is no less than 20 minutes, 220-age × (60-70)%, brisk walking with a slope of 0 degrees

　　The second time should not be less than 30 minutes, 220-age × (60-70)%, brisk walking with a slope of 30 degrees

　　The third time shall not be less than 20 minutes 220-Age

　　2. Dumbbell exercises to lose weight

　　Squatting against the wall with arms raised

　　Group 1:

　　1. "Sit" against the wall, with your feet shoulder-width apart, toes pointing forward, holding dumbbells in both hands, palms upward, knees bent, and thighs forming an angle of about 45 degrees with the wall.

　　2. Inhale, and then slowly bend your forearms toward your chest (when your foot strength strengthens, that is, when you can complete the movement with an 8-pound dumbbell, lower your thighs to an angle of 65 degrees with the wall, and eventually 90 degrees).

　　Second group:

　　1. Stand with your feet apart, your knees slightly bent, your left foot in front, your right foot in the back, your toes forward, and your body weight evenly distributed. Hold dumbbells with both hands, palms facing your body. Slowly lower into a lunge.

　　2. Then when you lift your body, raise your arms to both sides to shoulder height, with your palms facing down. Don't let your elbows become stiff.

　　3. Stepper to lose weight

　　Training method:

　　1. Swing your arms. The higher the arms swing, the greater the intensity;

　　2. Squat down with your lower body without letting your bent knees exceed your toes, then stand up straight and return to the state of exercise;

　　3. Hold the drawstring tightly and swing it up and down;

　　4. Hold the drawstring tightly, raise one hand above your head, then raise the other hand above your head as you step forward, and lower the original hand to your waist;

　　5. Hold the drawstring tightly. When stepping with one foot, straighten the corresponding hand forward and place the other hand on the waist. Then as you step, straighten the other hand forward. The original hand is placed on the waist;

　　6. Hold the drawstring tightly and stretch both hands sideways as you step.