In the 30-day exercise weight loss plan, what actions can you do to lose weight better? Let me tell you.
30-day exercise weight loss plan – at home
- Walk for 30 minutes
When going to the supermarket to buy things, try to go as far as possible, and carry shopping bags in both hands at the same time. As the weight increases, the exercise intensity will also increase!
- Do housework for 20 minutes
Usually washing clothes and wiping the table can also help you lose weight. Isn’t it necessary to clean before the Spring Festival, in fact, cleaning can also help you lose weight! In particular, consciously tightening the muscles of the whole body, the range of motion is as wide as possible, and the consumption of calories is very powerful!
- Do simple stretches for 20 minutes
Similarly, stretching muscles and bones in the morning and evening can also effectively reduce fat. Compared with high-intensity exercise, stretching can better exercise muscles and restore flexibility and elasticity to hardened muscles.
30-Day Exercise Weight Loss Plan – Slimming Actions
Action 1: Kneeling on the knees and leaning back
Slimming position: arms, buttocks, abdomen, front and back thighs
Kneel on the floor, knees are shoulder-width apart, hands on hips, shoulders slowly back, arms are forced, so that you can feel the muscles stretch in the position of the meat, hold for 10 seconds when the maximum amplitude is reached, take a deep breath, return to the position and then do .
Action 2: Open your legs and raise your arms
Slimming positions: arms, outer waist, inner thigh, calf
The legs should be as far apart as possible at 180°. The soles of the feet should be at a vertical angle to the legs. Feel the calf stretched, the arms are raised, the palms reach the head slightly, and move slowly to the left. The slower the movement, the better the effect. Do it in the opposite direction for 10 seconds.
Action 3: Lie on your side and raise your legs
Slimming position: arms, outer waist, outer thigh
Lie on the floor on your side, put your arm against your head, and place your other hand on the floor. Use the strength of your waist and legs to lift your legs up, hold for 5 seconds and then put them down. Do 10 movements and then switch to another. side.
Action 4: Bend over and raise your legs
Slimming position: shoulders, back, buttocks, back of thighs
Lie on the floor, stretch your limbs, use your waist and abdomen to land on the ground, lift your left leg and lift your right arm, otherwise lift your left arm when you lift your right leg, move slowly, stretch your muscles as much as possible, hold for 10 seconds Change direction.
Action 5: Bend your knees and arch your back
Slimming position: thin arms, breast enhancement, thin buttocks, thin back of thighs
Bend your knees, keep your upper and lower legs at 90°, keep your back straight, put your arms over your knees, and press your knees hard. It is effective to feel pain in the back of your arms and thighs.
