What are the exercise methods for losing weight in summer? How to lose weight in summer is the most effective?

Summer is coming, and it's meat season again, but can you stand your elephant legs, big belly and squatting? If you can't stand it, come with me and learn how to lose weight in summer and build yourself a perfect figure. The exercise of losing weight in summer is different from that in spring, autumn and winter. This season's weight loss methods are unique, so what are the weight loss exercises in summer? How to lose weight in summer is the most effective?

1, 5-step yoga tightens hips.

(1) Put the fitness ball under the abdomen, support the ground with both hands, keep your body in a straight line, put your legs together, tighten your leg and hip muscles, and relax your shoulders. Bend your right leg, stretch your feet up and keep breathing. Inhale, slowly lift your left leg, make your right foot close to the inner side of your left thigh, hold your chest out, look forward, and keep your body balanced. Exhale, put down your left leg and relax your right leg, and return to the starting position. Left and right leg replacement exercises.

(Keep breathing for 3-5 times after each exercise, one group exercises 10-20 times, 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )

(2) Lie on your back on the mat, put your arms at your sides, bend your knees at right angles, and put your feet on the fitness ball. Inhale, press your hands to the ground, lift your hips up, tighten the muscles of your thighs and hips, and try to control the ball with your legs. Exhale and slowly lower your hips.

(Keep breathing for 3-5 times after each exercise, one group exercises 10-20 times, 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )

(3) Kneel on the mat, keep the hip width, hold the fitness ball with your arms from the back of your body, close your hips, and look straight ahead. Exhale, bend back, expand your chest and pull it up, and then stick it on the fitness ball. Inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball and breathe evenly. When inhaling again, put your hands around the fitness ball again. Exhale, lift your body by abdominal strength and return to the starting position.

(Keep breathing for 3-5 times after each exercise, one group exercises 10-20 times, 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )

(4) Stand on the mat, lean forward and put your hands on the fitness ball. Inhale, stretch your right leg backwards, and stretch your feet. Exhale and slowly lift your right leg so that it is on the same plane as your back. Inhale, raise your left arm and stretch it far away, look at the ground and tighten the muscles of your hips, abdomen and legs. When exhaling, gently put your left arm on the fitness ball to keep your body balanced. Relax, return to the starting position, and then switch to the other side.

(Keep breathing for 3-5 times after each exercise, one group exercises 10-20 times, 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )

(5) Stand on the mat with your legs slightly apart, put your arms across your chest and keep breathing. Inhale, move your right leg to the left rear side of your body, and tighten your leg muscles and feet. Exhale, squat slightly, bend your legs and overlap, and keep your body balanced. Inhale and stretch your knees again. Exhale, return to the starting position, change your left leg and start over.

(Keep breathing for 3-5 times after each exercise, one group exercises 10-20 times, 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )

2, 8 thin into a small waist movement

(1) Hula Hoop Walking

When I was young, hula hoop was a kind of entertainment. Now hula hoop is not to regain innocence, but to turn away fat! Hula hoop is a very targeted waist and abdomen slimming training method, which can not only exercise the lumbar spine and muscle groups, but also exercise the waist and abdomen fat that is not easy to exercise at ordinary times.

(2) It is more exciting to walk fast with an abdomen.

Experiments show that brisk walking can consume more calories than running, in other words, brisk walking can make you lose weight faster! And if you can inhale and abdomen while walking fast, this kind of exercise with muscle traction can double the speed of fat decomposition.

(3) Take out 15 minutes to stand upright against the wall every night.

Standing against the wall seems ridiculous, but it can actually make fat burn. In the process of standing against the wall, the muscles contract tightly, the blood circulation speed increases, the basal metabolic rate increases, and the fat in the waist and abdomen begins to be dismantled.

(4) Abdominal massage accelerates fat decomposition.

According to the theory of traditional Chinese medicine, there are many meridians in the abdomen, especially veins. Intravenous massage can promote gastrointestinal peristalsis, accelerate lymphatic circulation and promote lipolysis. If the massage can be combined with some essential oils (such as grapefruit, geranium, juniper, citrus and so on. ), can better play the role of thin waist and abdomen.

(5) Supplement more B vitamins.

Vitamin B is a natural nutritional supplement for losing weight. Although it can't directly fight fat like diet pills, it can improve the physical environment and shape the constitution that is not easy to gain weight.

(6) Pitaya is not only delicious.

Pitaya tastes sweet, and more importantly, it contains oligosaccharides and a lot of cellulose, which can improve the intestinal transport function and quickly discharge the body garbage that causes abdominal fat.

(7) Drink a cup of Pu 'er tea.

Compared with green tea and scented tea, Pu 'er tea is a kind of fermented tea, which contains a large number of beneficial bacteria and enzymes, which can help to expel greasy food and improve physical fitness, while a large amount of caffeine contained in Pu 'er tea can also promote lymphatic circulation and improve edema.

(8) Adjust diet

In the daily diet, try to eat more green vegetables and reduce the intake of fat and carbohydrates. In addition, we should ensure the intake of calcium and protein, because they can maintain a long-term satiety and inhibit fat accumulation.

3, 4 steps yoga to reduce thigh fat.

(1) supine kick

1) Lie on your back on the mat, put your arms at your sides and hold elastic belt;

2) Inhale, lift your right leg, hook your toes, and hold both ends of elastic belt with both hands;

3) Exhale and put elastic belt on the back of the thigh;

4) Inhale, stretch the elastic belt with both arms and lift the arch to the distance;

5) Inhale again, stretch your legs straight and upward, and stretch your arms to elastic belt;

6) Exhale and bend your knees. Inhale, put elastic belt back on the back of thigh and stretch. Exhale, return to the initial state and switch to the other side.

Editor's note: Keep breathing 3-5 times after each exercise. A group of movements is performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.

(2) Bending and stretching

1) Stand on the mat, hold both ends of elastic belt with both hands, step on the elastic band with your left foot, and take a small step forward with your right foot;

2) Inhale, tighten your arms and stretch elastic belt, and put your hands on your chest;

3) Exhale, and the arm pulls elastic belt to extend to the scapula;

4) Inhale, bend your knees, stretch your arms back, stretch your chest far away, and keep your whole body stretched;

5) Exhale, slowly relax your arms and retract your bent knees. Go back to the starting position and practice on the other side.

Editor's note: Keep breathing 3-5 times after each exercise. A group of movements is performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.

(3) Side brace stretching

1) Kneel on the mat at four o'clock with arms shoulder width;

2) Grasp both ends of elastic belt with both hands and extend the right leg backwards;

3) Exhale and rotate the body clockwise with the left knee as the support point, with the right leg in front and the left leg behind;

4) Inhale, stretch elastic belt with your arms, stretch upward, look at the ceiling with your eyes, hold your chest out, abdomen in, and tighten your leg muscles;

5) Exhale, relax your arms and put them down slowly. Return to the starting position and practice alternately on the left and right sides of your body.

Editor's note: Keep breathing 3-5 times after each exercise. A group of movements is performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.

(4) load-bearing leg lifts

1) Lie on your side on the mat, bend your elbows at right angles to the ground, put your right hand on the ground in front of your body, and tie the elastic belt above your knees;

2) Exhale, bend the right leg and tighten the thigh muscles;

3) Breathe out to adjust breathing, inhale and spread across joints, stretch the right knee upwards, and tighten the muscles of thighs and buttocks;

4) Inhale and return the right leg to Action 2;

5) Exhale, return to the starting position, and train the left and right legs alternately.

Editor's note: Keep breathing 3-5 times after each exercise. A group of movements is performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.