1. For the waist fat, sit up on a chair with legs together, and keep your stomach closed and head up. You can also lean your upper body backward, straighten your back muscles, and carry out repeated movements back and forth for at least ten minutes. You can also stretch your arms to exercise your abdominal muscles, keep your body upright, keep your feet the same width as your shoulders, and lift your arms on one side to lean towards the other side. In addition, imitating the action of wiping the floor can also thin the fat on the back.
2. Press on your palm. First, lie on your stomach, then spread your arms the same width as your shoulders, press your palms on the ground, and hold your body up. Press down slowly. Keep your back and legs flat during this process. For this group of actions, do 8 to 10 times for each group. The recommended number of repetitions is 2-3. Each group can rest for about 30 seconds.
3. Sit ups. When doing sit ups, you need to put two hands behind the back of your head, and then lie on the ground, or on the mat. Press and hold the foot, then bend it. This action is performed 20 to 30 times in each group, and then divided into 2 to 3 groups. You can rest in the middle for about 20 to 30 seconds.
4. Stand against the wall. It is easier to stand against a wall. You need to pad your toes, and then lean your back against the wall, keeping the distance around one fist. It is recommended to stand against the wall for more than 15 minutes.
5. Yoga. There are many yoga movements, you can consider practicing the basic movements first. But it can only be carried out under the guidance of professionals.
6. Alternate dumbbell rowing. For this training, dumbbells need to be prepared. This action is to keep the top of the broken wall straight, synchronously hit back, and hold the dumbbell with both hands. Feet open and shoulder width apart. Then lower your upper body and row. You do about 15 times. You can train between two and three times. When doing this training, you need to pay attention to the speed, not too fast.
7. Step on the bike. Cycling is a very useful aerobic exercise. I also choose to stay at home or in the gym. You can also choose bicycles as the main means of transportation when you go out.
8. Swimming. Swimming is a fat burning exercise. It can effectively help people lose weight. When swimming, you need to ensure your own safety.
9. Try running or jogging. Running can help you get started quickly. You can choose to listen to music while running, which can increase the appropriate entertainment.
10. Rock climbing. Rock climbing is also a good way to slim down. But I'm afraid you are much better than you look. You need to increase the weight of your upper body. When climbing, it is recommended to ensure that you can have enough physical strength and wear safety equipment, and you need to go to the gym or professional venues.
11. Pilates. Pilates is a form of confrontation or movement to train your flexibility and, to achieve, shaping a slim body movement. Sometimes it needs to be done, like a medicine ball or a heavy load.
12. Sliding arm movement. Swinging the arm is to swing the arm with both hands and bend the legs 90 degrees.
13. Walking is a very good slimming exercise.
14. Play badminton. Playing badminton consumes physical strength by bouncing, running and waving arms.
15. Play table tennis. Playing table tennis is also a very useful slimming exercise.
16. Run the stairs. Running stairs achieves the goal of slimming down through a large range of running and physical consumption.
17. Play tennis. Playing tennis consumes physical energy and helps reduce lower body fat.
18. Dumbbell lift. Using dumbbell lift can effectively help upper body fat consumption to shape a healthy physique.
19. Stretcher fitness. Use the puller to consume upper body fat by waving with both hands.
20. Play basketball. Play basketball and help your body reduce fat by jumping a lot.