How to do weight loss exercises and bodybuilding

Nowadays, many friends want to lose weight, but they just can’t find a method that suits them. In fact, exercise is an indispensable part of losing weight. If you want to lose weight, you must exercise more often. Fitness exercises are a very good way to lose weight. They can help us lose weight in the waist, legs, buttocks and abdomen, and you can exercise the parts you want to lose weight. So how to do weight loss exercises?

1. To slim your calves, sit on the ground with your legs stretched forward and your hands on the ground behind you to support your body weight. Place a scroll under your knees and slowly roll it from your knees to your ankles and back to your knees.

2. Hamstrings Sit down with your left leg on the scroll, right knee bent, and hands on the ground behind you for support

(a) Roll the scroll from your knees to your hips.

(b) Leg switching exercise

3. Quadriceps

Lie face down with the scroll at your hips

(a) Lean your body toward your left leg, using your left leg as support

(b) Roll the scroll between your knees and hips

4. Back

Sit on the ground with the scroll behind you, cross your hands behind your head, lean back and lie on the scroll.

(a) Contract your abdomen and buttocks and roll the scroll slowly

5. Outer side of leg

Lie on your side with the scroll under your left hip

(a) Tighten your abdomen and buttocks to keep your body balanced and slowly roll the scroll from your hips to your knees.

(b) Repeat on the other side.

6. Shoulders and sides

Lie on your left side with the scroll under your armpit

(a) Tie your abdomen and hips tightly, keep your body balanced, and slowly let the reel pass through your armpits and under your ribs.

(b) Repeat on the other side.

7. Remove excess fat from the lower body

Intense squat jump

(a) Stand with your legs apart, toes pointing outward, and arms at your sides. Slowly squat down until your thighs are parallel to the ground and your fingers can touch the ground.

(b) Immediately jump up as high as you can, keeping your arms open and straight overhead. It is recommended to do 12 to 15 reps per set with 30 seconds of rest in between.

8. Work out your chest, heart and butt

Push-up crawl

(a) Lie face down close to the ground with your hands shoulder-width apart, keeping your chest as close to the floor as possible and hold this position. Then bend your right knee to the outside of your right elbow.

(b Then return to the original position and do the other side. It is recommended to do 12 to 15 times per set, with a 30-second rest in between.

The above is some introduction about how to do weight loss exercises and bodybuilding. In fact, weight loss is not a matter of one day or one night. It requires our long-term persistence to achieve the effect. In addition, we should also pay attention to the appropriate control of diet in life. The combination of the two can achieve the best effect. In order to have a good figure and to make ourselves more beautiful, we must insist on exercising.