What are the bodybuilding and slimming exercises?

When the body is in the state of obesity, the action will be affected, the reaction will be slow, and the appearance will also be affected. Therefore, there are many places for fitness, bodybuilding and weight loss in society, and many fitness, bodybuilding and weight loss exercises have been formulated. Doing these exercises every day can maintain your figure. If you are obese, you can also achieve the effect of losing weight. So it is a very beneficial way of exercise. So what are the fitness, bodybuilding and weight loss exercises?

Fitness and bodybuilding slimming exercises mainly:

1. Lie on your back, bend your knees, place your feet flat on the bed, place your hands on your abdomen, and do deep breathing exercises, expanding your abdomen when inhaling and contracting your abdomen when exhaling.

2. Lie on your back, hold your hands behind your head, lift your chest slightly, straighten your legs and swing them up and down alternately, from slow to fast, do this 50 times in a row.

3. Lie on your back, stretch your arms up to 90 degrees, lift both legs up, then put them down after a while, and repeat until your muscles are sore.

4. Lie on your back with your hands at your sides. Use your abdominal muscles to sit up, then lie down again. Practice 10-20 times every morning and evening.

5. Lie on your back, place your hands on the sides, bend your knees, lift your arms as high as possible, put them down after a moment, and repeat the exercise.

6. Lie on your back with your hands at your sides. Lift your legs as high as possible, and then pedal alternately like riding a bicycle until your legs feel sore.

7. Stand up and raise both legs alternately, bend your knees, and make your thighs at right angles to your body. Lift them up and then put them down. Walk with your legs raised high as if you were marching in place, and walk more than 100 steps a day.

8. Stand up, put your hands on your hips, inhale, and at the same time, puff up your abdomen. Hold for 2-4 seconds, then exhale and contract your abdomen. Repeat.

9. Stand beside the bed, hold the bed with both hands, move your feet back, keep your body in a straight line, bend your forearms, and press your body downwards. After pausing for 3 seconds, straighten both forearms and lift the body up. Repeat this 5-10 times.

10. Take off your outer clothes, lie on your back in bed, rub your hands together to warm them up, then use your hands to massage your abdomen until the area becomes red and hot. Do this once in the morning and once in the evening.

At this time, the patient should pay attention to the following matters to prevent the occurrence of symptoms of body strain.

1. Take it step by step

At the beginning, you should walk at a pace to give your body and lower limbs enough time to adapt. Don't do it for too long at the beginning, 10 minutes is appropriate.

Before walking, it is important to warm up and do proper stretching exercises, especially moderate stretching of the lower limbs. When it’s cold, take longer to warm up and wear more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long period of exercise, your cardiorespiratory endurance will increase, your heart rate will decrease, and your heart rate will return to normal faster after exercise.

For beginners, it is best to do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel it is appropriate. Don't force yourself.

2. Hygiene and Health

After aerobics, you should change your sweaty clothes in time to avoid catching a cold, especially after exercising in an air-conditioned room, you should do some stretching exercises before taking a shower.

People who do aerobics regularly should pay attention to their feet and trim their toenails frequently. When exercising in hot weather, you sweat a lot, and the sweat remaining between your toes can easily allow bacteria to grow, so you should always keep the skin on your feet dry.

3. Appropriate clothing

When doing aerobics, you should wear form-fitting and sweat-permeable aerobics clothes, and do not wear ordinary leather shoes barefoot. Fitness shoes should have thicker pads to reduce the shock caused by the impact of the foot on the ground. The shoe body should not be too soft and can be a half-high tube style to protect the ankles.

There are many bodybuilding and slimming exercises, which are designed according to the body's obesity. When exercising, patients should first pay attention to the amount of exercise. Fast and urgent exercise will cause the body to be unable to adapt. Many organs of the body will be affected by the amount of exercise, and diseases will follow. Therefore, the amount of exercise the patient must do must increase from small to large. After exercise, you should clean your body to prevent your skin from being affected by dirt and causing skin diseases.