Many people may think that exercise and slimming need to go to a special gym or fitness venue to insist on exercising to be effective, in fact, as long as you can adhere to some daily exercises, you can also achieve weight loss and slimming effect if you don't go to the gym.That is, the effect of doing some small actions will also be very good. So what are the small daily actions that can slim down? How to exercise well for lazy people to lose weight?

1. Slimming and fat reduction methods

1. Lift your heels while sitting

For office workers, most of the day is spent in chairs. Being sedentary for long periods of time can lead to obesity in the abdomen, hips and legs. Get up and walk around every 60~0 minutes after sitting down to help blood circulation and avoid obesity. In addition to moving around a lot, lifting your heels while sitting down can also help you lose weight. The heel lift is small, but it lifts the calf. The specific action is to place the feet naturally, lift the heels, and then put them down, and so on many times.

2. Take big strides while walking

As we all know, walking is an easy and healthy way to lose weight. However, the usual way of walking too leisurely has little effect on weight loss. To achieve better weight loss, you can walk at a faster pace and at a faster pace.

3. Stretch when you wake up

When you get up, you don't need to get out of bed in a hurry, and allow yourself to "lie in bed" for a few minutes every day, and do stretching movements. Stretching your waist in the morning can move your muscles and bones, and supply more oxygenated blood to your brain, which makes you feel awake and comfortable.

4. Stand up straight

Hunched over when standing can damage bones and cause body deformities. While standing with a chest and abdomen can make a person appear more energetic, it is important to note that it is best to maintain abdominal breathing when standing. Abdominal breathing is used in yoga to tone one's breath and smooth the abdomen. This is done by trying to close the abdomen as much as possible when inhaling and expanding as much as possible when exhaling.

5. Stretch before bedtime

Simple stretching exercises can strengthen the elasticity of the muscles and give them a more defined look. Doing some simple stretching exercises before bed can also help you sleep. There are many stretching exercises, and here I recommend a small leg stretching action. Lie on your right side, support your head with your right hand, pull your left ankle tight with your left hand, stretch your left thigh back to the maximum and hold for 3 seconds, repeat 0 sets on the left and right.

2. Practical slimming methods

Practical weight loss can easily get rid of fat

1. Straight stretching to stretch the abdominal muscles

Stand, feet shoulder-width apart, arms as straight as possible towards the ceiling, for about 30~0 seconds.

Practical weight loss can easily get rid of fat

2. Bend the waist and stretch the flank

Stand, open your feet shoulder-width apart, cross your waist with your right hand, and extend your left arm to the upper right for about 30~0 seconds, and then change sides.

3. Chest clamping to train the pectoralis major muscle

Open your feet, straighten your arms and interlock your fingers, clamp your palms with chest and arm strength for 12 seconds, relax for 0 seconds, and repeat 0 times.

Fourth, the shoulder around the ring to move the shoulder joint

Standing, the back crest is straight, and the shoulders are fixed when the shoulders are wrapped back to 10/0 circle, showing a chest straight position, and repeated 0 times.

Fifth, the golden rooster independently trains the buttocks

Open your feet, put your weight on your right foot, lean forward slightly, cross your waist with your left hand, extend your right hand parallel to help balance your center of gravity, move your right foot back 12 degrees and straighten your knee, swing your left leg up and down without touching the ground and without bending your knee, and do 0 times before changing your feet.

Sixth, take the chin and straighten the back

Either sit or stand, with a straight back ridge, chin tucked but not lowered, and eyes looking straight ahead.

4 sets of movements can help you lose weight easily

Squat movement for the training part - the legs

Step1:: Stand with your feet shoulder-width apart, put your weight on your heels slightly, straighten your back, narrow your abdomen, and stretch your arms forward and parallel to the ground.

Step15:: Sit your hips back as far back as you would if you were going to sit in a chair, and keep your back straight. Repeat 0-0 times

Raise your arms flat on your shoulders

Step 1: Stand shoulder-width apart with your feet, hold dumbbells in both hands, hang down next to your hips, bend your elbows slightly, and face each other with your palms. Tuck your lower abdomen and bend your knees slightly.

Step15: Raise your arms to the sides parallel to the ground, then slowly lower them. Repeat 0-0 times.

Push-ups and exercise parts - chest, shoulders and arms

Step1: Kneel your feet high and lean your upper body forward. The arms are spread slightly wider than shoulders wide and propped up on the ground. Face down.

Step15: Bend your elbows and press your whole body down so that your upper arms are parallel to the ground. Repeat 0-0 times

Hip push up exercise area - waist, abdomen, buttocks

Step1: Place the pillow on the ground with your head, shoulders, and upper back on it. Bend your knees and place your entire ball on the ground.

Step15: Use the strength of your waist, abdomen and hips to push your entire body up. Remember to clamp your hips. Repeat 0-0 times.