The top ten exercises to lose weight and burn fat, fitness can promote the body's metabolism, exercise can improve the body's resistance, different people should arrange exercise time according to their living habits, and simple exercise can also help us exercise. What are the benefits of sharing the ten slimmest and fat-burning exercises below?
1 1, 12 minutes freestyle, the ten sports that lose weight and burn fat, can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg.
Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise, the best effect is to persist for seven seconds at a time.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
4, jogging for more than 20 minutes can produce results!
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
5. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.
Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!
Press the auricular points five times in 6 or 5 seconds to control appetite.
The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.
7, 30 minutes of foot massage, can effectively reduce appetite.
The masseur said that acupoint massage is very effective in controlling appetite.
8. When taking the bus, you can stand on tiptoe 1 hour to exercise your leg muscles.
Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!
9. Dancing in the club 1 hour.
Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
10, chew each bite 20 times when eating.
Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.
Ten exercises of slimming and burning fat 2 1, step exercise
The steps in the corridor and the appropriate high and low positions at home can be practiced.
Straighten your back, tighten your waist and abdominal muscles, and then adjust your breathing and step on the steps. Keep your head up, keep straight, and swing your arms naturally with your body during exercise.
Stepping exercise can quickly increase the heart rate to the range of burning fat, thus achieving a powerful slimming effect. In addition, step exercise can stretch most muscle groups of the body, and trim muscle shape while slimming.
Move in your spare time every day, and you can achieve good sports results in just a few minutes.
2. Turn jumps on and off
Stand up straight, tighten your waist and abdomen muscles, adjust your breathing, and jump with your arms and legs open and closed.
Every 30 seconds, rest for ten seconds, and jump about five times in each cycle.
When jumping, make sure your back is straight and you breathe evenly. The amount of exercise can be reasonably increased or decreased according to your own situation, and it is not appropriate to exercise excessively.
Opening and closing jump is a kind of whole-body exercise, which is very effective for slimming and shaping.
Step 3 jump rope
Playing two songs and skipping rope in your spare time can not only relax your mood, but also lose weight and burn fat.
Skipping rope is a kind of exercise that consumes a lot of calories. Even if the exercise time is short, you can get a strong exercise effect. Especially suitable for people who want to lose weight and have no time to exercise. If you don't skip rope, you can also simulate skipping rope, and the slimming effect is equally significant.
Step 4 run
Running is the biggest source of calories and fat consumption. In particular, it can consume core muscle groups such as legs and buttocks. Runners are generally well-proportioned and thin. In order to burn the most calories in each step, you need to swing your arms and keep your feet close to the ground while running.
Accelerated fat burning method: it is best to run alternately at high and low speeds.
Step 5: Go.
In fact, taking a leisurely walk with friends won't burn fat. In order to make the muscles that store the most calories, such as legs, hips and core muscles, dissipate heat quickly in a short time, it is necessary to keep your body upright, swing your arms back and forth, and land your heels first and then your toes.
Accelerated fat burning method: alternate brisk walking or jogging.
Step 6 shake the hula hoop
Choose an adult-sized hula hoop (it is bigger and heavier than a child's size, so it is easier to turn), and stand it up to your chest, then this hula hoop is very suitable for you.
7. inline skating
Skating can not only increase your fun, but also help you burn a lot of fat when you take turns using thigh and hip muscles to keep your body balanced. More importantly, this method will not add too much pressure to the knee joint. At the same time, don't forget to wear safety helmet, wrist protector, knee protector and elbow protector.
8. Air pedal
Put your hands on your head, lie on your back on the bed, open your arms, then kick the ground in the air, exhale, lift your upper body, touch your left knee with your right elbow for two seconds, then restore, touch your right knee with your left elbow for two seconds, then restore and do this action repeatedly. Of course, the more you do, the better.
9, fitness ball abdominal roll
Lie flat on the fitness ball and put your feet flat on the ground. If you can't stabilize your posture, pay attention to separate your feet. If you want to increase the difficulty, put your feet together. Put your hands on your head, open your arms and let your chin retract slightly to your chest. At this time, contract the abdominal muscles, let the upper body rise to 45 degrees, keep it for two seconds, and then slowly recover before doing it.
10, leg rolling
Lie on your back on the floor, keep your lower back close to the ground, put your hands on your head, open your arms, lift your legs and upper body at 90 degrees, lift your calves and thighs at 90 degrees, then exhale, contract your abdominal muscles, lift your upper body, and keep your lower back close to the ground for two seconds, and then slowly return to your original position. At this time, you must keep your jaw miniature to your chest.