How to lose weight effectively is a problem that many female friends, especially married women, are very concerned about. Because successful weight loss requires daily accumulation, it is also very important to use fragmented time to exercise. To this end, some people put forward the "subway slimming movement." So what is the "subway slimming movement"? How to use debris time to lose weight?

1, what is "subway bodybuilding"?

The first trick: pull-tab leg practice. If there are no seats to sit on the MRT, pull the ring and take your feet back, which will lengthen the thigh line and make your legs tighter and more beautiful. Pull-ring leg exercises can stretch thigh lines.

Move 2: Leg soothing exercise. Sit in a chair with one foot out. Remember to hook your feet and let the soles of your feet go forward. Put your hands on your knees and press them down to reach the soleus muscles of your legs. It is very useful for office workers who usually need to walk and stand for a long time, and it is not easy to have radish legs.

Action 3: Stand, hold the ball behind your right foot and knee, lift your foot to the right, make your thigh perpendicular to your body as much as possible, and then move to the medial muscle. After lifting up and down for ten times, extend your feet to the left and back, and then change your feet after stretching for ten times, so that you can train the leg lines and abdomen, and support your body with the strength of your stomach during the process, which is not easy to be out of balance.

Rotate around navel to lose weight by friction.

When sitting or lying down, the massager will put the four fingers of the right hand together, put the finger surface on the navel and press it down with appropriate force, rubbing it left and right 10 times.

Ring massage lose weight

Touch the right palm from the heart socket, through the left rib, down to the lower abdomen, up to the right rib, and return to the original place. Touch it 36 times like this; Then touch the left palm 36 times from the heart socket in the opposite direction in the same way.

This is the easiest way. Before going to bed or watching TV at night. Rubbing the abdomen can stimulate nerve endings, open capillaries of skin and subcutaneous fat, accelerate metabolism, promote waste discharge of skin tissue, and of course help to reduce fat.

Take a walk to lose weight. Ordinary walking is suitable for commuting, walking after meals and shopping. According to your own needs, you can choose slow, medium and fast. Fast is not a rush, just a little faster than medium speed. Walking can relax muscles and bones, calm qi and blood, and lay a long-term foundation for weight loss.

When walking with a rocker arm, the arm swings back and forth forcibly with the pace rhythm, or is greatly lifted up and down, which is beneficial to improving the activity function of upper limbs, shoulders and chest cavity, and can also prevent and treat scapulohumeral periarthritis and chest tightness.

2. How to jump rope to lose weight

Jumping rope can lose weight. This is a good exercise to lose weight. Can fully exercise the lower limbs, but also let the arms and shoulders get good practice. This is a simple but coordinated exercise.

Statistics show that a person weighing 60kg can burn about 120 calories in skipping rope 10 minute, which belongs to the range of high energy consumption exercise. Moreover, skipping rope has low requirements for venues and equipment and is easy to adhere to.

However, people with a large weight base are not advised to jump rope, which is likely to cause sports injuries to leg joints. I suggest you cooperate with some low-impact aerobic exercises to master the essentials of skipping rope. It will be better to stick to skipping rope to lose weight.

Skipping rope can not only reduce the fat in arms and buttocks, but also enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can also prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome. In addition, for women in lactation and menopause, skipping also has a positive effect on relaxing emotions, which is beneficial to women's mental health. It can be seen that skipping rope to lose weight can really be said to be a whole body.

Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. It can exercise leg muscles and stovepipe, so skipping rope can stovepipe. But many people worry that skipping rope to lose weight will make the calf thicker. The fact is that most people's calves don't get thicker after skipping rope, but a few people get thicker instead. Because some people's genes are hard to grow muscles no matter how they exercise, a few people grow muscles with a little exercise. Therefore, the choice of weight loss exercise should be based on your own situation. Generally speaking, long-term exercise of calf muscles will reduce calf fat, make muscles tense rather than bigger, reduce leg circumference and have beautiful curves.

The best time to jump rope

Note that skipping rope is not allowed before meals and one hour after meals! Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women.

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption!

Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.

Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.

Stretching after skipping rope is very important.

The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.

After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.

Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal.

Precautions to prevent rope skipping injury

The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.

Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.

Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.

Correct method of skipping rope

First of all, breathe smoothly and rhythmically, keep your upper body balanced, and don't swing from side to side.

Secondly, the human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Finally, don't shake the rope too high, just let it pass.