Many people who are not satisfied with their figure hope to get the figure they want through fitness, but it takes persistence and hard work to be effective. Let me share with you the fitness game with the best fat-reducing effect for your reference only.

The most fat-reducing fitness game 1 1, flying kites

Please note that I'm not just talking about a kite that can reduce fat. This kind of kite which can reduce fat is collectively called "beach fitness equipment". Liu Junyi's "double line", the so-called "double line". To put it simply, a kite is controlled by two ropes. This kind of kite is not taller than anyone, but depends on whose control technology is good. Skilled people fly around whining, like air raid sirens, trying to make it bigger.

Parts that promote fat disappearance: back, neck, waist, abdomen and thighs.

Q: Flying kites is also called sports?

A: Women who manage their husbands well are in good shape.

Tips:

The ancients thought: welcome the weather, stay calm, send sick with the wind, and get sick. When flying a kite, I bathed in sunshine, breathed fresh air, looked up at the blue sky, concentrated, ran with a string, and Zhang. Xu Lai breezes and plays, no one is watching, and any morbid expression of worry and trouble has long since disappeared. In addition to losing weight, flying kites is also helpful for mental depression, decreased vision, insomnia, forgetfulness and emaciation.

Step 2 ride a bike

Riding can especially reduce fat, because riding is more sustainable than running, which means you can keep riding, and the changing scenery in front of you can make you forget fatigue. The most important thing to reduce fat is to extend the aerobic exercise time as much as possible. The longer the time, the greater the chance of consuming excess fat.

Parts that promote fat loss: thighs, buttocks and stomach.

Q: Can cycling really reduce fat?

A: Have you ever seen a fat man take part in the Tour de France and lift the trophy?

Tips:

Free riding method: suitable for "novice" riders. Not limited to time and speed, the main purpose is to relax muscles and promote deep breathing, so as to achieve the effect of relieving physical and mental fatigue.

Intermittent riding method: slow riding for a few minutes first, then fast riding for a few minutes, alternating several times, can effectively exercise cardiopulmonary function.

Intensity cycle method: locking pulse intensity to control riding speed can effectively stimulate the cardiovascular system. Intermittent and intensive circulation methods have obvious fat-reducing effects.

Step 3 jump rope

Use skipping rope to check which piece of fat is the best on me. Jumping rope is the death of many fat brothers. Because as long as you jump, you know best where you are shaking badly. Skipping rope 10 minute is equivalent to jogging for 30 minutes, which can obviously promote metabolism and is very beneficial to improve coordination and enhance cardiopulmonary function.

"Novice" can jump for 3 minutes at a time, relax 1 minute and then continue. You can jump intermittently for 20 minutes in the early stage, gradually extend the time and reduce the number of interruptions until you jump continuously for more than 20 minutes. He can also change the way of jumping at will to enhance the interest.

Parts that promote fat disappearance: upper limbs, lower limbs and abdomen.

Q: Is it better to wear briefs or boxers when skipping rope?

Impossible, I have to ask this question.

Tips:

When skipping rope, be sure to keep your knees bent and your elbows naturally bent at your sides. Don't jump too high (except double shake or multi-shake). It's better to skip skipping rope directly, which can save your strength and won't make you tired soon. And in order to effectively reduce the impact on your brain, you can choose to do it on the elastic ground, especially the green space in the suburbs.

Step 4 throw the rotating sign

Losing weight is like throwing a spinning label. It all depends on how hard you work and how strong you are. If you don't hit the target, you have a great chance to rebound. In the face of boring equipment training, you will lose patience sooner or later, so you must find ways to arouse interest and form habits in order to live within your means. This weapon used by Australian aborigines to hunt food is temporarily borrowed to keep fit. Since someone once used it to make a living, it must require high skills and endless learning. It is estimated that when you practice to bid every time, the fat man is already scared and at a loss.

Parts that promote fat disappearance: upper limbs, back and abdomen.

Q: Which is better for men to play Frisbee or Gymboree?

A: I can tell from the shape.

Tips:

This is a technical job, not a simple hard throw, and it will come back. Beginners are advised to prepare more cyclotrons and pay more tuition fees, because people nowadays are far from the reality of Australian aborigines. The modern version of the rotary mark can't beat any beast, but it will break if you are not careful, but it feels good to master a skill. Note that this sport is only suitable for relatively open venues, remember to find a place where no one is there.

The most fat-reducing fitness game 2 1. Weightlifting exercises can enhance strength, increase muscle volume and depict muscle lines at the same time.

A common misunderstanding is that different training methods must be used to achieve the above goals at the same time. In fact, if you use a multi-group exercise method with 8- 15 times in each group, and each group is exhausted, you can make progress on three goals at the same time by constantly adjusting and increasing the load.

2. Adequate drinking water helps to improve sports performance.

Studies have proved that 10% body water loss will lead to 30% decline in exercise ability. Don't let this happen to you!

Don't rely on supplements to ensure nutrition.

Nutritional supplements can only be used as a supplement to a healthy diet. If we take them as the main source of nutrition intake, on the one hand, it will cost a lot of money, on the other hand, the fitness plan is also prone to mistakes.

4. Fat is not the enemy

In today's era of "talking about fat discoloration", many people are overly worried about fat intake. In fact, what you should pay attention to is not excessive saturated fat, but healthy fat (omega -3, omega -6, linseed oil, etc. ) every day. Of course, you should calculate the calories contained in fat in your diet plan.

5. Carbohydrate is not the enemy.

If you are on a low-sugar diet, you may not feel well. Carbohydrate is the only energy available to the brain, and muscle exercise also needs enough carbohydrate energy.

6. Carbohydrate is not the chief culprit of obesity.

No matter what the advertisement says, carbohydrates won't make you fat, but excess calories are the root cause of obesity. If you take part in sports and don't overeat, you can eat a lot of carbohydrates without getting fat.

7. protein is very important, but we can't overdo it.

Superstition about protein is another reason for the low-carbohydrate diet. Although protein is very important for muscle repair and growth, excessive intake will interfere with the digestive process and increase the burden on the kidneys, which is an inefficient energy source.

8. Strength exercise is the best way to exercise.

If you only have time to exercise three times a week in 1, then weightlifting is the best choice. As long as the training intensity is appropriate and the load is constantly increased, the purpose of increasing muscle, maintaining a high body metabolic rate, consuming fat and improving aerobic metabolic ability can be achieved (but to a limited extent). Running alone can effectively enhance aerobic metabolism, but it has little effect on muscle improvement.

9, a variety of vitamins to ensure nutrition.

Although nutritional supplements cannot replace a healthy diet, taking 1 multivitamin every day can ensure all kinds of nutrients needed by the body.

10, let the muscles get three exercise methods.

There are three ways of muscle contraction: lengthening muscle fibers and keeping the length unchanged (under load). During exercise, you should let your muscles experience all three kinds of contractions and complete the exercise with slow and controlled movements.

1 1.

It is not advisable to get out of control because of using too much weight, but we should try to use heavy load to complete the number and times of groups in the plan during training. This usually means that 1 group is exhausted 8- 12 times. If you can't finish it 8 times on the premise of correct movements, then reduce the weight a little, and increase it if you still have spare capacity after doing 12 times.

12, a small amount of aggravation is also effective.

Usually add at least 5- 10 pounds (2.4-4.5 kilograms) to barbells or equipment. The latest research shows that 0.5- 1 lb can also help you overcome the growth platform and make progress unconsciously.

13 and 3 groups were better than 1 group.

Whether doing 1 group exercises can increase muscles is controversial, but practice shows that 1 group is not enough, and doing two effective groups after 1 group warms up has been repeatedly proved to be effective.

14, pay attention to signs of overtraining.

I often feel muscle aches and fatigue, training enthusiasm fades, loss of appetite and poor sleep, which are all physical reactions to overtraining. You should be alert to this, reduce the amount of exercise and let your body recover.

Aerobic exercise is an excellent investment.

No one should ignore aerobic exercise except the situation mentioned in item 8. It can not only enhance heart and lung function, but also improve blood circulation and capillaries in muscles (beneficial to muscle growth) and make people feel happy.

16, just do it.

A good beginning is half the battle. If you can convince yourself to go to the gym, you will always do some useful exercise. Canceling a planned exercise is usually the beginning of stopping exercise.

17, exercise at home is also effective.

The key to exercise is self-awareness. If you have the desire to improve your physical condition, you can exercise anywhere. Home exercise is very popular nowadays.

18, exercise partners are very helpful.

Whether you exercise at home or in the gym, your partner can help you a lot. He can provide you with security, make you feel more at ease, and add fun and motivation to your sports.

19, once started, stick to it for life.

It's never too late to start exercising. Once you start, don't give up.