First, set your own fitness goals. If there is no fitness plan before, then the goal can be gradual. Of course, you can tell your friends and colleagues about your fitness goals and plans, and maybe they can urge you.
The second step of exercise to lose weight: implement a fitness plan.
Clear the time of fitness plan. If you just start fitness, you can set the time of the fitness plan to 8 weeks, and then update the fitness plan every 3 -4 weeks.
You can write your plan on post-it notes and stick it on the refrigerator or company computer, and urge yourself at all times. You don't need to be strict, you must follow the fitness plan completely. You can adjust the order of daily fitness exercise according to the specific situation, increase or decrease the number of groups, time and so on.
The third step of exercise to lose weight: keep your mouth shut
Be sure to control your diet and don't eat high-calorie food. Hunger doesn't mean that our bodies need more energy. So what? Will you shut up? At the same time, calculate the calories you need.
Fitness and weight loss exercise: 1, back stretching exercise
Open your hands about 2 times the shoulder width, support your palms on the sofa seat and do push-ups at a 45-degree angle. Put your feet together, stretch your back to the maximum, and repeat the action for about 20 times, which is helpful to shape the back line of the whole body.
Fitness and weight loss exercise: 2. Hip-lifting and abdomen-tightening exercises
Lie flat on the sofa, bend your knees, put a small pillow between your knees, and use the strength of your abdomen and buttocks to raise your body as much as possible. Repeat the same action for about 20 times, which can not only shape your buttocks, but also lose abdominal fat!
Fitness and weight loss exercise: 3. Lift your hind legs.
Stick the waist bone on the back of the chair to form a prone position, and the upper body can relax a little. Straighten one foot and lift it slowly. 9- 10 for each leg is 1 group, and * * * is 2-3 groups.
Fitness and weight loss exercise: 4. Pedal exercise with both feet.
The upper body is lying on the sofa seat in the most comfortable way, and the feet are slightly vacated and stepped on the bicycle. Try to use thigh muscles to drive pedaling action and shape slender legs.
How to lose weight? The above introduces a set of methods to lose weight by exercise, and the effect is very good. As long as you stay healthy for a while, you can get a good slimming effect!
Jogging is recommended as an exercise to lose weight.
In the encyclopedia of exercise weight loss methods, swimming is the most ideal weight loss exercise. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer of water is 28 times that of air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours, so it has a better slimming effect.
rope skipping
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
climb the stairs
Climbing stairs is also an encyclopedia of weight loss exercise. It can not only burn fat effectively, but also enhance human metabolism, which is most effective for people who have lost thighs and buttocks. MM children sit in the office all day, which leads to fat accumulation in thighs and buttocks. Climbing stairs is a good way to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
yoga
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.
Ride a bike
Cycling is also one of the ways to lose weight by exercise. All parts of the body are exercised during riding, which can not only effectively reduce fat, but also promote metabolism and expel toxins from the body. If you want to lose weight by cycling, you should insist on cycling for at least 20 minutes, because only in this way can the fat be fully burned.