What slimming exercises are there? In life, many people work in the office for a long time. After a long time, physical fitness will decline and it is easy to get sick. We often say that the body is the capital of the revolution, so we must have a good body. Let me tell you what slimming exercise is.

1 What are the slimming exercises? First, stovepipe exercise.

1, leg press every day

Do it after getting up in the morning or on an empty stomach at night. Choose a waist-high desktop or balcony railing. Regardless of the left leg and right leg, positive pressure or lateral pressure, press the leg below 10 first, so that the muscles and bones of the leg can adapt first. Then, keep the posture of sticking to the leg when pressing up and down for 2 minutes. Note that when you are in leg press, the soles of your feet should be at right angles to your legs, not in a straight line. This needs attention, because if it becomes a straight line, it will not play the role of stovepipe. When leg press is at right angles, the leg muscles will be in a tight state.

2, running to lose weight

Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.

Step 3 walk on tiptoe

How tired is it to walk on tiptoe? In fact, as long as you pay more attention to the gravity of your toes rather than your heels when you walk, it is a good way to walk indoors with your toes in your spare time, and massage is the best partner.

Step 4 massage your legs

Insist on massaging all parts of the leg, which is conducive to leg fat burning. Insist on massaging for about ten minutes every day, especially after running and leg lifting, which will definitely get twice the result with half the effort!

5. Keep lifting your legs.

Leg lifting is an aerobic exercise that seems difficult to do but easy to do. You may not be able to practice it at first, thinking it is an athlete's talent. However, when you persist for a period of time, you later find that the more you persist, the more energetic you are, the more you lift your legs, the higher your legs, the faster you persist, and the faster you burn fat in your legs. It is natural to stovepipe your legs.

Second, the principle of slimming

1, do what you like.

When choosing a new aerobic exercise, the most important link is to do the exercise you like. The principle is simple. Do what you like, and you won't feel bored if you do it several times a week. But if it is something you don't like, you will soon feel bored and bored until you finally quit. Therefore, we should choose an interesting and convenient exercise plan in our daily life.

2. Change the mode to overcome boredom.

The best way to overcome boredom is to change the mode, make an exercise plan for yourself, and add many elements to the plan, such as multiple venues, multiple sports partners and multiple music. Now many gyms, training classes, clubs and fitness coaches will try to combine fast-paced music, new movements and physical training. This combination is more interesting than aerobic exercise in the past, which can make athletes' bodies burn calories for a long time without getting bored, and the slimming effect is more obvious.

Step 3 warm up 5 minutes in advance

Five minutes of warm-up exercise can make you burn more calories and avoid accidental injuries. Before slowly starting activities, simply stretching, moving the neck, wrists and ankles, and bouncing gently can increase the core temperature of the body. Wake up muscles, make them fully stretched, promote blood circulation, accelerate metabolism, and make it difficult for muscles to secrete lactic acid that leads to fatigue; At the same time, it can also consume glucose and fatty acids in the body.

What slimming exercises are there? 2 1. Go outdoors.

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

2. Pay attention to warm-up exercises.

Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning. Every time your body temperature rises during exercise, your cells will increase the metabolic rate by about 13%. Do at least 5 minutes of simple to moderate intensity warm-up exercise before exercise, gradually increase heart rate, activate muscles, accelerate breathing, and improve metabolism and calorie consumption.

3. Exercise for at least 12 minutes each time.

Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.