What are the most effective slimming exercises? Speaking of the most effective and healthiest way to lose weight, many people know that it is exercise. Exercise can not only reduce fat, but also shape a better figure. It is the best choice for people who want to lose weight and love beauty. Let's take a look at the most effective slimming exercise.

What are the most effective slimming exercises? 1 1. Running: 3000 meters per day should not be less than this figure. (I have to go after running. ) the speed is reasonably fast, but it is within your tolerance. You can slow down at first, and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running.

Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.

Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways.

1. Front board posture: Push-up posture, with both arms on the ground, elbows bent, right under the arms, forearms loaded, body in a straight line from shoulders to ankles, core muscles supported, abdominal muscles taut, keep posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (holding time can be accumulated to 30 seconds slowly, but you can continue to do it after resting for 5 seconds).

2, side flat: one hand on the ground, the other hand on the waist, tighten the core muscle group, abdominal muscle contraction, lift the hips, the body is in a straight line, take a deep breath during the action, but also adhere to the same time as above, two hands take turns.

3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired.

The above content introduces you to some effective slimming exercises, but we still want to tell you that you should choose the right way according to your physical condition when practicing. This effect is the best. You can't just rely on exercise while losing weight, but also pay attention to some dietary problems.

What are the most effective slimming exercises? 2 1. Skipping rope.

Skipping rope is also good for burning fat. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.

2. Outdoor yoga

Outdoor yoga can help people improve their ability of concentration, relieve tension, relieve depression, eliminate psychological barriers, restore inner peace and tranquility, and make people's mentality healthy and good. In addition, outdoor yoga can make the body vomit the old and absorb the new, strengthen the body, relax muscles and tendons, and unconsciously maintain an elegant and compact figure and a light and agile posture.

Step 3 swim

Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Tests by sports physiologists show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.

Step 4 run

Fast running can help you get rid of excess weight, relieve stress and burn a lot of fat. Stick to it for 30 minutes every day, and after two weeks, the sense of weight disappears. But be careful not to eat immediately after running, let alone drink carbonated drinks, otherwise all previous efforts will be in vain.

Step 5 play basketball

Playing basketball can not only lose weight, but also turn the whole body fat into beautiful muscles, achieving good shaping effect, and it is of great benefit to the development of bones and the height of teenagers. Because playing basketball is a whole-body exercise, it can achieve good exercise effect on all parts of the body, which not only reduces the overall weight, but also makes the body more symmetrical.

6. Aerobic dance

Dancing can exercise the whole body and shape the perfect figure. The fitness dance must last at least 12 minutes. In the first few minutes of exercise, the oxygen intake of the human body is much higher than that in a quiet state. At this time, the cardiac output, heart rate and lung ventilation are basically the same, and the oxygen intake can basically meet the oxygen demand of tissues and cells. Aerobic exercise of human body is metabolized by fat, so it consumes body fat.

7. Step on the bike

Cycling is a very strenuous exercise for the legs. Outdoor cycling can relax people's mood, lose leg fat and shape the perfect leg shape.

What should I pay attention to in losing weight?

1, exercise time is too short:

We know that body fat is not formed in a day or two, but accumulated over time, so it seems unrealistic for people who want to lose weight to achieve the effect of losing weight in a period of time. If they want to lose weight successfully, they must make long-term preparations. Even if they lose weight successfully for a period of time, they have a great chance of rebounding.

2. Pay little attention to your fat and body shape;

Many people who are losing weight in their lives are more concerned about whether their weight has come down, while ignoring their body fat and body shape. In fact, only when their fat and body shape are in a balanced state can they really lose weight successfully. Losing weight alone is far from reaching the standard of losing weight. Although some people have lost weight, their body fat content is still high.

3, weight loss is not taboo:

Many people who want to lose weight are full of confidence from the beginning, saying that they should take care of their mouths more, but after reading some delicious food, they can't help themselves, start eating and drinking, and never want to lose weight again.

4, often eat big meals:

Many office workers still eat a lot of big meals after work, which is not a good way of life. When they have a big meal at night, they will eat a lot of fatty food, which can't be digested, and finally fat beans pile up on them.