How to lose weight and keep fit? Proper muscle building will never change the original graceful figure. Proper exercise will only make your figure more graceful, your metabolism more vigorous, and your performance more mental health. Let's share how to lose weight and keep fit. Let's have a look.

How to lose weight and keep fit 1 1, load-bearing side lift

Stand up straight, with your feet shoulder-width apart, and carry a bucket of water in both hands (the weight depends on your personal situation). Elbow slightly bent, slowly lift the bucket to shoulder height in a sideways posture, hold it for a few seconds, and then slowly lower your arms. Note: the movement and recovery must be slow, otherwise the exercise effect can only be discounted. 15 actions as a group.

2. Load-bearing lunge squat

Find a box or a few wooden boards to pad together, put one foot on it, take a big step forward with the other foot, and hold a heavy object on your chest with both hands (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat in a lunge, and then restore. 15 action as a group, to complete a group of switch foot position.

Step 3 slide push-ups

Needless to say, push-ups can be done in middle school. Here is a more difficult push-up: put a piece of paper or cloth under each palm-to reduce the coefficient of friction. While propping up your body, slowly slide your hands together, and then restore your body and hands. Well, it's not that easy this time, is it? A group of 20.

4, one leg arm support

Find a chair and put your hands on the edge of the chair to support the weight of your upper body. One leg is bent and the other leg is extended forward. With the support of your arms and one leg, slowly lower your body until your upper arm is parallel to the ground, and then slowly recover. 15 moves as a group to complete a group of leg changes.

5. Lie on your back and lift your legs

Take a push-up posture, but put both forearms forward on the ground, lock the shoulder joint and keep the spine straight. Lift your left leg and right hand at the same time, lift them straight off the ground for about 3 seconds, and then restore them. 20 movements as a group, complete one group and change the other leg and arm.

You can't lose weight in a hurry, let alone go on a diet during exercise. If the body does not have enough nutrition to exercise, physical weakness is inevitable. The reasonable arrangement should be to limit the intake of fat and increase the intake of dietary fiber and vitamins.

How to lose weight and keep fit? Do you know the importance of common sense of fitness?

1, Myth: Exercise is painful.

Sports can not only bring fun, such as chasing children and walking in the park, but also help enrich life: if you have to stay with a large group of people all day, sports can help you find time to be alone.

If you sit in front of the computer all day, exercise can relax your eyes. If you exercise outdoors, you will definitely broaden your horizons and relax. If you find that some sports are suitable for you, the sense of accomplishment of sports will be more attractive.

2, misunderstanding: sports disrupt life plans.

Many people think that they have no time to exercise, and exercise will disrupt their life plans. In fact, the arrangement of forming habits and exercising goes hand in hand. Unlike eating properly, you must force yourself to keep the habit of exercise. People don't forget to eat every day, but for sports, you need to allocate time consciously and arrange it reasonably.

The benefits of exercise can only be felt after you exercise. When you exercise, you will feel more energetic, but when you stop exercising, you will not be as energetic as when you exercise, which may make it more difficult for you to pick up the exercise habit again. Although insisting on sports meeting makes you feel that time is not enough in a short time, it benefits you a lot.

3. Muscle makes people slimmer

One thing must be clear. Proper muscle building will never change the original graceful figure, because this is not to train you to be lode runner. Proper exercise will only make your figure more graceful, your metabolism more vigorous, your performance more energetic and healthier.

Step 4 get into the habit of exercising

To make everything a habit-whether it's exercise or a correct diet-is to have enough desire and motivation. There is a way to help you get into the habit of exercise: imagine the benefits of exercise, imagine the high-speed burning of fat and your slim figure, which will help motivate yourself.

Step 5 start exercising slowly

One bite won't make you fat. Similarly, you can't gain weight once you exercise. Climbing 23 flights of stairs or running around the playground at first 1 hour will definitely make you lose confidence, feel depressed, feel sore all over, and easily bring people back to their original state. Start a sport, start with a small amount of exercise, adapt slowly, and gradually increase the amount of exercise.

6. Find a sports partner.

Whether it's solo sports or team sports, it's a pleasure to exercise with a "like-minded" partner, and he is a good supervisor. Because you will have a sense of responsibility, you can't talk about giving up the motivation to exercise in front of your friends. Try to choose a person who is not much different from your size as a sports partner.

7. Do your favorite sports.

Most people will form their own exercise habits during their college years, and at least one of their favorite sports is to do so. If you want to try a new sport, a sport should last at least three weeks.