Many people want to lose weight through exercise. Pay attention to replenish water during exercise. Different people should arrange exercise time according to their living habits, and understand that body shaping can be changed. Let's act quickly!

Physical exercise to improve physical fitness 1 part 1

1. Jump practice

Practice site: thigh muscles and ligaments.

Jump back and forth with your legs crossed for 30 seconds. Pay attention to the arm swing back and forth during practice.

2. Kicking exercises

Exercise site: thigh muscles

Run with your legs up for 30 seconds. After resting 10 seconds, kick your legs up, and pay attention to raising and straightening your legs as much as possible.

3. Skating posture practice

Practice site: thigh muscles and ligaments.

Feet are shoulder-width apart, arms are hanging at both sides of your body, your right leg is pulled back, then your abdomen is closed, and your body's center of gravity shifts to your left thigh. At the same time, straighten your right arm, put your right fingertip on the ground, and put your left arm above your body. Hold this position for 2 seconds, and then repeat the action on the other side.

the second part

1. Push-ups

Practice site: shoulder muscles, triceps and abdominal muscles.

Hold a 5-pound dumbbell in each hand to support the ground. Separate your feet slightly wider than your shoulders, tighten your lower abdomen and support your body with your toes and hands. Slowly put away your right arm until the dumbbell is placed at your waist, then keep your posture for 2 seconds, return to the starting position, and change your left arm to repeat the action. Both hands are completed in a group 1 time, and each group has a rest for 5 seconds between exercises.

Field practice

Practice areas: ligaments, back muscles, abdominal muscles.

A. Set the posture of push-ups, then jump forward with your feet, and pay attention to make the distance between your feet slightly wider than your arms when landing. Jump up again, jump up with your feet as far as possible, and straighten your hands up.

B. After landing, lower your body's center of gravity, bend your knees, put down your arms, support the ground with your palms, then retreat your legs and return to the starting position of push-ups.

Turn around and practice

Practice areas: lower abdomen muscles, back muscles, hip muscles and ligaments.

A. Stand up straight, with your feet shoulder-width apart, and put a 5-pound dumbbell in your hand in front of you. Slowly lower your center of gravity, bend your knees and keep your upper body straight. Then tuck in your abdomen, lean forward slightly and turn left at the same time, so that the dumbbell is located on the outside of your left leg.

B. Hold your posture for 2 seconds, then get up slowly and stand up straight. At the same time, cross your arms in front of you, raise your arms to the upper right, and turn right with your waist as the axis. In the process of doing this action, pay attention to the eyes turning with the dumbbell.

Bodybuilding can improve your figure. 2 How to effectively reduce fat and lose weight without consuming a lot of physical strength?

Swimming 1 and 12 minutes can consume 836KJ of heat.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same is swimming, with a relatively large amount of exercise, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

3, stretching exercise, insist on seven seconds at a time, the best effect.

When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!

Jogging for more than 20 minutes will be effective.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

5. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.

Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!

Press the auricular points five times in 6 or 5 seconds to control appetite.

The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.

7, 30 minutes of foot massage, can effectively reduce appetite.

The masseur said that acupoint massage is very effective in controlling appetite.

8. When taking the bus, stand on tiptoe 1 hour to exercise leg muscles.

Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!

9. Dancing in the club 1 hour.

Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.

10, chew each bite 20 times when eating.

Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.