What exercise is suitable for girls to lose weight and shape? Many girls want to keep their perfect figure, and many girls, especially the waist and abdomen, always have some fat. We can get a good figure through exercise. Let's share what sports are suitable for girls to lose weight and shape?
What exercise is suitable for girls to lose weight? 1 Exercise slimming scheme 1: jogging (walking)
Nothing is more popular than jogging and walking. You don't need too much investment, but you can get huge benefits. Americans even invented a new word called "WOGGING", which comes from the combination of jogging and walking. It means combining jogging with walking to show the inseparability of the two sports. Jogging is good for the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is to combine running with walking.
Jogging (walking) exercise plan is also suitable for everyone. It is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day. You'd better not take the bus if you can walk.
Fat burning value: jogging: 420 calories/hour, walking: 240 calories/hour.
Exercise slimming scheme 2: cycling
Cycling is a familiar sport, which effectively combines fitness with our daily life, that is, it will not take up our extra time. Female friends who are not far from work can go to work by bike every day, which can exercise your leg joints and thigh muscles, and is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.
Cycling is the most beneficial exercise to lose weight, the closest to nature and the most economical. Moreover, riding this kind of weight loss exercise is suitable for anyone, whether you are an ordinary person or an athlete, regardless of your age.
Fat burning value: 240 calories/hour.
What exercise is suitable for girls to lose weight and shape? 2 How to keep fit?
First, keep it through aerobic exercise.
1, plate bracket moves
Plate support is a good exercise. Through practice, you can improve your whole body muscles, especially the core muscles, which is of great help to maintain the dimension of your waist and abdomen.
2. Bobby sports
Bobby exercise belongs to high-intensity aerobic exercise, which can effectively help reduce the fat content and is a good way to shape.
3. Walking and jogging
This is very simple and easy to do. You don't need to prepare too much exercise anytime and anywhere. Can exercise the whole body, promote blood circulation and metabolism, and avoid fat accumulation.
Second, keep it through interval training.
Through interval training, the oxygen intake can be greatly increased, and after the training, the body's absorption of oxygen will also be greatly increased, and the maximum oxygen intake will continue to increase, which will eventually make better use of oxygen. Through training, your metabolic rate is accelerated and your body burns calories more efficiently.
Third, maintain it through a balanced diet.
1, maintaining a balanced intake of various foods, ensuring a comprehensive supply of nutrition, and paying attention to the intake of protein are related to the effect of sports training.
2, refuse junk food, these high-calorie foods will seriously affect the body, it is best not to choose.
3, drink plenty of water, it is recommended to drink at least eight glasses of water every day, which is not only a way for the body to consume water, but also a way to improve metabolism.
Fourth, how to improve metabolism and lose weight
1, have breakfast
Many people don't have the habit of eating breakfast, but the most important meal in a day is breakfast, because breakfast can promote metabolism and support energy consumption throughout the day. Remember to eat breakfast to improve metabolism.
2. Eat less and eat more.
In addition to regular three meals a day, it is suggested to add one meal between two meals, with an interval of 2 to 3 hours from the previous meal, because this can provide enough energy for the body first to prevent the regular three meals from exploding.
Step 3 don't go on a diet
Dieting can't lose weight, but it will be counterproductive, because the body will start the protection mode because of insufficient food intake, which will slow down metabolism and may also lead to eating only a few meals.
What exercise is suitable for girls to lose weight and shape?
Pilates was founded in the early 20th century. Pilates changes your body by exercising your core muscles and breathing. Although Pilates has obvious benefits, such as exercising your abdominal muscles, there are other little-known benefits that may determine whether this is your new exercise. For women with low back pain, Pilates can relieve pain in less than 4 weeks. In addition, Pilates does not hurt joints, and it is a good whole-body exercise.
Two. yoga
Yoga is not for rest. Use your muscles and breath to strengthen your body. Besides stretching and strengthening muscles, women can also benefit more from yoga. Especially for women, yoga is helpful for hangover, childbirth and heart disease. Women who practice yoga have less stress. Because of various postures, you stand upside down and your blood is flowing, which enables you to improve blood circulation and create a balance in your body.
Yoga is not only good for your health, but also good for your mental health. For women who have difficulty sleeping, yoga can also cause insomnia. Different postures or postures help to circulate and balance the body and mind, making sleep quieter. For any woman seeking comprehensive physical and mental exercise, it seems great to try yoga classes.
Third, ballet.
Nothing can make you feel more comfortable than ballet. Because ballet involves such tiny and isolated muscle movements, you will burn a lot of calories. Ballet is a combination of strength training and gentle heart, with emphasis on strengthening muscles. Muscle tissue burns 15 times as many calories as fat, so the more calories you burn, the more calories you burn.
In addition, because exercise produces more lean meat, you will increase your metabolic rate, which will help you produce more energy and burn calories. Through the calorie burning exercise provided by ballet, it will also help to prevent injuries and make it a lifelong exercise that you can enjoy. Because of small and controlled exercise, you will reduce the stress on joints, tendons, ligaments and spine. As mentioned earlier, the tension and resistance exerted by isometric exercise on muscles make bones stronger and help prevent osteoporosis.
Fourth, weightlifting.
Sex tends to avoid weightlifting for fear of getting heavier, but if you want to lose weight and burn calories, then weightlifting is a form of exercise that you should explore. Women who lift weights lose 40% less fat than women who do aerobic exercise. Women who lift weights will burn more calories when they work at their desks. This is because after each strength training, your muscles need energy to repair fibers, and the energy they get comes from your current fat cells. This will increase your metabolic rate.
Fifth, jump rope
Jumping rope can act on almost all muscles of the whole body, and with the swing of the rope-throwing arm, the whole upper limb can also move together. During the jumping process, many small muscles are also used to maintain balance, which is of great help to improve the sense of balance.
Skipping rope can not only exercise physical fitness, but also have the opportunity to burn more calories, increase vital capacity and burn calories quickly. Skipping rope can achieve the effect of exercise in a short time. As long as you jump for about 7 minutes, the exercise effect is equivalent to jogging for half an hour. In just half an hour, you may have a fever, sweat, shortness of breath and a fast heartbeat.