What kind of exercise is good for losing weight? Once people don't exercise for a long time, their muscles will start to relax. In order to keep the skin firm, many women will do some remedial exercises to stimulate the skin. Let's take a look at what sports are good for losing weight and shaping.
What exercise do you do to lose weight and shape 1 1, swimming
Swimming is a great sport. What we can know is that swimmers' bodies are long and straight, fat and thin, and very uniform. In fact, swimming is a good exercise to lose weight, and the key is to have a shaping effect.
That's because when we swim, our whole body will participate in sports, such as hand and foot paddling, waist and abdomen swinging, breathing and heartbeat speeding up and so on. This can not only quickly consume fat in the body, achieve the purpose of losing weight and shaping, but also exercise the muscles of the whole body. Friends who want to keep fit can stick to swimming more.
Step 2 practice yoga
Yoga is one of the most popular sports today, and many young and middle-aged women like to practice yoga. In fact, yoga is a good exercise to exercise flexibility and endurance, especially for sedentary office workers, whose backs often feel sore. In this case, practicing yoga can stretch your muscles and joints, lengthen ligaments and relieve back pain. In addition, yoga is also a good exercise for shaping. Persisting in practicing yoga will not only make your figure even, but also make your manners better!
dance
Nowadays, many women like dancing. Dancing can not only achieve the effect of sweating, but also help to improve their temperament. There are many kinds of dances, and different dances achieve different effects. If you want to shape, it is recommended to choose belly dance or jazz dance. Belly dancing is exerted by tightening the strength of the waist and abdomen, which has a good effect on shaping a thin waist. Jazz dance has a large amount of exercise, which can exercise the muscles of the whole body and play a role in losing weight and shaping ~
Step 4 play badminton
If you want to shape, you can choose exercises that can exercise your whole body muscles. Playing badminton is also a good shaping exercise. Many badminton lovers are also in good condition, because playing badminton is a more intense sport, which can exercise people's explosive power and endurance. When playing badminton, I will keep walking, so that I can exercise to the lower body. At the same time, both hands should play with badminton rackets, so that you can exercise your upper body! This series of movements exercise to many parts of the body, thus achieving the role of shaping.
Step 5 get down
Squatting is also an action that can move the muscles of the whole body, burning fat and ass, and these are not problems. Many women with flat hips will choose squats to practice their hips, and the shaping effect of squats is very good. People who usually sit often often do squats, which is also very good for their health.
What exercise is good for losing weight and shaping? 1. intentionally increase the action of the upper arm.
When I was running, the fitness instructor made me swing my arm greatly, which I thought was ridiculous. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower bodies will heat up at the same time, resulting in1+1> The effect of 2. Appropriate swing arm action: elbow flexion is about 90 degrees, and the swing range of arm from the back of hip to chest height should be 15~20 cm.
Second, breathe through your nose.
During exercise, inhale and exhale through the nose instead of the mouth, which can stabilize the rhythm of the heart. You know, when you jump to a certain extent, you will feel out of breath and have the idea of giving up. Relatively speaking, controlling heart rhythm can improve physical endurance, effectively prolong exercise 15~20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. After 6~8 times of practice, you will get used to it.
Third, go to the seaside to exercise.
This law of heat consumption is simple and easy to remember: the softer the playground floor, the more calories you may consume. For example, walking fast on the beach or jogging on the grass is more effective than doing the same exercise on hard ground. Water is the softest, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.
Precautions after exercise:
Don't eat for 30 minutes after exercise. Because gastrointestinal blood vessels are contracting, eating will affect digestion.
Your body is acidic after exercise, so you should eat more alkaline foods such as fruits and vegetables.
Don't drink a lot of water after exercise, because the water in the stomach is absorbed into the blood by the stomach, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
What exercise to lose weight and shape 3 package washing exercise
Washing clothes is a trivial matter that needs to consume calories and remove fat, but don't pour dirty clothes into the washing machine first. Laundry bags with dirty clothes can help you burn more calories. Look straight at the laundry bag in front of you and don't let it touch your body. This will produce the greatest resistance to the bag. Do it a few times more, and you will feel that your biceps, shoulders, chest muscles and abdominal muscles have been exercised.
rope skipping
Skipping rope is easy to learn, with simple equipment and small gaps. It is good aerobics, which can be said to be cheap and good. Jumping rope can improve the heart rate and breathing rate, and you can lose weight in a few minutes. Professional boxers usually skip rope as the main content to lose weight with oxygen before the game, and at the same time exercise the coordination and sensitivity of the whole body.
Setting off firecrackers
In order to make the heart rate reach a certain level, you can warm up by jumping firecrackers to prepare for the next high-intensity exercise. After full-body stretching, you can adjust and coordinate your body by setting off firecrackers (a jumping action) for 5 minutes. Firecrackers can make shoulders, back, thighs and calves move at the same time, so they can not only improve physical strength and endurance, but also thin legs well.
earthquake
Whether at home, in front of TV or on the road, push-ups and sit-ups will not be out of date, and both can be used. You can exercise your chest, shoulders, abdominal muscles and triceps. Sit-ups mainly exercise your abdominal muscles. Mr. Yoshida of Japan is the Guinness World Record holder. He can complete 10507 push-ups continuously. However, there is no need to do a lot of push-ups every time. Doing push-ups three or four times each time, 25-50 times each time, is a good exercise plan.
What exercise to lose weight and shape freestyle 4 1 and 2 minutes can consume 836KJ of calories, and exercise 836KJ every day, three times a week, which can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming and freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories.
2. Take 65,438+00,000 steps every day to keep your body from rebounding to a little sweating. Walking 10000 steps a day can consume 836KJ. You can lose weight 1 kg in 0 months. 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, the best effect is 7 seconds each time. 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!
Precautions:
Jogging for more than 20 minutes can achieve the effect. Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body. It 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. Come on! The perfect figure is yours.