8 kinds of the most
1, do housework
It is better to do housework. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you do it, you can get good results. Climbing stairs, running and other sports consume about 800 calories, while housework such as mopping the floor, scrubbing the bathtub, washing clothes by hand and cleaning the room can consume 500 calories.
Being a hardworking little woman and washing dishes every day will not only make her feel extremely happy, but also give you the opportunity to wash dishes with your legs. When washing dishes, you can raise one leg as far back as possible, which will strengthen the muscles of thighs and buttocks. When washing dishes, you can also stand on tiptoe a little, which is helpful to the calf and lengthen the leg lines.
Do a general cleaning, throw away what should be thrown away and put away what is useful. Don't bend down to clean up. When packing, imagine yourself as a sexy girl, with her waist down, her legs straight, her hips up and her curves concave. This will not only exercise your back, waist and buttocks, but also make you feel better and love yourself more.
If you want a clean window, clean it first. When cleaning the window, don't bend over, stretch your back, open your chest and stretch your arms, and you can cooperate with the lateral bending action at the same time. This can create charming back lines, correct the spine and relieve the pressure on the waist. The action of wiping the glass can also reduce your meat worship man and give you charming arms.
Make some cakes, wrap them up and bake some cookies, which is both emotional and functional. When doing things, you need to keep standing, hold your chest and abdomen, and occasionally cooperate with the action of tiptoe, which can burn a lot of calories. If you are cooking pasta and other foods, you must not be disgusted with the steps of kneading dough. Kneading can exercise the arms, chest muscles and waist, not only can lose weight, but also can tighten the chest to achieve the effect of breast enhancement.
2. Law
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal. Swimming is an activity that consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
If you master some weight loss tips, you can lose weight faster! Swimming time should be more than 40 minutes at a time, so it is more effective to lose weight.
law
Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Step 3: Climb the stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Climbing stairs to exercise, we must first combine our own actual situation. There are different degrees of osteoporosis, especially some obese people. Climbing stairs puts more pressure on the knee joint. So these people must grasp the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you find discomfort when climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should try not to climb stairs.
At the same time, we must grasp it correctly: when climbing stairs, we must lean forward slightly and step with the swing of our hands, so as to enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance visceral function. In the process of climbing stairs, you must not be too fast or too urgent, and you should arrange it according to your personal physique. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing stairs, the knee joint can be partially * * *. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.
4、
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Warm-up exercises should be done before exercise, especially before running, which is especially important for stretching the legs. Only by fully warming up and stretching in place can the calf be put into "battle" in the "best state".
Many people will touch the ground with their forepaws when running, which makes it easy and effortless to run, but it is not suitable for people with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback. Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
Jogging, as a health care, should be distinguished from running. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running. The real time to burn fat begins after continuous exercise, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.
Step 5 dance to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dancing, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
Whether you go to entertainment places or engage in dance blanket fitness activities at home, you should pay attention to environmental hygiene and good ventilation. Because, in dance activities, the human body's metabolism is vigorous, the respiratory circulation and blood circulation are accelerated, and the human body's demand for oxygen is correspondingly increased. To this end, the entertainment environment should always open the doors and windows, let the air circulate, and the breathing is exciting.
6, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
7. Law
Not only can you keep fit, but the effect of slimming is also quite good. Different from aerobic exercise, it improves metabolism and accelerates blood circulation of the whole body on the premise of respecting self-cultivation, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.
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8. Law
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In sports, continuous skipping is equivalent to the energy consumed by jogging or aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
We have introduced 8 kinds above. You can choose the way that suits you, but pay attention to it. Exercise to lose weight focuses on persistence, and you must exercise every day!