Small secret recipe of exercise to lose weight
Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.
Experience of losing weight by exercise
The first move, exercise is expensive to lose weight. Have persistent attitude and spirit;
The second measure is a glass of water before and after exercise. Drink a cup of boiled water before exercise in the morning or evening (scientific analysis shows that exercise at night is more scientific and effective);
Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to its own conditions and conditions, and constantly summarized and improved.
If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point.
swim
The data shows that the thermal conductivity of water is 26 times that of air.
If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."
Skipping rope to lose weight
If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."
climb mountains
The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that the exercise has achieved the effect of burning fat.
go for a walk
Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes. Must persist for more than 30 minutes, because after 30 minutes, the body's energy gradually begins to consume fat from consuming sugar (blood sugar, glycogen, etc.). ).
Cycling 1 hour ~75 minutes.
Walk 1 hour ~ 1.5 hours.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
Fitness running
Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Fitness running is widely carried out at home and abroad, with moderate intensity, and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.
gymnastics
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1. Flexion and extension of lower limbs: supine position, arms straight at both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.