What exercise is suitable for women to lose weight? People say that jogging is the most leisure exercise to lose weight, badminton is the most energy-consuming exercise to lose weight, and cycling is the most energetic exercise to lose weight. So do you know what exercise is suitable for women to lose weight? Let's take a look at what sports women are suitable for to lose weight!

What exercise is suitable for women to lose weight 1 exercise to lose weight 1: splayed feet on the treadmill.

Have you ever noticed your feet when you exercise on the treadmill? What is their state when they run? Inside or outside the eight characters? Don't think it's just the running posture, it's also related to the amount of fat consumed.

Studies have shown that running posture will affect fat consumption. In other words, if you take the correct running posture, you can consume 6D0 calories in 30 minutes. Incorrect posture can only make your fat consumption lower than this figure. Eat more fat.

Advice for you: "outside eight-character" running method

When running, putting your feet in the "outside eight-character" state will not only make you run more stably, but also increase the resistance during running and consume more calories. And if you can stand on tiptoe when running, the effect will be better. Because it will make it more difficult for you to run. If your body wants to keep balance and keep running, it needs more strength to support it.

Exercise to lose weight 2: working on a fitness ball

Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs. In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor. The purpose of doing this is to maintain balance, constantly adjust posture and move the meridians of the whole body.

Advice for you: put a fitness ball in the office.

Of course, we don't think we can force you to change your chair into a fitness ball, but you can put a fitness ball in the office. Especially when you are sleepy after lunch, sitting on the fitness ball for 30 minutes will immediately refresh you. In addition, it would be more perfect if you could exercise with dumbbells.

Exercise to lose weight three: jump rope and jump "double shake"

The fitness instructor said: Do 200 skipping exercises every day, which can tighten the muscles of the whole body, burn fat better and achieve the purpose of body shaping. This statement is true! But if we change the way of skipping rope, we may get twice the result with half the effort.

Advice for you: Try 100 "Double Shake" every day.

The "double shaking" jump in skipping rope means that when you jump with a rope, the rope passes under your feet quickly twice. Compared with the normal skipping method, this is more difficult, but it is also the best jumping method to consume fat. It can effectively burn 26 calories of fat in one minute, and it can tighten your whole body muscles, exercise endurance and enhance strength.

Exercise to lose weight 4: Give yourself a rest.

First of all, you should recognize yourself: you are just an ordinary company employee, not someone who wants to win a lifelong medal through exercise and fitness. Therefore, your fitness training should be slow and appropriate, and never be an enthusiastic "fitness saint".

Advice for you: 1/4 principle

This is the "time principle" from the recommendation manual of American Fitness Association. Its advice is: within 60 minutes of exercise, make sure you have a 20-minute break; In the annual exercise and fitness plan, you should set aside 1/4 time to learn theoretical knowledge for yourself and upgrade and update your fitness concept. You know, fitness is not the whole of life, life needs fitness to adjust.

Exercise to lose weight 5: jumping in place consumes the most fat.

Jumping is a good way to keep fit. Regular jumping exercise can make the body get health care vibration massage, thus improving health, enhancing physical fitness and improving exercise level. Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level, balance ability and developing the ability and sensitivity of coordinating exertion.

This is for you. Suggestion: In-situ unarmed jumping practice.

That is to say, in the absence of any equipment, the jumping action is repeatedly practiced in situ. For example: straight leg jump-starting from squat, swing arm jumps up, and the fall buffer returns to squat. Repeat this 5- 10 times, and practice 2-3 times a week. The essentials of abdominal jumping are: from the beginning of semi-squatting, swing your arms and jump up to close your legs and abdomen, and then continue to repeat the exercise after falling backwards. Exercise twice a week in 3 groups, each group 10-20, which is very effective for abdominal weight loss.

During exercise, you should choose soft ground, such as sand and grass. After exercise, you should pay attention to relaxing and massaging your calves to prevent shin inflammation and affect your health.

Exercise and lose weight 6: witness your progress with charts

Go to the gym every week and sweat a lot every time. But you never seem to count how much fat you consume. Because of losing weight, your coach may make you pay more attention to the quantity and frequency of your diet. But the fitness items and frequency are also worthy of attention. Only by recording from time to time can we be aware of it.

Advice for you: Make a fitness record card.

This is a fitness record card that belongs only to you. We hope it can witness your progress through the table curve, let you pay attention to your progress at any time and give yourself more confidence. The form should include: weight, sports events, exercise time, calorie consumption, physical flexibility, physical sensitivity, mental state, etc.

Replace the fitness record card at least four times a year and set new fitness goals. For example, when you see in the table that you can finish 50 sit-ups in 2 minutes, you can increase the number of sit-ups in your next plan, so that you can have more and higher goals.

Exercise to lose weight 7: stick to it for one more minute.

When we are doing yoga training, we are usually asked to keep an action for 2-3 minutes. It may be difficult for you to start practicing. But with the increase of practice time, they are no longer difficult, and you may be able to keep them longer or do more difficult movements.

Advice for you: keep the yoga tree posture for one more minute.

When doing yoga, you must have done the practice of "tree posture". Practitioners are generally required to keep this posture for 3 minutes to stretch their muscles and stretch their bodies. In fact, you might as well keep it for one more minute, so you can burn more fat and exercise endurance.

Exercise to lose weight 8: reverse exercise that can not be ignored

It's a little difficult to draw a circle straight back like a wheel, but it's the muscles behind our shoulders that push us. This movement is more difficult than frontal swimming (the muscles in front of the shoulders make us move forward), but it can mobilize the back muscles more accurately than biceps brachii. In this action, the most beneficial part is the chest. The more the scapula muscles are exercised, the more beautiful the chest contour will be.

Advice for you: backstroke

Only long-term swimming (at least half an hour before your fat starts to burn) and regular swimming (three times a week) can see the effect. It is best to stay in cold water, because too high a temperature can easily lead to cramps and poor suction. Try to keep the speed slow, but you can run several times without much effort (reminder: the effect of swimming can only be felt through long distances). Finally, the more your arms stretch behind your head, the longer your muscles will stretch.

Exercise to lose weight 9: walk with a pole

Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. To be on the safe side, the negative weight should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although their weight is only 0. 5 kg, but it can help you burn 20-25% more calories without any side effects.

Advice for you: walk on a pole for 30 minutes every day.

You can refer to the following data: running for 30 minutes consumes 2 10 calories; Wearing a weight-bearing vest and walking for 30 minutes can consume 23 1 calorie; Walking with a long pole for 30 minutes can consume 252 calories. Still hesitating? Hurry up and take the pole and hit the road!

Exercise to lose weight 10: "scratch the ground with your feet" when walking

Scientific walking exercise can not only strengthen the body, but also make people fit. Therefore, walking has become an effective and scientific fitness method. The World Health Organization once said that "the best exercise is walking". However, in order to achieve the ideal exercise effect, walking skills can not be ignored.

Advice to you: Pay attention to the correct and effective posture.

Correct posture: the head should be straight, the eyes should be flat, and the trunk should be straight naturally (shoulders sink, chest and waist are slightly stiff, and the abdomen is miniature). This posture is conducive to the smooth flow of meridians and qi and blood, and makes human activities in a benign state.

Pay attention to the sense of rhythm: when walking, the body's center of gravity moves forward, the limbs are coordinated, the pace is strong and natural, the stride is moderate, and the feet should have a sense of rhythm when landing.

Natural inhalation: pay attention to the technique of abdominal inhalation as much as possible, that is, exhale with a little force as far as possible, inhale naturally, and the inhalation rhythm is coordinated with the pace rhythm.

"Grab the ground with your feet": When walking, one foot touching the ground should have a "grab the ground" action (toe adduction), which can promote the microcirculation of feet and legs. Walking speed: It depends on individual circumstances. It is found that walking at a speed of 80-85 meters per minute for more than 30 minutes has the most obvious effect of disease prevention and fitness.

What exercise is suitable for women to lose weight 2 top 1, which varies from person to person.

People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them.

Top2, step by step

Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.

Top3, fully prepared

Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath.

Fourth place, moderate activity

Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise.

Top5。 Relax after practice

Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible.

Perseverance

We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health.