The best exercise to lose weight at night is 1, walking backwards.
Walking backward consumes more oxygen and has a faster heart rate than walking forward. When walking backward, the shoulders and arms swing with the walking frequency, so that the joints of the whole body can be effectively exercised, and the strength of the posterior thigh muscles and the back muscles can be enhanced when walking, thus achieving the effect of losing weight.
Step 2 sit-ups
One hour after dinner, you can try to do sit-ups, which can exercise the strength of the abdomen and waist and quickly eliminate fat in these two parts.
Step 3 turn the hula hoop
Hula hoop in the process of turning, constantly rubbing the lower abdomen, can speed up the peristalsis of the intestine, quickly discharge the garbage accumulated in the body, solve the trouble of constipation, and thus achieve the effect of slimming. Moreover, hula hoops can consume more fat by turning for more than 30 minutes at a time.
4. fundraising long-distance running
From 7: 00 pm to 2: 00 am, hormones in the human body have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair have risen sharply. So fun running at night can burn more fat, and drinking a cup of green tea before running can replenish water. Catechins in green tea can enter the whole body through blood circulation, strengthen metabolism, increase fat oxidation and energy consumption, and have a certain inhibitory effect on abdominal fat.
The simplest weight loss exercise jogging
When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed.
Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range.
If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much.
Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury.
Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot.
sit-up
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture.
On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.
The correct way to do sit-ups is as follows
Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.
Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests.
Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body.
Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback.
When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.
rope skipping
Correct posture: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.
Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.
Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
hula hoop
Shaking the hula hoop is a kind of full-body exercise, which can achieve the effect of slimming.
Turn the hula hoop, but you must exercise for a long time. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body.
How long should I shake it to achieve fitness effect? May I refer to the implementation of the State Sports Commission? Three, three, three. Exercise, exercise three times a week for at least 30 minutes each time, and the heart rate 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
Take the stairs every day
Taking the stairs is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf, making it tight, thin and beautiful.
As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
Exercise to lose weight swimming calorie consumption table: consumption per half hour 175 calories. This is a coordinated movement of the whole body.
Swimming is conducive to enhancing heart and lung function and exercising flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.