What exercise is suitable for fat people? 1 First, swim.
The effect of exercising in water is twice as good as that on land, and the burden of swimming is less than that from the ground. Swimming 1 hour can consume 400~700 calories. Because of the buoyancy of water, the body only bears 10% weight pressure.
Second, let's go.
Walking fast is not as intense as running, and it is more suitable for people with large weight base. Take a walk 2~3 times a week at first, and then gradually increase it to 4~5 times a week, each time for about 30 minutes, depending on the physical condition.
For overweight people, the most important thing is to persist in and maintain the amount of exercise in order to achieve the effect of losing weight. But also remember not to lose weight quickly, otherwise it will easily cause skin relaxation.
What sports are suitable for fat people? 2 1. Do not bounce.
High jump, long jump, skipping rope and even running fast are not suitable for fat people. Obese people, they are very heavy and put a lot of pressure on their knees. If you still do jumping rope and other sports, it is difficult to bear weight on your knees, which may easily lead to knee injuries.
Careful stretching
Obese people's lumbar vertebrae are surrounded by "fat" for a long time, and there will be some inertia. Sudden stretching exercise puts pressure on the "lazy" lumbar spine, making it unbearable, and may cause symptoms such as lumbar disc herniation.
3. Don't rush for success
The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound. Fat people are more suitable for gradual and slow weight loss.
4. Avoid long-term exercise
Standing for a long time and carrying heavy loads for a long time are very stressful for obese people. Especially in the same place for a long time. Exercise to lose weight should avoid carrying too much or too long on the same part. When doing strength training, the number of repetitions of the same movement should be done according to one's ability, and it is not advisable to be greedy.
What exercise is suitable for fat people? 3 1. Operation
Not less than 40 minutes each time, and the speed is mainly moderate or jogging. Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
3. Bicycle
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Step 4 climb the mountain
The temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
5. Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
What sports are suitable for fat people? Abdominal weight-loss exercise is to divide abdominal muscles into upper, lower and lateral sides, and carry out corresponding exercise respectively to form three-dimensional exercise.
Examination of rectus abdominis
Muscles that connect longitudinally from ribs to pubis. Bend your knees 90 degrees, put your hands on your sides, and tilt your upper body 10 second.
Examination of lower abdomen
The muscles below the navel exercise excessively from the rectus abdominis, and keep the legs straight 10 second.
Abdominal oblique muscle examination
Lateral abdomen, muscles that assist in waist torsion and rectus abdominis movement, torsion, left and right 10 second.
Rectus abdominis training
15s *2 groups alternate.
Lie on your back with your knees bent 90 degrees. Keep your eyes on your navel. Lift your upper body (don't look up, use your shoulders to drive your body). Put your hands at your sides, parallel to the floor.
Lower abdominal training
15s *2 groups alternate.
The elbow touches the ground, one leg bends 90 degrees, and the other leg is lifted off the ground 10 cm, and the legs alternate.
Abdominal oblique muscle training
15s *2 groups alternate.
Lie on your side, arms at right angles, thighs backward, feet on the ground, and press your abdomen with your other hand for 20 seconds.
Other parts of the training
Z-operation for eliminating skew
Knees on the ground, arms straight at shoulder height, keep this posture, push back, and feel a force behind you. 15 seconds *2 groups.
Hold three fingers tightly.
Exercise the inner arm muscles. Under-arm clip, middle finger, ring finger, little finger force, grip, 15 seconds *2 groups.
Say goodbye to inner thigh fat
Sit on the edge of the chair, put your hands on your sides, lift one leg parallel to the ground, and slowly move up and down.
After a period of practice and upper abdominal weight loss exercise, abdominal fat will definitely be greatly reduced.
What exercise is suitable for fat people? 5 skipping rope:
Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Squat:
It can obviously improve the pear shape, and MM students can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
Waist movement:
MM who wants to be a "small waist essence" can lie on her back before going to bed, bend her legs, put her arms on her sides, slowly raise her head and upper body, stay for about 1 minute, then lower her head and repeat until her muscles feel sour. Perseverance can make the waist and neck lines beautiful.
Moderate exercise is a low-intensity and low-energy exercise mode, also known as "moderate exercise". Moderation refers to physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
Moderate exercise can improve the function of human body through a certain amount of whole body exercise, and then improve the quality of human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between middle and low, and the duration is only 15~40 minutes.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time. Intensity varies from person to person: for 20 ~ 30 years old, the heart rate during exercise should be maintained at around 140 beats/min, for 40 ~ 50 years old, 120~ 135 beats/min, and for people over 60 years old, the heart rate should be maintained at/kloc-.
What exercise is suitable for fat people? 6 1 and 12 minutes freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week 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, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2, stretching exercise, the best effect is to persist for seven seconds at a 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!
3, jogging for more than 20 minutes can produce results!
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which 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. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
4. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.
Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!
5, 5 seconds by ear points 5 times, can control appetite.
The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.
6, 30 minutes of foot massage can effectively reduce appetite.
The masseur said that acupoint massage is very effective in controlling appetite.
7. When taking the bus, stand on tiptoe 1 hour to exercise leg muscles.
Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!
8. Dancing in the club 1 hour.
Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
9. Chew 20 times per bite while eating.
Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.
What exercise is suitable for fat people? 7 weight loss exercise.
1. First lie flat on the bed, face up, hands on your sides, palms open and close to the bed.
2. Straighten your legs and lift them slowly until your hips leave the bed and your thighs are close to your abdomen.
3. Tighten your abdomen, stretch your legs hard, keep your posture for about 5 seconds, then relax your body, slowly put your legs back on the bed and resume your movements. Repeat the above actions several times.
Tips:
Practicing this set of movements can exercise abdominal muscles, eliminate fat and make abdominal muscles firmer. Because it is mainly leg exercise, the lower abdomen will be exercised by leg exercise, which can help to lose the fat of the lower abdomen. When practicing, you should pay attention to keeping your hands still and tightening your abdomen hard, so the effect will be better.
Weight loss exercise 2
1. Lie on your back in bed, put your hands under your head, lock your fingers, spread your arms to your sides, make your elbows outward, adjust your breathing and prepare for the action.
2. Lift your legs slowly with your legs together, hold them tightly when you lift them directly above, then bend your knees so that your calves and thighs form a 90-degree angle, and be careful not to leave the bed.
3. Tighten the abdomen and lift the body forcibly, then put down the body and move the thigh forward at the same time, so that the thigh surface is close to the abdomen, the body is lifted again, and the thigh is restored to a position perpendicular to the ground. Repeat this exercise several times.
Tips:
This set of movements can exercise the muscles of the whole abdomen and prevent abdominal fat accumulation. Regular practice is good for eliminating fat. I still want to remind everyone that you should adjust your breathing when practicing. When inhaling, you should also close your abdomen, and use breathing to promote the effect of thin abdomen.
What exercise is suitable for fat people 8 1. Improve stability.
Rolling shoulders, arching back and lifting back, and flexing and stretching legs can all improve the stability of the body, thus achieving the effect of eliminating fat. Swiss ball (or stabilizer ball) is more effective for improving physical stability. Swiss balls are good for stretching. This kind of ball is not expensive, only costs 30 to 80 dollars, but it can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75cm to 85cm meet the requirements. Swiss ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups.
Setting off firecrackers
Warm up by jumping firecrackers, so that the heart rate reaches a certain level, preparing for more intense exercise. Doing firecrackers jumping (a jumping exercise) for 5 minutes after doing full-body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe.
3. Floor movement
Push-ups and sit-ups will never go out of fashion. You can do it at home, in front of the TV, on the road-anywhere. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. Yoshida of Japan holds the Guinness World Record, and he can do 10507 push-ups continuously. But you don't have to do many push-ups every time; It is a good exercise plan to do 3-4 push-ups and 25-50 push-ups at a time.
4. Flexibility exercises
You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.
5. laundry bag
Washing clothes is a chore that consumes calories and eliminates fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can help you burn more calories. Hold the laundry bag directly in front of you, and don't let it touch your body. This will give the bag the greatest resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags, which is more helpful to improve physical strength and endurance. 1 2 Previous Page Next Page
6. Pay attention to the posture of walking
Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
7. Increase the stride of walking
Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
8, heel first landing
The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.
9. Throw a bag and practice your arms
Women usually carry bags when they go out. If they don't disturb others, they can be considered as "miniature sports equipment that swings back and forth and can exercise arm muscles." But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only damage the shoulder joint, but also damage the surrounding road surface.
10, exercise while waiting for the bus
You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Concentrate the centripetal force on the abdomen and tighten it with all your strength. Feel the navel close to the back and recover after 6 seconds. Repeat these simple exercises so that you can do them as soon as you have time.
1 1, take the bus.
When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.
At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.
12, standing on the bus.
It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner. Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.
What exercise is suitable for fat people? 9 1, reverse arm extension
Objective: To stretch the arm and improve the digestive efficiency.
When sitting in a seat, one arm hangs down and the other arm stands upright. Pull your arm in the opposite direction until your back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this.
Exercise intensity: Repeat 8 times.
2. Sit on your knees.
Objective: To relieve leg tension and consume excess insulin.
After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change.
Exercise intensity: repeated 10 times.
3. Half squat
Objective: To relieve waist pressure and promote bile secretion.
Half squat on the chair surface, keep the muscles of your legs tense, and at the same time hold your waist and eyes with your hands, and lift your whole body to the top right in front.
Exercise intensity: the whole action should not exceed 45 seconds.
4. Stand up and shake hands with you
Objective: To relieve wrist tension and digestive system congestion.
Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency.
Exercise intensity: the whole action does not exceed 30 seconds.
5, back movement
Objective: To relax the upper back and increase gastric motility.
You can stand or sit up straight, put your hands behind your neck, keep your arms still, and use the strength of your back to clamp the muscles on both sides of your back and repeat the action repeatedly.
Action intensity: the whole action does not exceed 45 seconds.
What exercise is suitable for fat people? 10 hand and waist:
Stretch your hands to the left to the maximum, then turn down, stretch to the limit, then to the right, also to the limit, retract your lower abdomen and lift your body. Imagine the whole action, such as the opening and closing of the plate.
There is no pause between each action, and the whole action cycles like a clock. Every movement should be extended to the limit as much as possible.
Chest out and hips in:
The gluteus maximus is forced to tighten inward and upward. Stand upright with your chest out, and try your best to pull up the cervical vertebra until you stand on tiptoe. The hips are always tightened, and the calf muscles are tightened and lifted. You can try to clamp a piece of paper between your knees and the inner thighs during the initial training to ensure that your hips are tight.
Abdomen:
Fingertips stretch forward as far as possible, navel retracts, body bows into a cave shape, and pushes from navel to spine. With this force, the body gradually lies down and feels like a slowly rolling wheel. Pay attention to keeping your movements slow. Only in this way can you turn the diaphragm into a layered muscle instead of a massive muscle like Rambo.
Hit a wall:
Stretch your arms, just like touching a distant wall, stretch forward from the sacrococcygeal bone and try to pull your spine to the longest point. When you get up, the strength is opposite. You should yawn like a cat. Strength starts from the lower abdomen, lift the lower abdomen first. Bow a little. The whole process is like a whip.
Thoracotomy:
Breathe out the waste gas in the body first, then inhale, and spread the chest backwards. The process of chest expansion is from the coccyx to the cervical vertebra, and the mandible and nose tip are raised. It not only plays the role of thoracotomy, but also fully stretches the cervical spine to avoid the occurrence of bimaxillary.
Lateral lumbar muscle exercises:
The upward arm should try its best to go up (the fingertips are upward), and the downward arm should try its best to fully extend downward (the fingertips are pointing to the ground) until the limit, and then bend sideways, instead of bending sideways at the beginning. Pay attention to the crotch pointing straight ahead.
What exercise is suitable for fat people? 1 1 beauty back weight loss exercise.
Every girl wants her back to be linear and beautiful, but not every girl has no fat on her back, and even many girls can't get rid of it. This is mainly because her back is basically not used in daily exercise, which will lead to this problem. Now, there's no need to worry. Through a few small daily exercises, you can easily exercise your beautiful back.
Daily breast enhancement
As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as the back muscles feel warm, the effect of burning fat is achieved.
Straighten the whole body lines
Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.
Vertical push-ups
Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice every day.
Hand dumbbell exercise
Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing the inside of your body, and then push it up repeatedly. Exhale when lifting dumbbells and inhale when lowering them. Be careful not to use wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.
Paddling exercise
In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music and adjust the frequency of action quickly and slowly, which can make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.
Reasons for failure to lose weight
1, weigh yourself every day.
Weighing yourself every day is frustrating and can't provide useful information. More importantly, weigh yourself once a week and observe the long-term trend. If your goal is to lose 1-2 kg in two weeks, you will feel satisfied when you do it step by step as planned and see that you have really lost so much weight. Compared with the emotional instability caused by daily weighing, weighing once a week can stimulate people's enthusiasm for losing weight.
2. Set unrealistic weight loss goals.
Tell yourself that losing 2 kilograms at the beginning of the weight loss plan 1 week is likely to make your weight loss fail. Once you know you can't do it, you may not start your diet plan from the beginning. If you start dieting and lose 2 kilograms a week, you may feel unhappy. On the contrary, you may feel discouraged because you have not achieved your goal. Setting a meaningful goal for yourself is the key to a successful diet. If you are not sure what kind of goals you should set, you can consult a nutritionist.
3. Excessive calorie restriction
The most common mistake is not eating too much, but eating too much.
When you want to lose weight, the most direct way is usually to limit your calorie intake. Maybe you eat a lot of low-calorie foods, if you end up eating less than 1000 calories a day. Of course, you will lose weight at first, but this way of losing weight will accelerate the decomposition of your muscles and the basal metabolic rate will be lower than before. In the end, it will be difficult to continue, and you will often gain weight, lose muscle and gain more fat!