rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Stand on one leg
Stand up straight, relax your knees slightly, and slowly lift your right leg at waist level, so that your thighs and calves are at a 90-degree right angle. At the same time, raise your hands up to shoulder height, keep this posture for 10 second, then put them down and continue to change legs and repeat until your legs feel sore. This action can exercise our waist and abdomen and make the abdominal fat lose weight quickly.
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. Under 30 years old, it should be 45 ~ 50/ min; 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.
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 and make 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.
bicycle; cycling
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I don't approve 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).
climb mountains
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.
run quickly
Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will improve a lot. Do enough warm-up exercise before running, so as to avoid the possible injury caused by running, and also enhance the sports effect of running, so that we can burn fat faster.
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.
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
There are many suitable sports in summer, such as swimming, running, mountain climbing, cycling and so on. These aerobic exercises can enhance people's disease resistance and eliminate summer fatigue. I don't want to move in summer. Let's move together for health. You will find that this summer is a little different.