Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.

Step 2 swim to lose weight

Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.

3. Jogging to lose weight

Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.

Operation method:

The first step of running to lose weight: warm up before exercise

Before running, there should be a warm-up process to activate joint ligaments, stretch limbs and back muscles to help the body prepare, and then start with low-intensity exercise and gradually enter appropriate intensity exercise.

The second step of running to lose weight: duration

Generally, aerobic exercise requires more than 20 minutes, even as long as 1~2 hours, which mainly depends on personal physique. Aerobic running doesn't need to be done every day, just 3~ 5 times a week, or exercise every other day. Too few times can hardly achieve the purpose of exercise.

The third step of running to lose weight: running speed

After running, runners should pay special attention to running speed. For dieters, the most suitable running speed is "chatting speed", that is, the slow running speed when chatting with friends who are running together. In fact, only this speed is the speed that meets the aerobic exercise index, which will neither make people's heart beat too fast nor make people feel too tired. Because jogging takes a long time to take effect, jogging can start at a slow speed, which can make the body have a transitional adaptation period. After the body adapts, the running speed will gradually accelerate.

Effective time for running to lose weight:

The speed of running to lose weight depends on the specific situation of running, as well as personal physique, which cannot be generalized.

Generally speaking, if you jog for 30 minutes every time, 4-5 times a week, and eat regularly, 1-2 weeks can see the effect of losing weight. But if you don't insist on it well, or if you don't cooperate well in diet, such as eating emotionally or overeating, it will also have a great influence. So we can see the effect of running to lose weight according to the overall implementation.

4. Ball game method

All aerobic exercises can help you lose fat, and ball games are no exception. People with a strong sense of rhythm and interest are particularly keen on ball games. Most obese people at home and abroad regard ball games as a panacea for losing weight.