In the method of losing weight suddenly in summer, many people will do some proper aerobic exercise to ensure their health, and the effect of aerobic exercise to lose weight is also very obvious. It is said that life lies in exercise. Let's take a look at the knowledge of sudden weight loss in summer. I hope it works for you!

The way to lose weight suddenly in summer is 1. In other words, sudden weight loss will really make us lose weight in a short time, but we should take healthy measures according to our actual situation. For people with heavy weight, the method of sudden fat loss is obviously not suitable, because fat loss itself is not a fast process, so don't worry even if summer comes. For the chubby people with low weight, you can make a surprise attack, because at this time, there is sufficient motivation to make a surprise attack. Through your unremitting efforts, your little belly will say goodbye to you.

As long as you control your diet and keep exercising. Diet, quit high-calorie foods and snacks, choose low-calorie foods, mainly coarse grains, eat more protein, and eat 7.8 minutes full every meal. In terms of exercise, abdominal training combined with aerobic exercise will play a good role in reducing body fat.

In aerobic exercise, you can choose to run at home and go out for cycling. Abdominal training can be carried out with reference to the following actions.

Action 1: Stretch forward and tuck in.

Lie on your back, with your knees and feet on the ground, your back close to the ground and your arms stretched between your legs.

The neck is fixed, the abdomen is forcibly rolled up, and the arm moves forward with the body.

Resume the action vertex after a pause.

Action 2: Lie on your back and lift your legs.

Lie on your back, with your back close to the ground, your shoulders off the ground, your neck fixed, and your arms at your sides.

Legs together straight, feet off the ground, the lower abdomen forcibly lift your legs.

After the action vertex stops for a period of time, slowly recover, and don't touch the ground with your feet when recovering.

Action 3: V starts from both ends.

Lie on your back, arms up, legs straight, feet off the ground.

The abdomen forcibly rolls up the upper body, and at the same time, the legs are lifted upward, so that the hands and feet are as close as possible.

Resume after vertex pause.

Action 4: Sit with your knees bent and your abdomen closed.

Sitting posture, legs straight, feet off the ground, hands behind your body, upper and lower back leaning back, waist slightly arched.

The abdomen exerts force, the legs bend forward, and the body leans forward to squeeze the abdomen.

Resume after vertex pause.

Action 5: Mountaineering Run

Arms are directly below shoulders, legs are straight back, and hands and feet support the body.

Keep your back straight and your knees alternately bend forward.

Keep your movements consistent and your body stable.

Action 6: Ride on your back

Lie on your back with your hands by your ears and your legs straight off the ground.

Abdominal strength lifts the shoulders and upper back off the ground and turns to one side to move the upper body.

At the same time, bend your knees upward on the opposite leg so that the elbows and knees are as close as possible.

Vertex pause, resume and switch sides.

Each action is about 20 times, and the rest time between actions should be reduced as much as possible, and the longest time should not exceed 30 seconds. Do 3-4 groups at a time. Aerobic exercise for about 30 minutes after exercise can improve fat burning efficiency and effectively reduce fat.

The method of losing weight suddenly in summer II. Exercise method of losing weight in summer

Summer weight loss exercise recommendation 1: swimming

Swimming can be said to be an excellent way to exercise in summer. If you have swam, you will find that the resistance of water when swimming is much greater than that of air when moving on land. It is very difficult to walk in water, so frequent swimming will definitely consume more calories. In addition, when swimming, people's metabolism is very fast, 30 minutes can consume 1 100 kilojoules of heat, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.

Summer weight loss exercise recommendation 2: dance

Dance stimulates muscles in an all-round way, taking into account the head, neck, chest, legs, buttocks and other parts. For example, jazz dance is more about small joints and muscles, which are not easy to exercise on weekdays. In addition, dance also has the effect of aerobic exercise, so that practitioners can improve the main lung function and achieve the purpose of losing weight. The rhythm of coherent movements in dance is very fast, and a whole set of movements is coherent and smooth, neat and rhythmic, which is very helpful for the exercise of musical sense and dexterity. And its fun is easy to make people pay attention, pay attention, and ignore exercise fatigue.

Dance diet, so that you don't have to diet, no strenuous exercise, just twist your waist, swing your hips, swing your arms and stretch your legs to lose weight. Best of all, as you practice better, you will become a dazzling star in the crowd, and your temperament will be the next "heartthrob".

Summer weight loss exercise recommendation 3: Yoga

If you can't swim and your body doesn't have a strong sense of rhythm to music, don't lose heart. I have another exercise to recommend to you! That's yoga! Yoga can be divided into tiger, bow and massage. Tiger posture is beneficial to balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender; Bowing posture is beneficial to the massage of spine and waist joints, abdominal muscles and internal organs; This massage can effectively exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery. Yoga is easy to learn to lose weight. As long as you stick to it, you can also achieve good weight loss!

Summer weight loss exercise recommendation 4: jogging

Jogging is the simplest and most effective way to lose weight, and it is suitable for all kinds of people, whether young people, office workers or elderly friends, and it is suitable for running to keep fit. Running belongs to aerobic exercise. The average person jogging for one minute consumes about 15 kcal (the heavier he is, the more he consumes), while a pound (450g) of fat is 3500 kcal. If you jog for 30 minutes every day and don't change your diet, 17 days can lose one kilogram. Running costs nothing. What an economical exercise. You can lose weight healthily in only one venue.

When running, you must pay attention to the speed. Many people are easily disturbed by the outside world, and their speed is fast and slow, or they can't be stable in a correct speed range that can maintain even breathing. This will greatly weaken the effect of exercise to lose weight, and will also discourage them from running to lose weight.

Summer weight loss exercise recommendation five: hula hoop to lose weight

Hula hoop slimming exercise is simple and low cost. All you have to do is buy a hula hoop. Hula hoop shaking is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. Turning the hula hoop can help the peristalsis of the intestine, help digestion and defecation, better assist slimming and actively help clear the garbage in the body, and achieve the beauty effect!

The heavier the hula hoop, the better. Maybe the heavy hula hoop needs a lot of strength to shake at first, but later it becomes an inertial movement. The key is that the exercise time must be long enough, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories.

Summer weight loss exercise recommendation 6: cycling

Cycling is of great significance to the improvement of human heart and lung function. Burn a lot of body fat every hour on average, and burn 450 to 600 calories an hour, which is equivalent to running for an hour and a half! Riding a bike for an hour every day can consume 4~5 kilocalories, and you can lose about 1 kg a week. The effect is very obvious.

Some girls may worry that cycling will affect the leg curve. In fact, as long as the riding posture is correct, the feet will not thicken and the lines will look better because of the smooth development of muscles!

Summer weight loss exercise recommendation seven: small movements play a big role.

Sometimes the sultry weather in summer is really unbearable. If you don't want to exercise too hard, then this method is best for you! Some small moves at ordinary times can also help to lose weight! For example, a simple action in the subway: hold the handlebar in the car, with your legs apart a little wider than your shoulders and your knees slightly bent for 7 seconds, which is very effective for reducing thigh fat! When sitting, hold the bag with both hands for 7 seconds, which helps to lose arm fat!