Four ways to lose weight quickly, everyone wants to have a slim and healthy figure in life, because obese figure will not only make personal image worse, but also wear clothes that are not particularly good-looking. Exercise is a very effective way to lose weight. Here are four ways to lose weight quickly.

Four ways to lose weight quickly 1 1, various aerobic exercises.

I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.

Step 2 ride a bike

Nowadays, many gyms have spinning bikes, which are designed to be 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 it is recommended to give 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 3 run

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.

Step 4 jump rope

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

Four ways to lose weight quickly and two ways to lose weight quickly in summer.

First, climb the mountain.

Experts say that aerobic exercise is the best way to lose weight, and mountain climbing is the best aerobic exercise. In summer, the effect of climbing mountains to lose weight is remarkable, the air is fresh, and the mood will become very happy. When preparing for a rest, take a watch to test that the heartbeat reaches 120 times per minute, which can last for 10 minutes, indicating that exercise has achieved the goal of losing weight.

Second, take a walk

Don't underestimate walking, a sport that everyone can do. If the method is wrong, it is likely to be counterproductive.

The correct way to keep fit is to hold your chest out, stride, and walk about 60-80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.

If you have decided to take a walk as your fitness program, here are some walking exercises for your reference:

1. Ordinary walking method: walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.

2. Fast walking: Walk 5-7 kilometers per hour and exercise for 30-60 minutes each time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.

3. Quantitative walking method: including flat walking and sloping walking. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.

4, swing arm walking: when walking, the two arms swing back and forth rhythmically, which can enhance the mobility of the shoulder strap and chest, suitable for people with respiratory diseases.

5, rubbing the abdomen for a walk: while walking, massaging the abdomen is very beneficial to people with indigestion and gastrointestinal diseases.

Third, swimming.

It's so hot that it feels great to jump into the water. In summer, no exercise is more economical than swimming to lose weight, and it kills two birds with one stone. Swimming in the water 100 meters is equivalent to running 400 meters on land, cycling 1000 meters, or skating 1500 meters.

The methods of losing weight quickly in summer are all introduced above. If you are obese and want to lose weight as soon as possible in summer, you can choose the method that suits you and lose weight effectively through the above introduction. I believe that through your unremitting efforts, you will definitely lose weight as soon as possible.

4 ways to lose weight quickly 3 What are the ways to lose weight quickly by exercise?

First of all, Pilates

If you are overweight, you must choose sports that have little effect on your joints, such as water aerobics, pilates, cycling, elliptical machine exercise and so on. With the decrease of fat and the enhancement of body adaptability, you can consider adding some other exercises.

Second, the dumbbell with light weight

The secret of keeping your arms round and slender is to practice with light dumbbells several times. When doing biceps brachii and triceps brachii exercises, the weight of dumbbells used should not exceed 8 kg. Do 3 groups of exercises each time, 20 times in each group. Yoga and Pilates exercise are also very helpful for shaping strong limbs. You can exercise 1~2 times a week. You can combine this exercise method with strength exercises.

Second, aerobic exercise

If you want to "thin" your chubby thighs, you must do aerobic exercise. Most aerobic exercises, such as running, cycling and cross-country skiing, are powerful tools to lose weight on thighs. Do it at least four times a week for 30 minutes each time. At the same time, you can also add the following exercises: stand with your feet side by side, put your arms on the side, and take a step to the right with your right foot to form a side arrow step. At this time, the right leg is bent, the left leg is straight, and the body is forward. Pause and return to the original position. Do 2~ groups on each side, and do it 20 times in each group.

Fourth, step forward and squat down.

Squat with arrow is the secret weapon to shape beautiful buttocks and legs. At the beginning, stand side by side with your feet and hold a dumbbell weighing 5-8 kg in each hand. Then, take a step forward with your right foot to form an arrow step. The right knee is located directly above the right ankle, and the left knee is close to the ground, but does not touch the ground. After a short pause, it returned to its starting position. In the process of reduction, it made a dumbbell bend. Alternate legs, each side 15 times.