Exercise is the best way to lose weight. Exercise is the basic way to keep healthy. As we all know, the best way to lose weight is to keep exercising. There are many ways to lose weight through exercise. If you want to lose weight quickly and effectively, take a look at these exercise methods. Now share the best way to lose weight by exercise.

The best way to lose weight by exercise 1 1, swimming

The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful. Therefore, for legs that want to keep moving in the water, the effect is particularly great. Of course, everyone must make adequate preparations for exercise before swimming!

Both freestyle and backstroke legs are whipped up and down, and only breaststroke is a pedal clip. The former can make the legs more slender, and the latter uses quadriceps femoris more, so it is very effective for exercising leg strength.

2. Take a walk after dinner

If you have time, you can go out for a walk after dinner. Take a walk after dinner and live to be 99 years old. Go out for a walk to exercise thigh muscles, consume inhaled calories, achieve the purpose of slimming thighs and make yourself healthier.

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 results.

3, high leg movement

After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat.

Leg lifting exercise is a very common and simple aerobic activity. The above group of leg lifting exercises belong to in-situ leg lifting. Try to keep your upper body straight when you do it, and the speed of your swing arm should be consistent with the speed of your legs alternating. You should adjust your breathing during the whole process. At the beginning, the legs may get tired soon, so the leg-lifting exercise should be gradual and gradually increase the intensity. Don't start with high-intensity leg lifting exercise, or you will easily strain your leg muscles.

Step 4 jog

Jogging more than three times a week for more than 30 minutes each time can help the whole body burn fat. Jogging can also thicken myocardial fibers and enhance the contractility of the heart, thus improving the working ability of the heart. Stick to jogging, and of course your thighs will slim down!

Alternate your legs, raise your legs as high as possible, and stride as long as possible. Don't drag your back feet with your front feet, because in terms of power consumption, the up-and-down consumption is much higher than the horizontal consumption, so if you want to be effective, try to raise your feet. Appropriately enter anaerobic exercise. If you are always in an aerobic state, its peak is difficult to control. However, if your planned exercise is coming to an end, give yourself a brisk run and let your body enter an anaerobic state, which will make your body enter two aerobic peak points and have a good effect on losing weight. Especially after running, your blood circulation enters high-speed operation, and energy consumption is extremely high. At the same time, it can exercise cardiopulmonary function and enhance strength and physique.

Step 5 ride a bike

Cycling is a good activity to reduce thigh muscles. It is fun and can lose weight, killing two birds with one stone. In your spare time, you can go out by bike to play in the suburbs or nearby parks. Personally, I like this kind of exercise very much, because riding a bike can reduce the fat on my thighs very well. If you ride a bike, you can exercise your thigh muscles well in this process, so that it can get full exercise, and the excess fat on it will easily disappear.

Before riding a bike, put on appropriate sportswear and shoes and do warm-up exercises. Look straight ahead, lean forward slightly, tighten your abdomen, straighten your arms, and keep your legs parallel to the beam of the car. When riding a bicycle, the sole of the foot is stepped down first, the calf is pulled back, then lifted and finally pushed forward, thus completing a pedaling cycle. Ride for 30 minutes at a medium speed every week, pay attention to the rhythm and deepen your breathing. Relax leg muscles after exercise.

6. Yoga

Many female friends like to practice yoga, which can cultivate self-cultivation and shape their bodies. From the whole yoga system, standing on one leg can not only balance the body, but also shape slender legs, which is also a good stovepipe yoga movement.

Teach you a set of yoga moves for thin thighs: retract your flat back, put your hands on your sides naturally, open your feet as wide as your pelvis, and bend your knees into a ready posture; Keep your upper body still, slowly move your feet and soles to your hips, and try to keep your heels close to your hips. This action is repeated 15-20 times. Lie flat again, with your feet as wide as the pelvis, your left foot bent, your right foot on tiptoe, at a 90-degree angle to the ground, and your hands on your abdomen. Take a deep breath and slowly lower your right foot about 45 degrees. This action is repeated 15-20 times for the left and right feet respectively. Lie flat, spread your feet to pelvic width, lift, perpendicular to the ground, put your hands behind your head and raise your head. The upper body and right foot remain motionless, and the left foot rests on the right foot. Keep your upper body still, and exchange your left and right feet. Keep your upper body still, and exchange your left and right feet. Keep your upper body still, put your feet down slightly, make a 45-degree angle with the ground, and alternate your left and right feet. This action is repeated 15-50 times.

Step 7 jump rope

Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. 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.

When skipping rope, you should wear soft and light high heels to avoid ankle injury. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Feet should rise and fall at the same time. Don't jump too high, so as not to damage your joints due to overload.

Step 8 take the stairs

When commuting, you can take more stairs. If your company is on the fifth or sixth floor, you can go straight up after lunch to digest what you just ate and help your legs lose weight. Taking stairs can pull thigh muscles, promote blood circulation and promote fat burning. MM who wants to stovepipe, might as well take more stairs, which will give you unexpected surprises.

How to stovepipe the fastest, first of all, we must correct our posture: keep your waist straight, hold your head high and climb up step by step. And in the process of climbing, balance your body with your toes, that is, step on the stairs with your toes, and be careful not to touch the ground with your heels. The action is simple and the effect is obvious, but the key is persistence.

The best way to lose weight by exercise II. Exercise weight loss skills

1, riding a bike with one leg.

When you lose weight by cycling, you can use one leg to pedal hard to strengthen your exercise intensity.

At first, you can push your legs together for 4 minutes, and then push hard with your left leg as the main force. Change your right leg in 30 seconds and kick for another 30 seconds.

Then kick your legs together for 4 minutes. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. Riding on one leg can help you burn 20% more calories.

2. Aerobic exercise

When doing aerobic exercise, we should master the strong and weak rhythm, so as to get twice the result with half the effort.

Similarly, if you do high-intensity exercise together with aerobic exercise for half an hour, you can consume twice the calories in your body.

3. Divide the movement time

If you divide the weight loss time into several time periods during exercise, it will be better than exercising for an hour or more at once.

Because after shortening the exercise time, you can try to increase the intensity of exercise, so you can consume more calories in the same time.

Just like you originally planned to run 4 kilometers a day, but you can divide 4 kilometers into 2 kilometers in the morning and 2 kilometers in the evening.