1, exercise to lose weight in autumn
1, running
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Many people know that running is by far the best aerobic exercise to lose weight. In the process of running, it can increase blood circulation, promote metabolism, improve human heart function, provide oxygen supply for blood and cells in the brain, make the brain work more normally, and at the same time, it can effectively stimulate human energy consumption and help shape a perfect posture. However, in the process of exercise, the exercise time should not be less than half an hour, and the optimal time is 1 hour, while the running speed is mainly moderate or jogging, which is more conducive to burning fat.
Step 2 climb the mountain
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Effect index: ★★★★★★★
Weight loss effect: Mountain climbing also belongs to aerobic exercise, which can increase protein in blood and enhance human immunity. At the same time, mountain climbing also helps harmful substances in the body, such as carcinogens and toxins, to be excreted in time, and can promote the metabolism of the human body, so that fat can be consumed quickly, which has a good slimming effect, and mountain climbing is the best.
The time to lose weight is after 3 pm, which can effectively burn body fat.
3. badminton
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Compared with outdoor sports, use badminton.
Losing weight can play a better role in exercising the whole body and can be fully active in the process of playing badminton.
Knee joint, hand joint and hip joint can make muscles and joints move all over the body, promote fat decomposition and reduce fat synthesis, and increase energy consumption quickly and effectively. Total weight loss is the best exercise. In terms of exercise time, in order to achieve remarkable results, we must persist in moderate and low-intensity exercise for more than 30 minutes every day to shape a slim figure.
Step 4 ride a bike
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Cycling is the most popular outdoor sport nowadays.
To lose weight, you will feel particularly comfortable outdoors. In the process of riding, you can use different intensity and rhythm, or practice riding on different terrain. In the whole process, when you ride over obstacles and combine speed perfectly, your fat will burn quickly at the same time, which is simply a way to enjoy slimming.
2, other sports to lose weight.
1. Go quickly (you can burn 170 calories in 30 minutes).
A leisurely walk with friends won't burn calories. In order to make the muscles that store the most calories, such as legs, hips and core muscles, consume calories quickly in a short time, it is necessary to keep your body upright, swing your arms back and forth, and land your heels first and then your toes.
2. Running (you can burn 374 calories in 30 minutes)
Running is the biggest source of calories and fat consumption. In order to burn the most calories in each step, you need to swing your arms and keep your feet close to the ground while running.
3. Skipping rope (340 calories can be burned in 30 minutes)
In order to burn a lot of fat in each jump, it is best to choose a skipping rope with a handle and a rope length smaller than that under the armpit (measured by standing in the rope), and then do it as follows: when jumping, your feet are slightly apart, your body is straight, and the closer your feet are to the ground, the better. Even if you don't have a ready-made rope around you, you can follow the above tips and get the same effect without skipping rope.
4. Shake the hula hoop (you can burn 300 calories in 30 minutes)
Choose an adult-sized hula hoop, stand upright and reach the height of your chest, then this hula hoop is very suitable for you. There is no difficult movement requirement to shake the hula hoop, as long as it can continue to rotate around the waist. Start with one foot in front and one foot behind, and then move the center of gravity back and forth.