1. Swimming: beneficial to vital capacity, cervical vertebrae, protection of load-bearing joints, body shaping, etc. When swimming, the chest is opened during the stroke of both upper limbs, which increases the lung ventilation function and raises the head repeatedly, which is beneficial to the muscles and joints of cervical vertebra and can relieve cervical spondylosis. In the process of paddling both lower limbs, because of the buoyancy of water, it can protect joints, reduce joint injuries and help to shape the body, so it can effectively lose weight.
2. Jogging: It is an aerobic exercise, which can increase energy consumption, make muscles in all parts of the body participate in exercise, mobilize fat decomposition in the body to provide energy, and thus achieve the goal of effective weight loss. Don't jog on the hard road to avoid damaging the joints of lower limbs. In the process of losing weight, we should also control our diet, reduce calorie intake, and avoid eating high-calorie, high-fat, high-sugar foods such as cakes, hamburgers and fried chicken.
3, skipping rope: This kind of exercise can not only consume body fat, but also improve the calf line and plasticity, thus effectively losing weight. Massage and stretching are needed to relax muscles before and after skipping rope. However, people who are seriously overweight should not skip rope, because skipping rope will aggravate the wear of knee joint compared with others, which will lead to knee joint pain.