Swimming is a popular exercise to lose weight. Water has buoyancy and can support the body, and the joints will not be oppressed by weight. You can choose breaststroke or freestyle. When swimming, your limbs need to paddle and break through the pressure of water to move forward. Good heat consumption effect. Freestyle can consume 255 calories in 30 minutes.

In the process of swimming, you can exercise muscles, improve strength, strengthen joints, improve flexibility, exercise the heart and lungs, improve heart strength and vital capacity, and you can lose excess body fat and promote the decline of body fat rate.

Step 2 ride a bike

Obese people can try cycling, because most of your weight is in the seat, and the pressure on your joints will be reduced. Cycling for 30 minutes can consume 145 calories, which can play a role in burning fat and losing weight.

If you feel sore when riding a bike, it is probably caused by your incorrect riding posture. For example, when riding a bike, the legs are eight inside and eight outside, and the knees will be under pressure and feel uncomfortable. Either your strength is not correct, or you train too hard and ride too fast, resulting in serious knee wear.

3.boxing burns fat

Boxing belongs to active interval training, and initiative is the training of mobilizing the mass strength of upper body muscles by using physical coordination. Boxing can not only consume body heat and promote fat burning, but also improve the muscle strength of the upper body with little damage to the knee joint.

You can buy a sandbag and do boxing training at home. Boxing for half an hour can consume 300-400 calories.

4. Upper limb strength training

For example, push-ups, (low) pull-ups, bending over and rowing, goat standing and alternating flat support are all good strength training, which can exercise your muscles, improve your basic metabolism level, inhibit the growth of fat, and help burn fat and shape.

In addition to improving physical fitness through exercise, promoting the body to consume calories and increasing the speed of burning fat, we also need to manage diet and control calorie intake in order to improve the speed of losing weight.

5. Yoga

Jia is a very ancient energy knowledge cultivation method, which integrates philosophy, science and art. Yoga is based on ancient Indian philosophy. For thousands of years, psychology, body and spirit have become an important part of Indian culture. Ancient yoga believers developed a yoga system because they believed that by exercising and regulating breathing, they could control their thoughts and emotions and maintain a healthy body.