1, the best exercise to lose weight
A lot of leisure exercise is the best helper to lose weight. Judging from the heat consumption, climbing stairs 15 minutes consumes the same heat as walking for 30 minutes. Climbing stairs is equivalent to walking vertically, with many benefits and amazing heat consumption. It can also exercise physical strength, modify muscles and strengthen bones. Vertical exercise is not only climbing stairs, but also includes the following items, which can also achieve the effect of fitness.
First, climb the mountain.
Heat consumption per hour: 408 calories (up and down)
Benefits: It can be done outdoors.
Warning: people with poor knee joints should be careful when going down the mountain.
Second, climb the stairs and walk.
Heat consumed per hour: 408 calories; 6 12 card (upper part only)
Benefits: It is very helpful to exercise muscles and bones, and it only takes a little time to complete each time.
Warning: If you have heart, joint or balance problems, please consult your doctor first.
Third, aerobic pedal.
Heat consumption per hour: 578 calories
Benefits: Musculoskeleton helps strengthen thighs and upper body, and it is more fun for everyone to do it together.
Warning: spending money has a great impact on the knee joint.
Fourth, stair climbing machine
Heat consumption per hour: 6 12 calories.
Benefits: You can change your mode, listen to music, watch TV and read, and you can adjust the slope.
Warning: You should spend money on equipment or use it in the gym.
Note: Heat consumption is estimated by 67 kg person.
Tips: These classic weight-loss exercises can help you lose weight quickly, and you should also study hard for calorie-burning exercises!
2. How to lose weight scientifically
First, correct ischial weight-loss exercises.
The ischium located below the pelvis is the basis of shaping the body. If the ischium is skewed, the whole pelvis will also be skewed.
1, sit on the floor
Sit on the floor with your toes and knees together. Raise your knees and support your upper body with your hands.
2. Press the weizhong point.
Press weizhong point with your thumb. (When the knee is bent, the center of the transverse stripes on the inner side of the knee is Weizhong point. )
3. Swing your feet
Keep sitting and swing your feet to the right for 5 seconds. Reverse repeat. Do it three times.
Second, stretch the spine to lose weight.
If the spine bends, it will affect the function of internal organs, so it must be corrected by continuous straightening and pulling.
1, press with both hands.
Lie on your back with your wrists stretched as far as possible and your palms together.
The action of pressing hands can tighten the abdominal muscles, naturally adjust the shoulder lines and relieve soreness.
2. Tilt
Feet slightly wider than shoulders, toes pulled inward, upper body tilted to the right. Pay attention to the lower body to cling to the floor.
3. Lift your upper body.
Keep the original posture, raise the upper body straight for about 5 seconds, and then fall directly to the floor. Pay attention to using the strength of abdominal muscles to lift the whole upper body. Do it left and right three times.