How to do the fat-reducing exercise? The so-called fat-reducing exercise means that we consume excess fat through some aerobic exercise. What are the effective fat-reducing exercises? Next, I will show you how to do fat-reducing exercise.

How to do fat-reducing exercise 1 running

For a long time, running, the simplest form of calorie-burning exercise, has deeply attracted the French. In France, more than 8 million people run. Except for a sportswear and a pair of comfortable running shoes, the rest depends on whether you want to act or not. If you run at a speed of 10 km/h, you can consume 500 calories per hour on average. It should be noted that you should keep relaxed when running. Because jogging for a long time is more helpful for fat excretion.

Cycling and swimming

These are two exercises that burn fat slowly. Cycling is an ideal way to burn fat. It is recommended to exercise two or three times a week for 45 to 60 minutes each time. Whether at home or outdoors, cycling rarely causes muscle or tendon damage, and it also helps the operation of the cardiovascular system. Cycling can consume 300 to 500 calories per hour, depending on one's physique. Breaststroke, butterfly, freestyle, any stroke is good! Burn 200 to 600 calories per hour, exercise your joints, relax yourself and exercise your muscles. Nothing can shape your figure like swimming.

fitness room

In the gym, listening to music can burn calories, strengthen muscles, enhance flexibility and get rid of fat. It is also an ideal choice for slimming. In addition, you can try low-impact aerobic dance. And Christopher Ronicke &; Davina aerobics (a fitness program that was once broadcast on French TV) is relatively more modern. Low-impact aerobic dance, which combines fitness and aerobics, is a good training method with soft movements. You can burn an average of 350 calories every 30 minutes.

Of course, don't forget to exercise your legs and hips in the gym. Generally speaking, an hour of dance practice can burn 400 to 500 calories. What else can shape and improve your figure? That's fitness boxing. You don't need special boxing gloves, but you need enough physical strength This is a sport for someone who wants to vent. Fitness boxing mobilizes all parts of the body, and 45 minutes of high-intensity training can consume 350 to 400 calories.

How to do the fat-reducing exercise? It is best to do this before and after exercise.

1, protein before exercise.

Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.

2. Exercise should be diversified.

I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.

Step 3 warm up before exercise

It takes a long time to consume fat. When you feel feverish and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.

Step 4: Focus.

The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.

Which sports burn fat efficiently?

There are many reasons for obesity, such as lack of exercise, overeating, obesity is not terrible, and you have no firm intention to lose weight. There are many ways to lose weight by exercise, and there is always a way that suits you.

1, riding a bike

Before the heavyweight exercise, you can ride your bike ten minutes in advance. This can effectively move the osmotic agent muscles, achilles tendons and joints. Avoid hurting your body in later heavyweight sports. Before you do the heavyweight exercise, cycling can make you burn more fat in later exercise.

2. Street dance

Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.

Step 3 swim

Swimming with short time and high calorie consumption is the best choice to save time. Freestyle of 12 minutes per day can consume 836KJ of calories, which can be bothered by stay away from obesity three times a week.

4. Walk 65,438+00,000 steps every day.

Walk 10000 steps every day at the speed of feeling a little sweaty, or keep jogging for more than 20 minutes every day. Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight.

Of course, if you want to lose weight effectively and reduce the thick fat on your body, you need to pay special attention to diet adjustment on the basis of adhering to the above exercises, and you must control your mouth while holding your legs. Adhere to the diet structure of vegetarian fruit, eat less greasy food and meat, and it is best not to eat staple food at night, and don't eat two hours before going to bed.