1, short-term exercise to lose weight
1. Private time, short time, moderate and high intensity intermittent exercise.
Walking uphill outdoors 10 to 15 minutes, walking or running outdoors will consume 10% more calories than running on the treadmill. Outdoor, the relatively rugged road surface will produce greater friction, and the moving car body will be subject to greater resistance due to the influence of natural wind. In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.
Choose a heavier dumbbell and use a heavier dumbbell (for example, you used to lift a 10-pound dumbbell 10 times, and now you lift a 20-pound dumbbell five times), which will make you burn 25% more calories when lifting a dumbbell. Because heavy objects break more muscles, protein, your body must use more energy to recover, so your body consumes more calories.
Jumping rope, the test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
2. Low-intensity activities that can be carried out during office hours
Abdominal breathing relaxes the abdominal muscles when inhaling and contracts them when exhaling. Repeat this action for 3 minutes. It can increase gastrointestinal peristalsis, promote metabolism and lose weight.
Relax your legs, sit in a chair, lift your toes, and at the same time contract your calf and thigh muscles, and then lift your heels. The calf and thigh muscles keep contracting 15 seconds, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet.
Turn around in the chair, don't sit your whole ass on the chair, just sit at12 of the chair, and then do it in a basic sitting position, with your back straight, your right hand on the back of the chair, your left hand on the right side of the chair, and your upper body twisting to the left. When finished, exchange hands and do the same thing. Repeat five times. The swivel movement of this chair can help people with small stomachs to lose fat in this place, and it can also relieve the pain in the neck, shoulders and back during the swivel.
In short, Bian Xiao of the Weight Loss Channel tells everyone that there are actually many short-term exercise methods in daily life. We can do these little tricks while eating, watching TV and sitting at work, so that we can do a good job of losing weight after work, so it is good for everyone to know the above knowledge. Finally, I hope everyone can be healthy and slim.
2. The simplest exercise to lose weight
1. Walk with your legs up. The thighs are at right angles to the calves. Swing your arm quickly for 30 seconds. Breathe naturally.
2. arm exercises. Prepare the posture. Do circular movement inward, first wrist joint, then elbow joint, then straighten the last two arms and then move the shoulder joint four times each. Then repeat the above actions in the opposite direction. Breathe naturally.
3. neck exercise. Prepare the posture. Turn your head to the right, shake your head to the left (shake your head quickly), and then your chin touches your chest. Turn left, swing right, and turn back quickly. Do it four times in front and four times in back. Breathe naturally.
4. trunk fuck. Prepare the posture. The upper body is slowly bent forward and gathered, the arms are raised horizontally, and then the waist is slowly straightened. Exhale when bending forward. Repeat 10- 12 times.
5. Auxiliary exercises. Stand by and raise your arms. The upper body bends left and right, shifting the center of gravity from one foot to the other. Repeat 14? 16 times. Breathe naturally.
6. Leg exercises. Prepare a 45-degree angle, with one hand on the back of the chair and the other on the hip. Chest out and abdomen in, toes on the ground, legs swinging sideways, swinging back and forth. The speed is from slow to fast. Repeat on both feet 10 times.
7. Full-body exercise. Prepare the posture. Left leg back, toes on the ground, arms up. Bend over and squat with your left leg; Stretch your right leg forward and point your toes to the ground. Move your body center of gravity from your left foot to your right foot in a wave-like motion, while raising your head, standing upright and raising your arms horizontally. The left foot is close to the right foot, and then do the same action from the right foot. Repeat 8? /kloc-0 0 times. Exhale when you lean forward.
8. Balance action. Stand by and hold the chair with your right hand. Lift your left leg forward, parallel to the ground, then swing sideways, then lean forward and lift your left leg backward. Do the same with the other leg. Do 8- 10 times for each leg.
9. twist. Stand by and hold the chair with your left hand. Kneel down, then lift your heels quickly and turn left (that is, near the chair) 180. Loosen the back of the chair with your left hand when turning. At the end of the turn, hold the chair back with your right hand and stand firm with your left foot in front. Then reverse the rotation.
10. Jump. Prepare posture, hold the back of the chair with your left hand and raise your right hand. Jump, legs apart, right arm extended forward, and then jump back to the original position. * * * Do it 20 times. When finished, stand still for half a minute.
1 1. Relax. Prepare posture, relax your upper body, lean forward and droop your arms. Stand up, look up, lift your heels, raise your arms, inhale, sit down and exhale.
None of the above exercise methods need a large venue or a lot of exercise. As long as you stick to it, you will definitely get a good slimming effect. From the perspective of beauty and skin care, exercise can not only help you lose weight, but also help your skin detoxify.