What exercise is the most effective to lose weight? Sometimes we don't have time to go to the gym, so we will rack our brains to find ways to lose weight at home in the fastest way. Now you don't need to worry. Here are some things that can provide you with metabolic needs for the next whole day. No pains, no gains. Let's have a look!
Effective weight loss campaign 1 "The most effective way to lose weight, according to different evaluation criteria, the answer is different. Personally, the most effective way to lose weight is rocking exercise, including tennis, badminton and other rocking exercises, which can obviously reduce fat content, increase muscle content and achieve the purpose of losing weight. Swimming and aerobic exercise can also help people lose weight quickly. Exercise days should be once every two days, and each exercise time should be no less than 45 minutes, so as to better consume fat. Swing, tennis and badminton need two people to play, which is also a team sport. This can motivate each other and better achieve the goal of losing weight. "
Speaking of losing weight, the most effective thing is to do aerobic exercise. Many people think of running when they talk about aerobic exercise, but outdoor exercise becomes impractical in the face of cold winter or bad weather.
For many people, going to the gym requires a lot of preparation time, and for many people, it has become overwhelming.
Therefore, a new way of reducing fat with alternating high intensity and low intensity has emerged, which is called hiit. Because of its short time, high fat-reducing efficiency, low requirements for venue equipment and short-term fat-burning effect after continuous exercise, it is also very popular in recent years.
Today, I will introduce you to a group of actions with moderate intensity and high fat burning efficiency. Exercise for ten minutes, so that you can achieve the effect of running for thirty minutes.
Action 1: Make a 40-second opening and closing jump. The key point of this action is to keep your body straight, pay attention to abdomen, and don't bow. When jumping, keep your back still, coordinate the overall balance, and bend your knees slightly to reduce the impact when you fall.
Action 2: Continue to lift your legs high and exercise your leg muscles through alternating leg lifts. Similarly, this action also needs to keep the waist straight. Pay attention to that the toes and knees should lean forward slightly, and the forefoot should land on the ground, which can effectively reduce thigh fat.
Action 3: Bobby jump was once called a fat-reducing killer. The effect of increasing muscle and burning fat is obvious, which can exercise our chest muscles and biceps brachii. First open your legs and bend your knees, then open your hands to shoulder width to support the ground. Then squat back with your legs in a push-up position, then push your legs back, jump up hard, and quickly tuck in your abdomen, raising your arms from the ground and pretending to touch objects.
Action 4: Crawl in place
First of all, put yourself in a good standing posture, spread your legs, make your arms and legs flush with your shoulders, and bend your legs naturally. Then, your upper body is down, your hands support the ground vertically, and you are in a crawling state. The position of the leg cannot be changed, and the hand crawls forward. At this time, it is necessary to pay attention to the fact that the legs and torso should be on the same horizontal straight line to achieve the best results. Then climb back with your hands in the direction of your legs and repeat this action.
Action five, tablet
This action must be familiar to everyone, but we should pay attention to several points. Remember not to collapse, keep the waist height so that the body is in a straight state, and the position of the hips should not be higher than the waist. Similarly, just look down naturally and don't bow your head. As an extension of the body, the head also needs attention.
Each action takes one to two minutes, and you can rest for about 20 seconds when exchanging intermediate actions. Stick to it for ten minutes every day, and you can achieve unexpected results!
Effective weight loss exercise 2 core tip: it is a hot item in the fitness market at present. Based on yoga breathing and stretching, it combines ballet, aerobics, dance and other contents, which can relieve psychological pressure, eliminate toxins in the body, effectively regulate body and mind and easily lose weight. And it is not limited by time and environment. At home, in the office or on a business trip, as long as you have a moment, you can practice standing, sitting and lying down.
Yoga gymnastics
It is a hot item in the current fitness market. Based on yoga breathing and stretching, it combines ballet, aerobics, dance and other contents, which can relieve psychological pressure, eliminate toxins in the body, effectively regulate body and mind and easily lose weight. And it is not limited by time and environment. At home, in the office or on a business trip, as long as you have a moment, you can practice standing, sitting and lying down.
Suitable for people: women over 30 years old.
Slimming effect: ★★★★
Slimming parts: the whole body
Tips: Yoga class is best on an empty stomach. You can eat after class and take a bath for 40 minutes. It is best to wear loose cotton-padded jacket in class, barefoot, and don't wear jewelry. In order to keep the environment quiet and inner peace, it is best to turn off the mobile pager.
street dance
It evolved from black street improvisation dance. Now she's in aerobic dance. The rhythm is obvious, and the whole body swings freely, which is more interesting. It can also achieve the effects of losing weight and improving coordination, cardiopulmonary function and even muscle strength. At present, professional aerobics instructors also integrate disco, jazz and other types of dances one by one, so that you can constantly absorb new and interesting dance steps in a class to achieve the goal of losing weight and shaping.
Suitable for the crowd: I like European and American pop music and have a certain foundation of aerobics.
Slimming parts: thighs and calves
Tips: The intensity of exercise can be adjusted according to the mastery of movements and the understanding of music. It can be used as a fat-reducing exercise to improve coordination. The most important thing is to adjust your mood, relieve stress and pursue different feelings.
Kwando aerobics
It was first introduced by European fighters and professional aerobics athletes. Its concrete form is to mix boxing, karate, taekwondo, kungfu and even some dance movements together, and cooperate with strong music to become a unique type of aerobic aerobics. Aerobic boxing in Hang Cheng is based on Sanda, with music and some movements.
A complete boxing will consume a lot of calories. Because boxing movements are changeable, each movement requires rapidity and explosiveness. While exercising every muscle of the whole body, the elasticity, flexibility and reaction speed of the body will be improved as never before. Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the waist and abdomen exercise after class exceeds any other fitness method.
Suitable for the crowd: young people with excessive fat accumulation
Slimming effect: ★★★★★★★
Slimming parts: side waist, abdomen, thighs, arms, shoulders and back.
Tip: Boxing is intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue. If the following situations occur, you can stop practicing: leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc.
body-building
Each class is usually about 1.5 hours, which not only enables the exerciser to achieve the ideal slimming effect, but also combines modern dance, Latin dance, boxing exercises and other materials, which improves the sense of music and coordination while exercising, and more importantly, increases the interest, eliminates monotony and boredom, and contacts more forms of exercise in a short time. In addition, the slender bodybuilding method designed according to the current lifestyle and national characteristics of China people can moderately expand joints and stretch muscles, and make the body slender.
Suitable for the crowd: women who have higher requirements for their bodies.
Slimming effect: ★★★★★
Slimming parts: the whole body, emphasizing leg slender training is one of the highlights.
Tips: It is best to wear light sports shoes and close-fitting fitness clothes in class and pay attention to diet, which will achieve good slimming effect.
Shape; appearance
SHAPING is a transliteration of English, which means shaping, shaping or carving the body, so the Sherbin movement is the process of shaping the female body. First of all, your body shape is comprehensively evaluated by the computer evaluation system, and an objective and scientific evaluation is obtained. Secondly, compare your data with the SHAPING standard database model to find out the gap. Then, make a training plan that is completely aimed at your personal figure.
Suitable for the crowd: women who have higher requirements for their bodies.
Slimming parts: the whole body can be targeted.
Tips: In order to achieve a good slimming effect, it is best to combine it with the usual diet. In training, the coach will usually prescribe your own recipes.
aerobics
Latin dance comes from the national standard, but it definitely does not emphasize the basic pace. More accurately, it is a kind of aerobics, which emphasizes energy consumption, does not require high details of movements, and pays attention to exercise and hip, waist, chest and shoulder movements.
Latin dance practice is free and unrestrained, enthusiastic and unrestrained, with obvious rhythm. Its exercise focuses on the waist and buttocks, while the inner thighs are fully exercised. Another feature of Latin calisthenics is to feel the South American customs in the passionate Latin music, and at the same time add dance elements to the calisthenics, so that you can enjoy yourself after exercise. Latin dance aerobics needs 100% emotional input. The more you show the feelings of Latin dance, the more you can release them in music. While burning passion, let your fat burn together.
Suitable for the crowd: white-collar workers with less exercise and excessive waist and hip circumference.