1, what action can slim down?
Action one
Lie on your back, bend your knees, put your knees together, separate your feet slightly larger than hip breadth, and put your arms straight (palms down) at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times. It is very effective for reducing fat and fat on waist and buttocks, strengthening muscle strength of waist and buttocks, and strengthening waist and kidney.
Action 2
Bend your feet, put your arms around your knees, and keep moving 10 second. Then put your feet down and put your arms around your knees repeatedly to exercise your pelvic muscles. The legs and knees are outward, and the soles of the feet are tightly attached. Hold the attached soles tightly with both hands, and pull the lower plate closer to the body with the strength of the palm of the hand, and maintain the movement for about 10 second.
Action 3
Lie on your back with your knees bent and your arms extended to your sides. Tilt your knees to the left, your eyes to the right and your shoulders against the bed. Finally, hold this action for 5 seconds, and then do it on the other side, three times on each side.
Action four
Lie flat on the mat with your legs together and your hands flat at your sides. Lift your legs together, and the distance from the ground is about 10 cm. Raise your head, lift your upper back off the ground, and at the same time raise your arm forward, pointing to your toes. Raise your arms, inhale and do five up-and-down swings, exhale and do five up-and-down swings, keeping your legs suspended.
2. The best time to lose weight by exercise.
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
Based on this, several optimal exercise periods can be deduced:
Morning session: 3 hours after breakfast to before lunch.
Afternoon: 3 hours after lunch to before dinner.
Evening session: 3 hours after dinner to bedtime.
Why not exercise immediately after meals?
1, the increase of insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.
2, stimulate the stomach: exercise after eating a full meal will bring mechanical stimulation to the stomach, so that the dissolved matter in the stomach will vibrate left and right, up and down, which is easy to cause vomiting, stomach cramps and other symptoms.
3, affecting the effect of weight loss exercise: after eating, the parasympathetic nerves in the body are easily suppressed. If the body wants to exercise, the exercise effect will be discounted.
4, blood flow distribution disorder: after eating a full meal, the digestive organs need a lot of blood for digestion and absorption, and the whole body muscles also need a lot of blood to participate in exercise, so it will seize the blood capacity of the digestive organs, leading to digestive and absorption dysfunction, not only affecting the exercise effect, but also causing harm to the body.
What is the fastest and most effective exercise to lose weight?
What exercise is most suitable for losing weight generally depends on what exercise consumes more calories. Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight.
Swimming to lose weight If you master some tips to lose weight, you can lose weight faster! Swimming time should be more than 40 minutes at a time, so it is more effective to lose weight.
1, go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute.
2. Try to reduce the rest time. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.
3. Use the kickboard. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
4. Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
5, fast short-distance tour. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.