1, walk to lose weight
1, swing your arms to help you walk.
Swing your arms back and forth forcefully, so that you can walk faster, increase the activity of shoulder muscles and chest, and burn more calories.
2. Take small steps.
The best way to speed up walking is to take small steps. Walk 100 step on time, rest 1 minute, and walk 100 step again, saving 5 seconds. This is repeated 12 times.
3. Walking with crutches.
Mark Fenton, the author of Walking Complete Guide, said that when walking with crutches, upper limb muscles will participate in activities, thus burning an average of 20% more calories. Put your arms back, and the two sticks make an angle of 45 with the ground. Push down and push your body forward.
4. Determine the goal.
Thrace Ikonoan, the author of Walking Fitness, said that choosing signs (stop signs, park bends, etc. ) and speed up walking until you reach the target. Then slow down, but the distance remains the same.
5. Wipe the soles of your feet.
From heel to toe, land alternately. When the forefoot touches the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius, tendon and gluteus. The more muscles participate, the more calories are consumed.
6. The shoes are suitable.
If you want to get the maximum boarding force, you should choose the shoes with the least insole and the best flexibility of the forefoot.
7, the waist is straight.
When your back is straight, the muscles in your back and buttocks will be stronger, so you can walk faster and burn more calories. Stand up straight with your spine in a straight line and your ears and shoulders perpendicular to each other.
8. Avoid steep slopes.
Don't think leaning forward is good for burning fat. Instead of slowing down on a steep slope, it is better to keep the speed on a gentle slope.
9, improve the heart rate.
Wearing a heart rate monitor is like having a coach urge you to achieve the best weight loss speed. Once you are too slow, it will push you; When you are too tired, it will make you relax.
10, increase strength.
Simple actions such as push-ups and lunges will make more muscles participate in sports, thus burning more calories. When walking, stop every five minutes to do a few simple actions, which will help your metabolism to maintain a high level for a long time.
2. Exercise of burning fat
After last night's metabolism in the morning, the sugar in the body is exhausted. At this time, if you do exercise to lose weight, you will enter the stage of consuming fat to provide energy in advance, which can improve the efficiency of burning fat and get twice the result with half the effort. Girls who love beauty, don't stay in bed in the morning, seize the morning exercise time to give chubby a general cleaning.
What exercise do you do in the morning to lose weight? Morning is the beginning of the day, followed by a busy day's work. Proper exercise can clear your mind and improve your work efficiency. But if you do some strenuous exercise, your body will become exhausted and unable to cope with a day's work. Bian Xiao suggested that morning exercises should not be excessive, just do some simple aerobic exercise. Below, Bian Xiao recommends several weight-loss exercises suitable for morning exercise.
1. Morning exercises
If you think it's a waste of time to get up and change into sportswear to go outdoors, you can do a set of morning exercises in bed. Lie on your side, with your left hand bent to support your body and your other hand straight in front of you. Straighten your legs together, then lift your right leg to the highest point and then put it down. After repeatedly lifting the right leg 15 times, change to the other side and lift the left leg 15 times.
jogging
Some people like to run in the morning, go outside to breathe fresh air and bask in the sun. Jogging is a simple aerobic exercise, because oxygen participates in metabolism and the fat burning effect is very good. In addition, people's body temperature is low in the morning and their joints are not flexible. Bian Xiao suggested that you can slow down when running to avoid knee injury.
Ride a bike
If your company is not far from where you live, you can choose to go to work by bike. Riding a bike for an hour can consume 600~800 calories, and the effect of exercising legs and stovepipe is remarkable.
rope skipping
Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high, which will easily shake the joints.