A- Aerobics Aerobic Exercise Aerobic exercise, oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and adjust psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.
B- Belly Dancing Belly Dancing If you are not confident enough, or you are looking for a different course to exercise, belly dancing may be very suitable for you. Different from most people's imagination, belly dancing is not only as simple as twisting the stomach, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.
Riding a bike is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!
D-dancing Dancing Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dance, or street dance, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise! As long as you stick to it, you will definitely reach the figure created by exercise and weight loss.
E- sports video sports movie The advantage of sports movie is that it can realize the dream of fitness and weight loss without leaving home, especially suitable for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!
F-Fit Ball Fitness Ball If you are pursuing all-round physical fitness, then fitness ball is the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!
Everyone is familiar with G-gym fitness. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time. However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
H-hula hooping hula hoop, also known as fitness hoop, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!
In the past, inline skating was a sport that wanted to become a trend. Those roller skates evoke infinite memories of childhood, but roller skating is really quite a trend in London, especially among adults. If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!
J- jump rope skipping consumes 400 calories every half hour, which is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss. Jumping rope can reduce double chin.
K–Kickboxing Kickboxing Kickboxing, please don't associate it with "barbarism" and "violence". Kickboxing was originally introduced by boxers and professional aerobics players in New Zealand. The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.
L-legs, bums and tums thighs, buttocks and abdomen are right. This kind of fitness course is to exercise effectively in the place where fat is most likely to deposit on the body or the place you hate the most, as shown in the title! Join this fitness course and you will complete a series of exercises tailored for you! Climbing mountains can not only exercise, but also cultivate sentiment. It is a good fitness program. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.
P-pilates Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.
R-running jogging helps to burn calories. Are you free? Are you efficient? Is it environmentally friendly? In big cities, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem very fulfilling. However, in the long run, people's health will be seriously threatened. Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
T-tennis tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physical and mental health.
V- Volleyball When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!
W–Wii Fit Somatosensory Action Game Yoga can cultivate self-cultivation and lose weight. Wii Fit is a unique game that uses wii balance board to play games. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
X-x-x sex science shows that regular sex life has ten health effects, which are helpful to exercise, increase hormone secretion, improve the disease resistance of immune system, prolong the life span of both men and women, and consume a lot of energy.
Y-yoga can prevent all diseases by practicing yoga posture, pranayama and relaxation for a long time, and deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
[Edit this paragraph] Correct practice
The simplest exercise-when jogging, keep the upper limbs relaxed and the lower limbs elastic to prevent injuries. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot. Some exercises to lose weight guide sit-ups. The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately. The correct posture of skipping rope: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent. Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. Turning hula hoop is a kind of full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking. Taking the stairs every day is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf, making it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
[Edit this paragraph] Nine sports calorie consumption statistics
Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise. Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function. Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs. Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn. Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight. Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity. Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.
[Edit this paragraph] Misunderstanding
One of the misunderstandings: as long as you exercise more, you can achieve the goal of losing weight. Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, you can only drink one or two cans of drinks or eat a few cakes, and the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet. Myth 2: Fasting exercise is harmful to health. People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. It is believed that moderate exercise, such as quantitative walking, dancing, jogging and cycling, 65438+ 0 ~ 2 hours before meals (that is, fasting) is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise. In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health. Myth 3: You can lose weight by jogging for 30 minutes at a time. Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the energy supplied by fat can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity. Myth 4: The more intense the exercise, the more intense the exercise, and the better the weight loss effect. In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15.5%. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100 ~ 124 beats/min is most beneficial to lose weight.
[Edit this paragraph] Expert tips
Exercise weight loss experts suggest that sedentary can lead to many diseases. White-collar workers should exercise more. Statistics show that 58% of public officials "sit for 5-8 hours a day" and 25% "sit for 8- 12 hours a day", suggesting that both ordinary office workers and white-collar workers are trapped in "sedentary". The busyness of modern urban life has reduced the exercise time of office workers to almost negligible. Elevator, bus, subway, private car, etc. Completely deprive them of the exercise that should belong to their own feet. Busy working days and sleeping on weekends, under such circumstances, people began to advocate the concept of "pan-sports". With the advent of the era of "pan-sports", sports, as an hourly thing, are integrated into families, offices and roads, such as walking to and from work, riding bicycles or climbing stairs, and doing office exercises. Let sports become a necessary factor to accompany people's lives. With the prevalence of pan-sports, healthy and nutritious food has attracted more and more attention in the field of public health. Professor Yang Zeyi, chairman of Sports Nutrition Food Branch of China Food Science Society and chief expert of Kangbite Company, pointed out that the work and mental stress of white-collar workers and unhealthy lifestyle have become the main factors for sub-health and rejuvenation of cardiovascular diseases, diabetes and other diseases. In view of this situation, Professor Yang suggested that reasonable arrangement of work and life, proper exercise in spare time as much as possible, and reasonable dietary nutrition supplement can achieve the effect of strengthening the body.
[Edit this paragraph] How to eat after exercise
Exercise can consume fat, but how to consume fat without taking in too much fat and balance diet and exercise, it is best to suggest 1) reasonably arrange three meals. Eating only high-fiber cereal and low-fat fresh drinks for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can eat something light for dinner, and vegetables account for the majority. Through the natural herbal tea effect of natural herbal Quxianjia herbal tea, you can prevent excessive fat intake. 2) Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards. 3) Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
[Edit this paragraph] Precautions
The amount of exercise to lose weight should match the physical condition. How to keep fat burning when you are in poor health? This can also be "adjusted" to make the amount of exercise meet the above physical conditions. Every sport we engage in in in pursuit of health actually points to a goal, which may be different every time-today you may just want to be a docile little sheep, and tomorrow you may want to be a superwoman; While exercising, we are also limited by physical conditions. In short, there must be a correct way, step by step, and we must not blindly attack and rush forward regardless of our physical condition. According to your physical strength at that time, you can easily burn off fat by adjusting in turn or increasing or decreasing the amount of exercise. Don't think of yourself as a female Ranbo and make yourself nervous all day. In addition to strengthening physical fitness and improving heart and lung function, exercise is also very useful for relieving mood. After exercise, the muscles may be tired, but the mood should be particularly relaxed; But if you just miss today's "goal" after exercise, maybe you should consider whether this goal is too harsh. The amount of exercise depends on the goal. The amount of exercise depends on your goal. If you want to be a mysterious superwoman or an invincible girl, you should exercise for about ten hours every day, right? It may not be enough! If you want to take part in the Olympic marathon, it will take several hours every day. If all you want is to burn excess fat, enhance muscle strength and improve heart and lung function, then doing aerobic exercise for more than 30 minutes a day (less than an hour) and more than 3 times a week is enough. Step by step, do not exercise too much. Of course, exercise may be excessive, and everything may be excessive. Whether you exercise too much depends not on the frequency of exercise, but on the way you exercise. If your exercise is carefully designed and gradual, there is no danger of excessive exercise according to your physical condition. If you force yourself to exercise seven days a week from the beginning, practice hard in a radical way and deliberately cross your physical load range, then you are likely to exercise too much. If you find the right exercise method, you won't have too much trouble. Once you are healthier and more energetic, it will be too late for you to be busy with a colorful life. How can you have too much time for exercise?
[Edit this paragraph] Four major exercises to lose weight
Some people exercise very hard and work very hard, but their figure has not changed much; Some people tried various methods but finally had to give up; What are the secrets of successful people who lose weight? What shall we do? The following are the experiences from successful people, which will surprise you. First, lift your knees to find a strong chair, sit on the edge of the chair, bend your knees and put your feet flat on the ground. Tighten your abdomen, lean back slightly, and keep your feet a few centimeters off the ground. Keep a steady movement, pull your knees towards your chest, and bend your upper body forward at the same time. Then put your feet back in place. Repeat. Second, pedaling is just lying on the floor and pretending to pedal an imaginary bike. The correct action is to press the floor with your back down and put your hands behind your head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle. Third, sit up and lie down, bend your arms and hook your feet together to the bed. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If you find it too difficult, lift your upper body off the floor. Fourth, lift the ball on your back, hold the tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward Your purpose is to sweat. The purpose of all aerobic exercises is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.