No.65438 +0 Fast Skipping Rope

Research shows that skipping rope is the exercise with the highest physical energy consumption and the aerobic exercise with the highest fat loss rate, and the calories consumed should not be underestimated. Skipping rope is not limited by the environment, and it can exercise the muscles of the whole body, especially the excess fat on the buttocks and thighs. It can also shape arm lines, improve cardiopulmonary function, improve blood circulation and increase basal metabolic rate.

Second place swimming

Swimming is to achieve the purpose of sports by overcoming the resistance and pressure of water. Because there is no need to overcome gravity, muscles and joints are relatively less likely to be damaged. So swimming can effectively protect the knee joint. When swimming, the metabolism of the human body is very fast, and it will continue after swimming. It belongs to super shaping and fat-reducing aerobic exercise, which can exercise muscles to the greatest extent and make the figure symmetrical and beautiful.

No.3 running

Running can be aerobic or anaerobic. It depends on the intensity of exercise. Long-term low-intensity running belongs to aerobic exercise; Short-term high-intensity running belongs to anaerobic exercise. Running can not only enhance the cardiopulmonary function, but also improve the strength of joints, the flexibility of ligaments, the strength and density of bones, improve the digestive system, reduce fat accumulation and promote blood circulation. At the same time, it can effectively release stress and pleasure.

Fourth place HIIT sports

HIIT stands for high-intensity interval training. It is a training technique of full strength, rapid and explosive exercise in a short time. This technology can increase your heart rate and burn more calories in a short time. HIIT can not only enhance the strength and dimension of large muscle groups, but also maximize the exercise of small muscle groups that can't be exercised at ordinary times, making the body more stable and controllable.

The fifth free fight

Free fighting is not limited to fixed routines, but advocates free play according to the situation, flexible display of boxing, feet, elbows, knees, wrestling and other three-dimensional techniques, both long and short, and comprehensive display.

Free fighting involves the whole back, shoulders, arms, abdomen, buttocks, limbs and calves through abdominal distortion and core training, which is extremely beneficial to shaping lines.

No.6 tennis

Ball games are interesting and competitive, which can not only improve the ability to cooperate with others, but also improve the enthusiasm for sports in the long run. Long-term adherence to a ball game can fully exercise all joints of the body, improve the mineral density of bones, improve the body's immunity and improve the overall quality.

No.7 mountain climbing

Mountain climbing is a sport with comprehensive fitness functions and relatively little danger. It is both aerobic exercise and strength exercise, which can not only exercise the body, but also cultivate the sentiment. Exercise intensity can also be adjusted according to physical strength and physical quality.

Frequent mountain climbing can improve the function of the central nervous system, improve the blood supply to the brain, reduce the fatigue and mental tension of the nervous system and improve the quality of sleep.

No.8 aerobics

Aerobic aerobics has low requirements on the venue and moderate intensity, which can effectively improve the overall physical fitness, maximize the enthusiasm of fitness, and greatly promote the cardiopulmonary function and endurance level. Moreover, aerobic exercise is simple and easy to learn, and the music rhythm is distinct, which has the dual effects of pleasing body and mind and enhancing physical fitness.

Ninth, climb the stairs

The New England Journal even pointed out that every time you climb a step, you can live for four more seconds. Every year, there are stair climbing competitions all over the country, the most famous of which is Taipei 10 1 stair climbing competition. Climbing stairs has a good effect on improving cardiopulmonary function. The number of stairs accumulated every day will unconsciously consume excess heat.

10 bicycle

Compared with climbing stairs, running and skipping rope, riding a bicycle has less impact on the ground because the pedal leaves the ground, and will not increase unnecessary burdens on joints such as ankles and knees. Riding a bike seems simple, but it can exercise all your muscles.