Six kinds of small exercise skills to lose weight, people who want to lose weight through exercise must master some skills to help them lose weight better, otherwise it will only waste time and have no effect. Let's take a look at six kinds of small exercise weight loss skills.
Six small exercises to lose weight 1 1, rub.
As we all know, friction generates heat to promote blood circulation, and patting increases skin elasticity, but friction and patting can also lose weight. The principle is that friction generates heat to heat up and burn the body fat, so as to achieve the purpose of losing weight.
Use two palms or soft dry towels to sweep up from the ankle to the thigh, and then continue up, wiping your ass with one hand and your abdomen with the other. Do the left first, then do the right.
2. Lifting method.
Grasp the muscles with your thumb and four other fingers and knead them like dough. Knead from ankle to hip and waist. It can be done alternately from left to right or with both hands at the same time. Finally, rub your abdomen with your hands.
3. Beating.
Put your fingers together and beat your whole body with proper strength and rhythm. The order is also bottom-up. Don't pat yourself with your palm. When you slap with a sunken palm, a hole will be formed when the palm touches the skin, and a "bang! Hey! " Sound can not only increase vibration, but also feel no pain. Flapping can make muscles firm and skin elastic.
Step 4 take a walk.
Walking is highly respected abroad for the simple reason that it is not intense and easy to operate. The correct way to walk is to stand upright with your upper body and stride for about 60-80 meters per minute. The intensity varies with the constitution, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.
Timely hydration after weight loss exercise plays an auxiliary role in weight loss. The absorption of water can help accelerate metabolism and balance electrolysis. Drink a proper amount of water after exercise, preferably mineral sports drinks. Vitamin supplementation can keep people healthy, and vitamins can accelerate the burning of fat to some extent.
5. take the law.
Ordinary walking method: walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for places with beautiful scenery.
Walking fast: Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
6. Climb the stairs.
According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. Its energy consumption is 10 times that of sitting, 5 times that of walking, 2 times that of running, 2 times that of swimming, 3 times that of playing table tennis and 0.4 times that of playing tennis.
If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m. This sport is especially suitable for white-collar workers who work in companies. As long as they commute to work every day, it doesn't take much time.
Six small exercises to lose weight skills 2 skills 1. Find a partner.
When we were young, our teacher taught us to share everything, and sports was no exception. If you are going to cultivate exercise into your habit, you'd better find a partner to exercise with you. Because having a partner who exercises together will create a lot of fun in the process of exercise. What's important is that having someone to exercise with you can also stimulate your sports potential. Because when you see your partner show up at the gym so diligently and on time, you will definitely think, "If she can do it, so can I!" " "When you want to give up, your partner's encouragement is especially important. Many people give up in the middle of exercise because there is no one to accompany them and they lack motivation. In addition, if you want to lose more weight, in addition to daily exercise, you can also match some efficient and safe slimming products. Exercise and slimming are a perfect match! At present, the most popular auxiliary slimming products are Slimming Li Mei, Avon Imegao and Treasure of Nature. Among them, I strongly recommend Slim Li Mei P series to achieve the best slimming effect by burning fat. Can quickly lose weight 15 days, thin 10 kg. The key is to help completely improve obesity, and 100% will not rebound.
Tip 2: The closer the exercise place is, the better.
Many girls say they don't have time to exercise. Today I will teach you a good method. When it is difficult to arrange the exercise time, the best way is to adjust the exercise place to match the exercise time, because people always like more convenient exercise. For example, if you choose to do exercise in the morning, you'd better choose a place close to home, such as a park or school. If you are used to exercising at night, you can choose a place close to the office, such as a gym or a rhythm classroom. This saves time and exercises, killing two birds with one stone.
Tip 3: Let your body love sports.
Get close to the sun and let it bask. When your body adapts to the external environment, you will like to move your body more and more. So if you are a night owl, go to the alley or at least look at the sun outside the window when you are awake; Many office workers don't know how to increase the chances of walking. I'll teach you a good method today. Drinking more water every day can not only help you lose weight, but also increase the number of times you get up and indirectly help you exercise. Take more stairs and less elevators. Small sports that look unremarkable will bring you unexpected results after a long time!
Tip 4: Choose the right time to exercise.
Although many people say that it is best to lose weight in the morning, you can also make your own exercise plan without gradual progress. If you hate getting up early or know that you can't get up early, don't set the alarm clock at 5: 00 in the morning, and then press back to sleep when it rings. It is best to set 1 exercise habits that suit your schedule and preferences. For example, if you are not used to getting up early, start at 7 am; If you don't like sunbathing, then choose to report to the gym after work at dusk!
Tip 5: stick to it for 30~45 minutes.
Usually when you do aerobic exercise, the target heartbeat will be kept at about 60% of the maximum heartbeat for more than 30 minutes, and the body fat will be mobilized to provide energy for the body. The highest record of fat energy supply can reach 85% of total consumption, and you have entered the best stage of losing weight. After more than 45 minutes of exercise, the consumption of fat began to decrease again. Therefore, experts suggest that aerobic exercise should be low intensity during weight loss and the time should be 30~45 minutes.
Tip 6: Intermittent practice
Decomposition exercise. After moderate intensity exercise 10 minutes, relax for 30 minutes to 1 hour. When you slow down, your body is still in a state of excitement, and you need to consume energy to recover, so as to maintain a high fat burning rate. Because there are two "afterburns", the effect of heart activity is the same as that of a 30-minute whole exercise, which consumes more fat and pushes metabolism to the extreme. Indirect exercise can also make people less tired.