What exercise can I do at home to lose weight?
What is the most important exercise to lose weight: principles to follow in losing weight
Avoid strenuous exercise
Strenuous exercise has no effect on losing weight. For example, all sports that consume a lot in a short time, such as running fast, lifting barbells, playing football, etc., consume a large proportion of sugar and water because of the short exercise time, large amount of exercise and sharp increase in human consumption. In this way, it is easy to have a sense of hunger and thirst, and will involuntarily increase the amount of food.
In addition, this kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise. The result is that losing weight has no effect. Even if you really have perseverance, you will usually exercise your whole body muscles to be extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Insist on aerobic exercise
Aerobic exercise is the first exercise with weight loss effect, which has the characteristics of low intensity, rhythm and sustainability, and has a positive effect on reducing subcutaneous fat and reducing fat volume. For example, indoor aerobics and indoor cycling belong to this kind of sports. In addition, squat exercises, rope skipping and leg lifts are also carried out at home.
When you insist on aerobic exercise to lose weight, you should insist on every exercise for 30~60 minutes. During exercise, the heart rate shall not be lower than 150 beats/min. It is not suitable for exercise when you are hungry, before eating or before going to bed, but the best time to lose weight is 7-8 pm.
Generally speaking, the principle of exercise to lose weight is to insist on aerobic exercise and exercise at least twice a week. We should know that short-term exercise will not have obvious slimming effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Nutrition and health
What exercise is the most weight-losing: indoor weight-losing exercises
Indoor weight-loss gymnastics, which does not need venues and equipment, is simple and easy, and has a good effect on overall weight loss, so it is adopted by many people at home and abroad. Here are several weight-loss exercises to choose from.
Whole body weight loss exercise
1, start trotting in the same place, and then run on your knees;
2. Jump forward with your feet and then jump back;
3. Stand with your feet spread apart, with your hands akimbo, bend hard left and right, and then do abdominal exercises;
4. Jump forward, hold your arms high, bend back and then move forward, stand upright with your knees, and then stand in place and bend sideways;
5. Kneel down, support the ground with palms on both sides of your feet, then jump back, jump back to squat, stand up and repeat several times;
6. Do push-ups, lift one leg and put it back, then change the other leg and repeat it many times;
7. Lie on your back, put your hands under the nape of your neck, then sit up, keep your legs in place, don't leave the ground, and do it many times.
Abdominal weight loss exercise
Lie on your back, put your hands under your head, raise your legs high, then slowly put them down and repeat many times.
Waist weight loss exercise
Cross your legs, put your toes outward, raise your arms high, bend your waist to the left and swing your trunk back and forth, then touch your left leg with your left hand from below your knee, and repeat the same action with your right hand for 3 ~ 5 times.
Hip weight loss exercise
Lie on your side, put your hands under your head, stretch out your other hand, lift your legs on the same side, turn your knees and toes outward, keep your hips still for 5 ~ 10 minutes, then slowly put them back in their original position and repeat them for 3 ~ 5 times, and repeat the same action on the other side.
Leg weight loss exercise
Lie on your back, lift your legs high, hold your hips with your hands, bend over in place, and then straighten your legs to ride, from slow to fast, for 3 ~ 5 minutes.