1, an effective weight loss plan
1 home exercise to lose weight
The easiest thing is to climb the stairs, or jump with your legs in place and jump rope. These exercises are very simple and effective. Note that each exercise lasts 30-40 minutes. You can also do anaerobic exercises, such as lifting dumbbells, mainly doing arm tightening exercises, 15-20/ group, three groups at a time; Sit-ups, 20/group, three groups each time; Hip lift, 20/group, three groups at a time. Without dumbbells, books at home or even a bottle of 1000 ml of pure water can be substituted. As long as you remember not to be lazy, persistence is victory.
2 gym fitness
Many health data show that office workers, especially computer users, have obvious sub-health, so they should use "closed doors for 7 days" to adjust their mental and physical conditions. Experts suggest that you must stay away from desks and chairs and go to the gym to participate in appropriate equipment training. Don't think that equipment training is suitable for professionals when it comes to it. In fact, proper equipment training is very beneficial to the human spine, thoracic vertebrae and lumbar vertebrae, and it can also play a role in shaping the body and make people more upright. Of course, we must pay attention to professional fitness places and accept the guidance of professional fitness coaches, which is very important for people who are new to equipment training.
For women, yoga, Pilates (training suitable for women's core parts), Latin and ballet are the best choices. For men, equipment, BODYPUMP (similar to barbell training), free fighting, boxing and so on. It is the best exercise to make you more British and healthier.
3 exercise weight loss schedule
Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as treadmills and mountain climbers.
The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.
Day 3: Go hiking, ride a bike, swim and play ball games, and relax.
Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes.
Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes
Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes
Day 7: Go hiking outdoors, relax and welcome work with a new attitude.
Life lies in exercise. According to the above plan, I believe everyone can lose weight during exercise.
2. The most effective exercise to lose weight
1, swimming
Among many methods to lose weight, exercise is the safest and most effective one. But among many sports, swimming is the most effective exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.
When swimming, the buoyancy of water will lift the human body, and the hands and feet will work together, and the joints and muscles of the whole body will work together to make the human body more symmetrical.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed operation
This kind of running method, fast and slow for a while, is relatively simple and casual, and there is no rule to follow.
Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Step 4 jump rope
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders.
Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Step 5 climb the stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Step 6: Dance.
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.