1, take the stairs
Now most people take the elevator no matter which floor they go to. It is recommended not to take the elevator when you can take the stairs. Going up and down stairs also helps to effectively burn excess fat in the body and help to lose weight.
2. Take a walk after dinner
After eating, don't sit immediately. You can stand for half an hour or walk for half an hour. This will not only help to promote food digestion, avoid food heat accumulation, but also help to consume calories in the body.
Step 3 walk to and from work
Walking to and from work can actually save time caused by traffic jams and other factors, and can also help burn excess fat in the body and reduce body fat. The best way to walk is to "chop hands and stride".
The specific methods are: abdomen, head up, chest out, hip down, stride as much as possible, shake your hands greatly, and do maximum exercise so that all parts of your body can be exercised.
4. Use music to drive sports
When exercising, don't always think about losing weight and burning calories in your mind. Try to exercise while listening to the right music. Music can drive the rhythm of exercise, make people feel refreshed and let you finish the exercise unconsciously.
5. Aerobic and anaerobic combination
Most people only know that aerobic exercise can burn fat, but they don't know that the combination of aerobic and anaerobic exercise can help burn more fat. Therefore, it is suggested that anaerobic exercise such as equipment training and push-ups can be carried out for 30 minutes first, and then aerobic exercise such as jogging, swimming and yoga can be carried out for 30 minutes, which can maximize the consumption of excess fat in the body and achieve good weight loss and slimming effect.
6. Diversity of exercise methods
Don't insist on doing only one kind of exercise every day, but change the exercise mode or several kinds of exercises frequently, so as to achieve better fat burning effect.
7. Exercise for more than 20 minutes.
No matter what exercise you do, if you want to achieve the effect of burning fat, you must keep exercising for at least 20 minutes and exercise at least 3 times a week to ensure that you can effectively consume calories and burn excess fat.
8. Grasp the exercise time.
Exercise in different time periods will have different exercise effects. Generally speaking, 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime is a more suitable time for exercise. Especially in the period between 15- 18, during this period, human physical fitness is at its peak, which can achieve good weight loss effect.
9. Replenish energy before exercise
You can eat something to replenish energy before exercise, such as bananas, oats, bread and so on. It can make the body have enough energy to complete the exercise, but it is best to eat it half an hour or an hour before the exercise.
10, warm up before exercise
Doing warm-up exercise before exercise, making the body sweat slightly, and putting all joints into exercise at the fastest speed can achieve better fat burning effect. Generally speaking, the warm-up exercise lasts about 10- 15 minutes, and you can do some simple stretching exercises.
1 1, master the way of breathing.
Breathing during exercise also plays an important role in losing weight. Some exercises require abdominal breathing, which helps to burn abdominal fat. When running, breathing through your nose can make you last longer and naturally consume more calories.
12, sports taboo
Avoid not doing warm-up exercises.
Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.
Second, avoid exercising in foggy weather.
Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur.
Three, don't breathe through your mouth.
Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs.
Four bogey do not pay attention to keep warm.
Don't neglect to keep warm during exercise, otherwise it will cause a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.