Aerobic exercise can help women lose weight at home. Summer is here, and many fairies who love beauty have begun to lose weight in various ways. Aerobic exercise is also a way that many people will choose, so let's take a look at the article about aerobic exercise helping women lose weight at home.
Aerobic exercise can help women lose weight at home 1 skipping rope: skipping rope continuously 10 minutes, which is similar to the calories consumed by jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Squat: It can obviously improve the pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
Waist exercise: MM who wants to be a "little waist essence" can lie on her back before going to bed, with her legs bent, her arms on her sides, her head and upper body slowly lifted, and then she bowed her head after staying for about 1 minute, and repeated until her muscles felt sour. Perseverance can make the waist and neck lines beautiful.
Moderate exercise is a kind of exercise with low intensity and low energy consumption (energy food), also known as "moderate exercise". Moderation refers to physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
Moderate exercise can improve the function of human body through a certain amount of whole body exercise, and then improve the quality of human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between middle and low, and the duration is only 15~40 minutes.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time. Intensity varies from person to person: for 20 ~ 30 years old, the heart rate during exercise should be maintained at around 140 beats/min, for 40 ~ 50 years old, 120~ 135 beats/min, and for people over 60 years old, the heart rate should be maintained at/kloc-.
Aerobic exercise can help women lose weight at home. Warm air-conditioned room and brisk music make you sweat, which really makes you happy. Spring has come, and aerobics has been picked up by everyone. Aerobics is your good choice!
Some basic equipment before doing aerobic exercise:
Sports towel: Soft and light cotton sports towel is essential to protect the skin and avoid catching a cold.
Sports bag: Small sports bag can hold your mobile phone, keys, skin care products and so on, while oversize sports bag can not only keep up with fashion, but also hold all sports clothes and towels.
Hair band: Small hair band can not only help us manage our hair and prevent it from blocking our vision, but also absorb sweat and make our image more perfect.
Coat: Generally, gyms are warm, so you don't have to wrap yourself up. You can wear short-sleeved T-shirts or cute vests newly listed in spring and summer. In short, be relaxed and casual, but be sure to absorb sweat and breathe. Because of the long aerobic exercise time and large amount of exercise, it is easy to sweat a lot. If you dress too thick, you will catch a cold easily.
Bottom-up: Aerobics doesn't require much clothing, mainly comfort. Although the slacks with low waist and hips can show graceful curves, they are a great test to the figure. And a pair of pink trousers with rich details can attract people's attention, and it would be better if they could be matched with a coat.
Sports shoes: during aerobic exercise, the shock resistance of shoes is very important because of the large amount of exercise. It is best to choose multifunctional sports shoes, that is, there are air cushions in the front and rear palms of the shoes to slow down the impact of jumping up and down on the joints. Otherwise, the impact on the foot will be transferred to the ischium and lower spine, which is likely to cause serious problems. The problem of shoes must not be underestimated. Fitness shoes should have thick pads, and the shoes should not be too soft. Semi-executives can be used to protect ankles.
Aerobic exercise can help women lose weight at home. Due to the improvement of living standards, the daily intake of fat is getting richer and richer, which leads to our soaring weight. Therefore, losing weight has become a hot topic. If you want to lose weight, you can do it through aerobic exercise. There are many specific ways of aerobic exercise, such as cycling, running, skipping rope and climbing mountains. Aerobic exercise can burn body fat and play a role in losing weight.
The most effective exercise to lose weight is aerobic exercise, especially the exercise that consumes more energy. For example, jogging, mountain climbing, brisk walking, ball games, swimming and other aerobic exercises to lose weight, it is best to complete each exercise continuously without stopping in the middle, and each exercise must consume 300 kilocalories. Usually, this kind of exercise leads to rapid heartbeat or sweating, which are all areas of aerobic exercise to lose weight.
Generally speaking, it is not recommended for beginners or friends with poor health to jump aerobics to lose weight, which is too simple to meet the heart rate requirements. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it has no effect and is easy to cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Aerobic exercise covers a wide range, even we usually go up and down stairs, or do laundry and housework, which are included in the scope of aerobic exercise. As far as climbing stairs is concerned, if a person climbs from level 6 to level 12, his body can burn nearly two eggs. If he doesn't have much time to do aerobic exercise, he might as well climb stairs to exercise and lose weight.