Everyone knows that exercise can lose weight, but there are hundreds of sports, many of which are difficult for ordinary people to complete. What sports are easy to operate and can achieve the goal of losing weight quickly and effectively? I will share it with you below, hoping to help you!

One:

warm up

Step 1. Stand still * * 30-50 times * 3 groups * * *

The purpose is to make the whole body blood flow smoothly and warm the muscles. Before starting 10 minutes of lean meat exercise, this action must be done as a warm-up exercise. Not only can you keep your body warm and facilitate activities, but you can also exercise muscles such as rectus abdominis, psoas, gluteus medius and quadriceps femoris by lifting your legs high.

1, standing posture, hands naturally hanging at your sides.

2. Lift your right hand and left leg. After the left thigh is raised, stop 1 sec, then wave your arms greatly, and lift your legs alternately to make a motionless action.

Key points: keep your back straight and lift your thighs parallel to the ground, but as long as you lift them to this height, you don't need to lift them again, because even if you lift your legs higher, the strength of the psoas major muscle will not change.

Action focus:

① Lift your legs like the whole pelvis.

(2) Don't worry about the complete movement, just have a sense of rhythm when doing it.

③ If you feel that you don't have enough exercise, you can try to do the next warm-up exercise, "lift your legs and touch your knees".

Step 2. Lift your legs and touch your knees ***30-50 times *3 groups * * *

After standing still, if you feel that it is not enough, you can do this action again. When bending the body, you can focus on the lateral abdomen and move to the muscles around the abdomen.

1, open your feet shoulder width, stand with your back straight, put your hands behind your head and inhale.

2. When exhaling, bend your body, lift your knee, let your right elbow touch your left knee, and then change your other foot.

Key points: Knees should be raised higher than when standing, which is very effective for eliminating fat in the lateral abdomen.

Action focus:

① When twisting the body, the focus is on the muscles of the lateral abdomen.

(2) the knee is higher than when standing still.

(3) Don't be slow, but follow the rhythm.

(4) Left and right once, it is a complete action.

Two:

Knee touching chest ***5- 10 times * 3 groups * * *

Thin parts: arms, lower abdomen, side waist

Adjust the load according to the angle of upper body inclination.

This action mainly exercises the rectus abdominis and psoas muscles, and the feet need not be treated, focusing on the muscles of the abdomen and the inside of the abdomen. When doing exercises, please concentrate on using only rectus abdominis and psoas major.

1, bend your knees, sit on the ground and put your hands behind your body.

2. Inhale, tilt your upper body, lift your feet and leave the ground for 3 seconds.

Key points: feet should be suspended and landed to reduce the burden.

3, exhale, put your knees as close as possible to your body, your upper body can lean forward slightly, and your stomach can hold for 3 seconds before you put it down.

Change your movements: If you feel uncomfortable lifting your feet at the same time, you can put down one foot. Although the effect will be weakened, the burden will be reduced and the movements will be smoother.

Action focus:

(1) when close to the knee, don't kick, to easily pull the leg.

② Admiration for rectus abdominis and psoas major.

If the tilt angle is relatively large, Fudan will be aggravated.

Stretching action: After finishing the action, you can stretch like this.

Lie prone, keep your hands straight and close to the ground, lift your upper body and stay for about 15-20 seconds.

4. Don't use a chair, so as not to hurt the lumbar spine.

The other is to sit in front of a chair and tilt your knees and touch your chest, but I don't recommend it. If you use a chair, the upper body is fixed, which will increase the burden on the lumbar spine. In addition, because your feet are in a relatively low position, when you pull your knees closer to your chest, you won't use the important rectus abdominis and psoas major muscles, but you are more likely to rely on rectus femoris. Therefore, it is recommended to sit directly on the ground and let your legs approach the horizontal height of your upper body.

I remind you: the thigh will be sore, indicating that the action is not correct.

After finishing the action, if the thigh is sore, it means that the rectus abdominis and psoas major muscles you want to exercise are not fully utilized, but the rectus femoris is used to lift your feet, so check whether the posture is correct. On the other hand, if the thigh is not sore, but the abdomen and the inside of the abdomen feel tired, it means that the posture is correct. The point is not to push back too hard, and to pull your knees to your chest easily.

Five key points of lean muscle exercise

Lean muscle exercise starts with warm-up exercise. When doing exercises, please pay attention to five points:

1, 2-3 times a week.

If you consider the cycle of muscle fatigue and recovery, it is most effective to do lean muscle exercises 2-3 times a week. If you only do one or two movements a day, it doesn't matter if you do it every day.

If your body hurts, don't do anything.

First, follow the instructions of each action. You don't have to force yourself to feel pain when your knees are joined to other joints. Just do what you can. You don't need to bend your knees too much or lift your feet.

3. Pay attention to the effects on muscles.

When doing 10 minute lean meat exercise, you should pay attention to the muscles that will be used in this action. If you feel that your muscles are "tired", it means that it has an effect on your muscles.

4. Physical load is probably the degree of fatigue after doing 5- 10 times.

If you can easily do it more than 15 times, then instead of increasing the number of times, it is better to adjust the exercise mode and increase the load, except for warm-up exercises.

5. Don't rest between each group of movements.

Take 5- 10 times as a group and basically do three groups. The rest time between each group should be within 1 minute. If the rest time exceeds 1 min, the effect of exercise will become worse.

There are three effective ways to lose weight:

swim

Swimming is considered as the best exercise to lose weight. It is a whole-body exercise, which can exercise almost all the muscles of the whole body, not only shape, but also improve the cardiopulmonary function. Swimming is conducive to enhancing heart and lung function, exercising flexibility and strength, helping women recover their body shape after childbirth and enhance their physique. It's good exercise for people who are thin. Swimming is a sport that consumes more calories in a short time, because people spend the same amount of calories staying in water for 8 minutes as staying in the air for 2 hours. If you don't have much exercise every day, swimming is a better choice. The same is swimming. Freestyle exercises more than other strokes. 12 points of freestyle can consume 836 kilojoules of heat. For people who can't swim well, they can take a walk in the swimming pool instead, which has a very good effect on improving heart rate and can also achieve the purpose of exercise.

jogging

Simple running is called the king of aerobic metabolism. 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 keep moving, which is beneficial to heart, lung and blood circulation. Outdoor running will be limited by the environment, and the treadmill is a relatively good choice. It should be noted that it is best to loosen the handrail of the treadmill under the premise of ensuring balance, because this will increase the oxygen utilization rate by 8% and the heart rate by 5%. Choosing a treadmill with a certain slope can improve the weight loss effect. New North. Com reminds you that jogging usually takes a long time, so you should replenish water in time.

Variable speed operation

This fast and slow running mode is simple and casual, combining fast running with jogging, which can consume sugar and fat at the same time. It is found that variable speed running is the most suitable exercise for reducing 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 thing. Variable speed running can speed up the transformation of sugar and fat, so that the slimming effect is not easy to rebound. Running at variable speed on the treadmill is very easy to operate, that is, you can exercise at a high speed for a while, and then turn to a slower cycle.

rope skipping

Skipping rope is no stranger to many women. In sports, skipping rope for half an hour is equivalent to jogging for 90 minutes, which means skipping rope can consume a lot of calories in a short time. It is a standard and healthy aerobic exercise, and the exercise rhythm is also very suitable for women. In order to achieve the effect of slimming, it is necessary to maintain moderate exercise, not less than 4 times but not more than 6 times a week, between half an hour and two hours each time. Too little can't achieve the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

climb the stairs

If you want to take advantage of the gap between life and work to achieve the effect of exercise, climbing stairs is a good choice, which has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. When you go upstairs, you should stand on tiptoe, which can make your calves tight, slim and beautiful, killing two birds with one stone. Walking for half an hour every day is not only a waste of time, but also a good way to lose weight, which is a rare way for office workers to lose weight. When there are no stairs, we can walk back and forth in the same way at home and achieve the same fitness effect.

Do the housework

If you really don't have time to do exercise, take advantage of the opportunity of doing housework to keep fit. Often rolling up your sleeves and doing housework can also burn calories. You can also combine housework with exercise to lose weight. For example, when washing dishes, you can stand on tiptoe slightly to exercise your calves and lengthen your legs. When mopping the floor, stand with your legs crossed in tandem, make a lunge, and then push the mop back and forth with the strength of your arm, consuming 9 calories per minute.

dance

Dancing can exercise all parts of the body, effectively burn excess fat in all parts, make the panel more compact, slim and delay cell aging. Different dances have different slimming effects. For example, belly dancing has obvious slimming effect on waist and abdomen, while Latin focuses on the exercise of shoulders, waist and buttocks.

yoga

Long-term practice of yoga posture, pranayama and relaxation can prevent diseases. The slimming effect of yoga is not achieved by consuming energy through high-intensity exercise, but because the deep breathing exercise of yoga can increase the oxygen absorption and oxidation of cells in the body, thus burning more fat cells and achieving good slimming effect.