1, walk to lose weight
When people with normal weight exercise, blood pressure and blood sugar will decrease, or even the pressure will disappear. However, when overweight people exercise, they will increase the pressure on their knees and joints, and the resulting physical resistance will also accumulate fatigue. In other words, people who are too fat need willpower and endurance more than slim people.
From this point of view, the swimming weight loss method that will not cause excessive burden on the body is also very popular. But swimming consumes a lot of calories in a short time, so the disadvantage is that it is easy to make people feel hungry.
Considering the above points, we will find that the best exercise to lose weight is walking, especially in burning body fat. Walking is an ideal exercise. Recent research results show that walking at a certain speed can not only enhance physical strength, but also fundamentally prevent yo-yo phenomenon.
Among the latest information we have absorbed recently, there are Masaiwalking and Powerwalking related to walking. At the same time, there are also methods to guide walking, from walking posture to walking speed. But in fact, the most important thing is to walk at a pace that suits you, with the principle of 1 three times a week and 1 30 minutes.
Marseille Valkin
This is a way of walking based on African Masai people walking barefoot. When walking, you should put your body center of gravity well and move your feet in the order from heel to sole center to toe. Walking in Marseilles can strengthen the muscle strength of waist and ankle, and at the same time make the fat of abdomen, buttocks and thighs lose weight together, so it can help us shape a symmetrical figure.
Modern people walk on the hard asphalt road wearing shoes, resulting in pressure impact on only the muscles of the forefoot and specific joints, which leads to excessive body load. However, because the posture of walking in Marseille is very similar to that of walking barefoot, we can use the muscles of all parts of the body evenly, so as to have a more symmetrical figure.
fast walking
Faster and more powerful than normal walking, as long as you move your feet quickly at the speed before you leave. Keep the heel L or V-shaped, and then swing hard. The body will burn carbohydrates when doing strenuous exercise, and fat when doing light exercise, so if you want to lose weight, walking fast will be better than running.
The ideal state when walking is to combine Marseille walking with fitness walking, but it is not easy to walk fast in crowded places, so when walking in the square, use Marseille walking.
2. Effective ways to lose weight
The authorities have monitored the physical activities of 4,500 adults and found that a few minutes of relaxation exercise every day can burn excess calories. Short-term high-intensity exercise has the same effect as long-term exercise, and it is not easy to feel tired. Exercise for one minute every day will reduce the probability of obesity for men by 2% and for women by 5%. For women, doing short-term high-intensity activities of 1 min every day will reduce the body mass index by 0.07, and the calories consumed are equivalent to 0.4 1 lb (about 0.18kg). Short-term explosive exercise, such as cycling, can reduce fat by 33%, which is equivalent to running for 90 minutes.
Indeed, it is possible to exercise more to lose weight. Unfortunately, some people want to lose weight but can't stick to regular exercise, so they often give up halfway. Why can't they keep exercising? Presumably, many people feel that they have no time, that they have no space, and that they exercise too hard. But I really want to lose weight. What should I do? Below, Bian Xiao will introduce you to simple and easy-to-learn exercise methods, so that you can save time and money to lose weight.
First place: bending on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
Second place: "Riding a bike"
Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
Third place: "Captain's chair" movement
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
Tips: Under the premise of reasonable use and joint protection, some short-term small exercises, such as climbing stairs, getting off at two stops in advance or walking to work at a farther place, are more effective than long-term fitness.