Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up, sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
3-minute step jump
Put a small bench or a bundle of newspapers on the ground with a height of about 30cm. Put your right foot on the bench first, your left foot on the ground, and then switch places at the same time? Step on the stool with your left foot and step on the ground with your right foot alternately, 24 times per minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Related reading: The most effective way for women to lose weight 1. Go outdoors.
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by natural wind, moving objects will be subject to greater resistance.
Secondly, when we exercise outdoors, we often need to change the rhythm, because the outdoor terrain is changing at any time. Because of this, no matter what exercise we do outdoors, we will consume more energy than indoors, so as to better achieve the purpose of losing weight!
Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
2. Pay attention to warm-up exercises.
Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning.
Every time the body heat increases, the efficiency of burning fat will become faster, so as long as we do a simple exercise to improve the body heat before exercise, we can improve the efficiency of slimming! Of course, the benefits of warm-up exercise are not limited to these, but also help us stretch our bodies and make exercise more comfortable!
3. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise).
Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
4. Short-term high-intensity exercise consumes more calories.
Short-term high-intensity exercise is a kind of exercise with moderate rebound, but in the same time, the heat burned by short-term high-intensity exercise can reach 1.5 ~ 2 times of that of long-term moderate exercise, and it can continue to burn 75 ~ 125 calories even after exercise.
Short-term high-intensity exercise strengthens your muscle exercise and increases your cells' ability to burn fat. It was found that riding with different intensities, such as pedaling slightly for 5 minutes, and then pedaling easily for a period of 5 minutes, one and a half hours, consumes more calories than people pedaling hard for 30 minutes.
5, 1 hour exercise, once a week
Exercise time should not be too long or too short. According to scientific research, one hour's exercise can consume more calories than half an hour's exercise, which can better achieve the purpose of losing weight! If you are willing to exercise for an hour every day, you can also exercise once a week, which is also very useful!
Step 6 choose a heavier dumbbell
Use a heavier dumbbell (for example, you have lifted a 10-pound dumbbell before 10 times, and now you lift a 20-pound dumbbell five times). Lifting a dumbbell will make you burn 25% more calories.
Because heavy objects break more muscles, protein, your body must use more energy to recover, so your body consumes more calories.
Researchers found that people who lifted weights three to six times burned 8% calories during sleep. This is enough to make you lose about 5 pounds in a year, even if you do nothing.
7. Try to stay active.
If you add 350 calories, you can lose 35 pounds a year. Burn 350 calories more every day, just stand up and answer the phone when you make a phone call, instead of sitting in a chair; Don't spend too much time in front of the computer, stand up and walk more; If it is a short trip, walk instead of other means of transportation.
Conclusion: Many women are very concerned about their figure and want to lose weight in various ways! But different people have different ways to lose weight by exercise, so choose the slimming method that suits you! These methods of losing weight by women's exercise introduced above are all very effective. I hope every woman can shape her perfect figure!