First, ride a bike.

Even at a slow speed, cycling can consume 400 calories per hour. The places for cycling exercise are the heart, waist, abdomen, calves and buttocks. Because cycling is a "suspended" movement, the body will not hit the ground. As long as you adjust the position of the handlebar and seat, you don't have to worry about damaging the joints, and the chance of injury is very small.

Second, running.

Running (fast running and jogging) consumes a lot of physical energy and is absolutely effective for slimming, with an average of 600 calories per hour. Running exercises the whole body, which is especially beneficial to the cardiovascular system. It exercises back muscles, strengthens abdominal muscles and tightens calf and hip muscles.

Third, boxing.

For people with high work pressure, boxing is the best exercise after work. Boxing exercises the arms, knees, waist, abdomen and calves. Playing against sandbags for an hour consumes as many as 800 calories.

Fourth, jump rope.

Skipping rope is not controlled by the venue, which is very effective in improving limb coordination and strengthening cardiovascular system. In terms of slimming, skipping rope can best shape slender arms and calves. Skipping rope for an hour consumes 850 calories.

Verb (abbreviation for verb) swimming

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

Six, dancing

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.