Introduction of weight loss exercise methods
run quickly
It is definitely one of the best exercises to lose weight. Yes, running is not only a full-body exercise, but also consumes a lot of calories. Running to lose weight must run for more than 30 minutes to be effective. Jogging is easier to persist than running, and jogging is not easy to gain muscle.
swim
I only lasted for about 2 months, because it was too much trouble, and every time I went, it was like catching up with the field. Besides, swimming pools in Shanghai are rarely clean, so I didn't stick to it.
At that time, it was winter to go swimming, and winter was the easiest time to gain meat. My friend and I went swimming on impulse. Every time I swim well, I feel particularly relaxed, the panel becomes very good, and the meat on my arm is obviously a little tight, but I didn't go again because it was too much trouble.
Oh, by the way, I went there twice a week, each time 1.5 hours.
Ride a bike
Ride a bike before lifting weights. This can make the muscles, tendons and joints of the body fully active and avoid unnecessary injuries in the subsequent weightlifting. Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said: "It doesn't take long to ride a bike, it only takes 5- 10 minutes. After exercise, the heart beats faster and sweats a little, which is easy to do. We have proved through experiments that doing such exercise before weightlifting can really make the body burn more fat in weightlifting. "
pilates
I haven't practiced this sport myself. An old friend of mine. She said that she was too tired when she practiced, and her hands and feet ached every time. I remember that at that time, she had just given birth to a baby, and after practicing for a summer, she recovered to her previous figure. Strictly speaking, she should be thinner than before. Haha, considering this effect, it is really good exercise for friends who lose weight.
Ten sports suitable for losing weight
warm up
Running or cycling to the stadium to warm up will save time. Do this exercise twice, 2 ~ 3 times a week.
1. Squat on one leg
Lift the right leg so that the knee is straight, perpendicular to the abdomen, and supported by the bench. Bend your left knee until your thigh is close to the ground. Stop for a minute, then straighten your knees and do 10 times on each leg, then rest for 45 seconds.
2. Quadrilateral operation
Four objects form a quadrilateral, and the distance between adjacent objects is 15m. Run quickly from the left corner of the baseline to the left corner. B. Run sideways to the right corner. C. The left leg crosses in front of the right leg, and the other leg repeats this action. Run backwards to the right corner D of the baseline, and then run back to A, rest for 30 seconds, and repeat for 4 times.
Step 3: Tilt and pull hard
Find a heavy stone or try to fill your backpack with water bottles. Put it on your left foot. Stretch gluteus maximus and bend your right knee. Lift this heavy object to arm's height with both hands, and then lower it to the right. 7 times on each side, and then rest 1 min.
Forward and squat.
Make a mark of 20 meters. Lift your toes, always exert force with your toes, move your left leg forward to the right side of your body 1 m, and lower your body until your left leg is bent at 90 degrees. Repeat this action with the other leg until you reach the 20-meter mark. Then lift your heels and do contralateral muscle exercises.
Step 5 lift your heels
Stand on the edge of the step with the tip of your right foot, and the step should be at least 15cm high. The left foot wraps around the right knee. Bend your ankle, lower your heel, and be careful not to touch the ground. Then lift your body and return to your original position. Do 10 times on each leg and rest for 45 seconds.
Pull up the railing
Find a waist-high fence or fence. Hang with a straight arm and shoulder width grip. Your body should be on a diagonal line, and your center of gravity should fall on your heel. Pull your chest toward the beam and keep your body tight. After the chest touches the beam, lower your body. Do 12 times, and then rest 1 minute.
7. Take a towel
Wrap a towel on your right foot and hold a corner of the towel in your right hand. Palm facing the body. Bend the towel to the shoulder with constant tension, keep each arm in this position for 30 seconds, and then rest for 30 seconds.
8. Triceps push-ups
Put your hands together on the edge of the bench and your body is at a 45-degree angle with the ground. Keep your arms straight, but don't straighten your elbows. Lower your body close to the stool and then return to the initial position. Do 12 times, and then do push-ups around the contralateral muscles.
9. Push-ups
Do push-ups When you retract to the initial position, your right arm will wrap around, so that it is perpendicular to the ground. Stop for a minute, lower your body and repeat on the other side. Do it 7 times on each side and rest for 30 seconds.
10. Pendulum shaking
Lie on your back, arms apart, legs together, and lift your legs until your feet are directly above your hips. A semi-curled abdomen supported by the head and shoulders. Slowly swing your legs to the left. Stop for a minute, then go back to the middle and repeat this action on the right. Do it 8 times on each side.
Seven methods of losing weight by exercise
First, skating.
What is the fastest exercise to lose weight? Skating can not only exercise the coordination ability of human body, make your leg muscles stronger and more elastic, but also help to improve your vital capacity. Skating is suitable for people of all ages and requires a set of sportswear and skates. One hour of practice can consume 420 calories.
Second, bicycles.
The bicycle we are familiar with is an easy sport. It can not only exercise human leg joints, thigh muscles, foot joints and ankle joints, but also promote human blood circulation system. Suitable for everyone to try, just need an ordinary bicycle, and you can consume 240 calories in one hour of practice.
Third, jogging or walking.
Jogging or walking can promote the circulation of the heart and blood for more than 30 minutes every day, which is very helpful for losing weight. If you combine running with walking, the effect will be better. This kind of exercise is suitable for anyone, just a set of sportswear and a pair of running shoes. Jogging for an hour can consume 420 calories, and walking for an hour can consume 240 calories.
Fourth, golf.
Golf has always been regarded as a gentleman's sport, closely combined with walking. In the process of playing golf, you need to walk a lot. Swing helps to stretch your body and make your mood better. Suitable for people aged 8 -80, especially those who are patient and flexible, but this sport requires sportswear, golf balls, gloves and bats. An hour's practice can burn 270 calories.
Five, riding a horse
Riding can not only exercise people's agility and coordination, but also exercise the muscles of the whole body, especially the muscles of the legs, which is very effective for stovepipe. Suitable for people under the age of 40, which is dangerous. You need cycling clothes or general sportswear, horses and hats. One hour of practice can consume 240 calories.
6.volleyball
Volleyball can not only exercise people's arm muscles and abdominal muscles, but also improve people's sensitivity. Because of its high strength, it is suitable for people under the age of 35, and needs a set of sportswear and a pair of sports shoes. An hour's exercise can consume 180 calories.
swim
Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and needs to consume a lot of calories. This is because the heat transfer of water is 28 times that of air, and the heat consumed by people staying in water for 8 minutes is equivalent to the heat 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 are fully stretched, making the body more symmetrical.