Burning body fat effectively and losing weight is the most important thing in a woman's life. Only with a slim figure can she have a higher rate of return. There is nothing better than exercise to lose weight if you want to lose weight more healthily and effectively. So, let's share the effective whole body fat burning.

Effectively burn body fat 1 1 and warm up quickly.

Before exercise, the warm-up process can not be ignored, and it must be done quickly and well. Researchers at the University of New Jersey found that after a short warm-up, cyclists were in a state of high tension in the first half of the race. After a rest of 65,438+00 minutes in the second half, their bodies became slower to enter the competitive state, and the calories consumed in the first half were 65,438+00% more than in the second half.

A quick warm-up before exercise can mobilize the enthusiasm of the body to the greatest extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. At the same time, researchers at the University of New Jersey believe that the above phenomenon also appears in aerobic exercise such as walking, jogging and swimming.

Step 2 ride a bike

Before the heavyweight exercise, you can ride your bike ten minutes in advance. This can effectively move the osmotic agent muscles, achilles tendons and joints. Avoid hurting your body in later heavyweight sports. Before you do the heavyweight exercise, cycling can make you burn more fat in later exercise.

3. Hip hop dance

Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.

So, how much more calories are consumed? The researchers found that middle-aged women with a weight of 130 kg, for example, consumed 7 calories in hip-hop footwork practice of 1 hour. 1 calories, while walking at a speed of 4 miles per hour 1 hour consumes 4 calories. 8 kilocalories.

Step 4 exercise in the morning

Many people think that if you exercise too much in the morning, you will be sleepy in the afternoon because of physical problems. Related research and discovery in sports. Exercise in the morning is the moment when the body's metabolism level is the highest. Because exercise in the morning can help the body burn more fat.

Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said: "With the passage of time, it is a normal physiological cycle for the human body to feel tired, which is why people often don't want to engage in any exercise after a day's work. At this time, the body needs to stretch and relax. Studies have found that morning exercise is precisely to adjust the physiological cycle of the human body and make the pace of fatigue slower.

Step 5 replenish energy before exercise

Do not exercise on an empty stomach. You can eat a banana before exercise. Kelly. Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. "

Energy bar is a very popular energy food abroad at present, especially suitable for sports fans engaged in large-scale training and long-term exercise. Generally speaking, these foods are high in carbohydrates and other nutrients necessary for exercise. Proper supplementation before, during and after training can not only make the stomach feel hungry, but also quickly replenish the energy lost during exercise to meet the needs of the body during exercise.

At the same time, it can maintain the blood sugar level during exercise, so as to quickly enhance the endurance and work ability of the body, effectively relieve fatigue and improve nerve conduction during exercise. Domestic energy bar brands include Baode Neng and Kangbit.

Step 6 walk fast in the water

Mary, an American sports psychologist. Saunders gave this sport an interesting name, called "Mud Surfing". This method sounds easy to do, but after trying it, you will find that it is much more difficult to complete this exercise than the usual fitness method, because the resistance of human body in water is 12- 15 times that in air.

So when doing this exercise, try to walk fast in the water, so that your body can consume more calories. Take a woman who weighs about 125 kg as an example. When doing this exercise, her body can consume 17 kilocalories per minute, and the effect is that she spends 5. After walking at a speed of 5 miles at the same time, the body consumes twice as many calories as before.

7. Adjust the movement frequency

Not exercising for a long time can consume more calories, and the key to this effect is: exercise frequency. The adjustment of exercise frequency varies from person to person, which does not mean that anyone has to exercise until his heart is pounding, sweating and breathing is short, so it can be called good exercise effect. What you can do is to speed up the exercise frequency in a short time, which is15% faster than usual for 3-5 minutes, and then slow down the exercise frequency to a normal state, and repeat this combination of speed and speed several times, which can make your body consume more calories.

What are the effective ways to burn fat quickly?

1, the fastest exercise at night: As we all know, losing weight is inseparable from exercise, but we must pay attention to choosing the right time to get twice the result with half the effort. In fact, exercise is the fastest at night, but you must pay attention to exercise after meals 1 hour.

2. Skipping rope: Skipping rope is also one of the common ways to burn fat quickly, and this sport requires less space, just one rope, but dieters should pay attention to skipping rope for 30 minutes to achieve the purpose of burning fat, and at the same time pay attention to long-term persistence.

3, housework: In fact, housework can also lose weight, and the effect is also very good, because when doing housework, the body will constantly bend over, swing arms and other actions, which will pull the body's fat to quickly metabolize, so that you can easily get rid of the weight in autumn.

4.3 minutes of pedaling: 3 minutes of pedaling is also one of the fast fat burning methods. The method is simple. You should pay attention to put a small bench on the floor first, or you can put a bundle of newspapers about 30 cm high. Let the right foot step on the bench first, then the left foot step on the ground, and then both feet exchange positions at the same time-the left pedal stool and the right foot step on the ground, so as to do this alternately, 24 times per minute.

How can I burn fat quickly?

1, aerobic exercise is a necessary condition for burning fat.

Running, swimming and cycling are all good exercises that insist on doing aerobic exercise for more than 20 minutes.

2. Adhere to the frequency of exercising six days a week.

Insist on aerobic exercise and muscle strength exercises for half an hour to an hour every day. Can effectively burn fat.

3. Pay attention to shaping with anaerobic exercise.

While doing aerobic exercise, you can reduce body fat, but you can't shape it, so aerobic and anaerobic exercise should be done at the same time.

Exercise method of burning fat quickly

1, squat down and jump up

Open your feet left and right, keep your toes parallel, bend your knees or squat down, and naturally swing your arms back. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.

2. One-leg exchange jump

Upper body upright, knees straight, feet jumping alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). When jumping on the road, you can specify the jumping distance (20 ~ 30 meters). Repeat the above exercises 2 ~ 3 groups.

3, leapfrog

The feet are separated into half squats, the upper body leans forward slightly, and the arms are prepared at the back of the body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.

What is the secret of accelerating fat burning?

1, starting from the morning, you must eat a balanced breakfast, which is the key to wake up your metabolism all day and let your body get energy quickly. In addition, some girls don't eat breakfast when they sleep late in the morning. This is a very bad habit. If they don't eat breakfast for a long time, their metabolism will be inhibited, and fat will be difficult to decompose, but they will get fat.

2. It is a good way to improve basal metabolic rate and increase the intake of dairy products. If you want to "eat not thin", you must enhance the basal metabolic rate, otherwise it is just a beautiful dream for your sister to lose weight.

3. Eating more deep-sea fish can supplement high-quality protein, improve the metabolism of B vitamins and other nutrients, and accelerate the burning of fat.

4. Appropriate supplementation of iron-rich foods. Iron is an important nutrient involved in human metabolism. If it is lacking, it will reduce the metabolic rate of the human body and slow down the rate of burning fat. Therefore, if you want to be thin, you should add more iron. Sister must remember.

Effective burning body fat 3 1, stepping action

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

2, trembling fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.

Step 3 Sit flat and stretch forward

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.

Step 4 curl up and 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.

Step 5 push-ups

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.

6. Side brace action

First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.

Jump in seven or three minutes.

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

8, inline skating

Surprised? Although the fun of skating may make you forget that you are making a fat burning plan! When you use thigh and hip muscles alternately, in order to maintain balance, the core muscles will be highly used and can burn a lot of fat.

More importantly, this method will not cause too much pressure on knees and joints. Pay special attention to steady steps when skating, and don't forget the helmet, wrist pads, knee pads and elbow pads.

Accelerating fat burning: alternate one minute at high speed and one minute at medium speed.

9. Operation

A typical runner is well-proportioned and thin. One reason is that the main muscle groups of running: legs, buttocks and core muscle groups, happen to be the biggest source of calories and fat consumed by the body.

In order to burn the most calories in each step, remember to swing your arms around your body, and don't lean forward, and keep your feet close to the ground.

In order to reduce the impact on joints, the center of the foot should land first, and then the toes should land.

Accelerate fat burning: run alternately at fast and slow intervals, or run up the hill.

10, jump rope

In order to burn the most fat in each jump, use a skipping rope with a handle and the rope does not reach the armpit (standing in the rope to measure), and then follow the following instructions: when jumping, keep your feet slightly apart, keep your body straight, and keep your feet as close to the ground as possible.

Even if you don't have a ready-made rope at hand, you can achieve the same effect by the actions suggested above without skipping rope.

Speed up fat burning: change the speed (slow or fast) and mode (jump with one foot and then both feet) frequently, or jump rope while jogging.