Do you know any exercise to reduce fat? Reasonable exercise contributes to physical and mental health, and can also play a role in shaping the body. So which exercises can reduce fat, and what matters should be paid attention to in the process of reducing fat? Let's follow me to see what exercises can reduce fat and achieve the effect of reducing fat in a scientific way.

What exercise to reduce fat 1 1, side support?

Practice method: Lie on your side, support your head with your left hand, support your body with your right hand in front of you, lift your right leg for side leg lifting, and curl your left leg. Pay attention to the body straight, toes down, heels up. Slow down. If one side of the hip feels sore after finishing, it means that the pro's action is correct. Repeat 20 times on each leg.

Tip: This is the most common action, but it is useful to stick to it. In addition, every time you finish 20, you can pat the sore place with your hand to relax your muscles.

2. Lift your legs with your hands and knees.

Practice method: kneel on the bed and support the ground with both hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.

Tips: This action is more difficult. You can slow down at first, mainly to keep balance. After a period of familiarity, the movements will be more standard.

3, prone shoulders.

Practice method: lie on the bed and straighten your arms forward. Slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep your abdomen and below close to the mat, and don't use too much force. Repeat 10 times.

Tips: This posture is more like a yoga posture of Yuzhuxian. If you have difficulty straightening your arms forward, you can support your arms horizontally at your sides and shoulders.

Step 4 lift your hips on your back

Practice method: lie on your back on the bed, with your legs bent, your hands on your sides and your feet flat on the bed. Push your heels hard, slowly lift your hips, and then slowly lower them to the starting position. Repeat this 10 times.

What exercise do you do to lose 2 1, and do an hour of aerobic exercise in the morning.

For people who want to reduce body fat through exercise, aerobic exercise is suitable, which can consume energy, carbohydrates and fat in the body, thus improving people's obesity. Therefore, it is suggested that people who want to lose weight can do aerobic exercise after getting up in the morning, such as jogging, swimming and cycling. , can consume energy to a greater extent, so as to achieve the purpose of losing weight. In the process of jogging, you can also breathe fresh air, which is also helpful to improve the cardiopulmonary function of the human body.

2, combined with fat-reducing exercise to lose weight

For people who are obviously obese, it may be more effective to lose weight by combining fat-reducing exercise. You can exercise under the guidance of a professional fitness coach. Under the guidance of professionals, joint injuries are not easy to occur. In addition, the exercise intensity of reducing fat is greater, and the accumulated fat in the body can be converted into heat and consumed, so that the effect of losing weight will be obvious. Some obese people blindly exercise to reduce fat, without professional guidance, and are easily injured.

As can be seen from the above, if people want to do physical exercise after meals, they need to pay attention to the time. Generally, one hour after a meal, the food in the gastrointestinal tract is almost digested, so it is more appropriate to do exercise at this time. If you want to effectively eliminate fat, it is recommended to do aerobic exercise in the morning, combined with fat-reducing exercise. During weight loss, you should also pay attention to your diet. Don't eat too much after exercise, it may have no effect.