swim
In summer, nothing is more refreshing than soaking in water. Water not only has high resistance, but also dissipates heat quickly, so it consumes a lot of heat. Swimming is a whole-body exercise, which can exercise almost all the muscles of the whole body and improve your cardiopulmonary function.
Suggested time: six or seven in the morning, four or five in the afternoon, and after seven or eight in the evening are all good choices. Each patrol time is 10 minutes to half an hour, about two or three times a week.
Caution: Try not to swim after 10 at night, or you will lose sleep due to nervous excitement. In order to lose weight, many MM do not swim on an empty stomach, which is more likely to cause hypoglycemia and dizziness. Once in a coma in the water, it is likely to cause drowning.
rope skipping
Skipping rope is the best slimming exercise, so jumping 10 minutes, jumping 140 times per minute, is equivalent to jogging for half an hour.
Although this statement is a bit exaggerated, skipping rope can not only help you lose weight, but also make your whole body muscles symmetrical and firm, and at the same time make your respiratory system, heart and cardiovascular system fully exercised. It is an aerobic exercise that takes less time and consumes more energy.
Suggested time: You can only jump in the same place at the beginning 1 minute, jump continuously for 3 minutes after 3 months, and jump continuously for1minute after half a year.
If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Note: Skipping rope should not be done immediately after meals, which may lead to gastroptosis. After skipping rope, you must do stretching exercises. Stretching can make muscles evenly distributed and prevent radish legs.
yoga
The general yoga movements are very simple and can be done at home. Doing a group of yoga regularly can help you lose weight, keep fit, accelerate metabolism, eliminate toxins from the body, adjust your body shape, lose weight and keep fit, and also relieve your anxiety in summer.
Suggested time: You don't have to do it every day. Only when you are in a good mood and have free time will you get twice the result with half the effort.
Note: Before doing yoga, it is best to eat on an empty stomach. Don't eat immediately after exercise. It is best to eat after 1 hour.
Bicycle exercise
Cycling is a simple and effective exercise to burn fat. Cycling burns an average of 450 to 600 calories per hour, which is equivalent to running for an hour and a half. Riding a bike for an hour every day can reduce 1 kg in a week, and the effect is very obvious. Health and environmental protection are simply great!
Suggested time: In the early morning or evening of summer, riding a bicycle with cool wind blowing is very good. If you have to leave at noon, I won't stop you.
Precautions: Do warm-up exercises before the official start of riding, or warm up slowly after riding for several kilometers, keep the correct riding posture and adjust the height of the cushion; Moderate exercise, don't suddenly increase the intensity of riding, such as riding a long distance without training, especially for riders who don't usually exercise much;
stop
If you feel that running in summer is too hard, you can lose weight quickly. Compared with fast running, fast running has less damage to the knee and the weight loss effect is not less than jogging. Go quickly, 12 minutes to walk the distance of 1 km. This speed can be called "brisk walking" because it can make the cardiopulmonary function produce effective exercise.
When walking fast, your body should hold your head high, your arms should be big, and your steps should be big. You can exercise your bones and muscles and get rid of fat at the same time. Walking for a few months can achieve the effect of body shaping.
Suggested time: The best time is early morning and one night, and the best time is to buy food and take a walk on the way to and from work.
Precautions: When walking briskly, pay attention to the correct posture, try to straighten your back and swing your hands. The best walking speed is 5-6 km/h, and the best effect is more than 30 minutes each time.
dance
It is suggested that girls come to the holy dance classroom to train ballet figure in hot summer, and dancing with elegant music will make the whole people feel better. Moreover, the dance movements are rich, tall and straight, and the figure is corrected. For two people with the same weight, the person with a straight back is thinner than the person with a hunchback 10 kg.
jogging
Jogging is the simplest and most effective way to lose weight, and it is suitable for all kinds of people, whether young people, office workers or elderly friends, and it is suitable for running to keep fit. Running belongs to aerobic exercise. Generally, jogging for one minute consumes about 15 kilocalories, while a kilo of fat is 3500 kilocalories.
If you jog for 30 minutes every day and don't change your diet, 17 days can lose one kilogram. Running costs nothing. What an economical exercise. You can lose weight healthily in only one venue.