What exercise do you do to lose weight in summer? After summer comes, many people start to lose weight, because wearing clothes in summer will make them feel obese, and it is more difficult to buy clothes when they are obese. Here's what exercise to do in summer is good for losing weight.

What exercise is good for losing weight in summer 1 TOP 1: swimming.

Summer is the best time for swimming! Swimming to lose weight in summer is fun and efficient. The thermal conductivity of water is 26 times that of air, that is to say, at the same temperature, people consume more than 20 times as much heat in water as on land. And swimming is a whole-body exercise, which can exercise all parts of the body. As an aerobic exercise, it can also enhance people's cardiopulmonary function.

Ride a bike

Cycling is a simple and effective exercise to burn fat. Cycling burns a lot of body fat every hour on average, and it will burn 450 to 600 calories an 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.

Let's go.

In summer, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Now more and more people are walking fast. My suggestion is that sports are risky and need to be cautious. For people who need to lose weight, it is enough to walk 8000 ~ 1000 steps every day. In addition, combine strength training for about 20 minutes.

Fourth place: skipping rope

Skipping rope is a simple exercise with a large amount of exercise and obvious weight loss effect. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope requires exercise including calf muscles, quadriceps femoris, thigh muscles, shoulders, back and arms ... which can make people participate in sports and make people thin. As an aerobic exercise, skipping rope can not only lose weight, but also enhance the functions of cardiovascular system, respiratory system and nervous system.

TOP5: Climbing stairs

Climbing stairs is simple and convenient, and it takes a lot of exercise and consumes a lot of heat, which can consume 13 calories per minute. However, when climbing stairs, your knees will be under a lot of pressure. To avoid knee injury, we need to pay attention to the following points: grasp the center of gravity and don't move forward too early; Knee joint preparation exercise before climbing stairs; When climbing stairs, your feet should all land; Wear comfortable shoes to climb stairs; The posture of climbing stairs should be correct.

What exercise effect is good for losing weight in summer? 2 swimming.

In summer, nothing is more comfortable and beneficial than swimming. When swimming, the body is directly immersed in the water, which not only has great resistance, but also dissipates heat quickly and 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. Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week.

The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement. Need to be reminded that many MM don't even eat food in order to lose weight, so it is very dangerous to go directly to the swimming pool after work.

Because hypoglycemia and dizziness are more likely to occur after fasting exercise, if you are a diabetic, the risk of hypoglycemia coma is greater. Once in a coma in the water, it is likely to cause drowning.

Warm reminder: MM should not swim for more than 3 hours at a time, and it is best to rest every half hour 10 minutes before continuing swimming. It is not advisable to swim on an empty stomach or when eating too much.

climb mountains

The effect of climbing mountains to lose weight in summer is remarkable. The sun is shining and the heat is unbearable in the city. It will be much cooler and more comfortable in the mountains. Climbing a mountain in hot weather increases physical exertion by about 20%-30%. Moreover, mountain climbing is an "aerobic exercise", and MM can take her watch with her. Every time she gets tired of climbing, she takes her watch to test it. If the heartbeat reaches 120 times per minute and lasts for 10 minutes, it shows that exercise has achieved the purpose of burning fat.

Take a walk, jog

For people who want to lose weight, it is necessary to form the habit of taking a walk after meals, and to have a correct walking posture for fitness: hold your head high, stride, and walk at a speed of about 60-80 meters per minute. Your arms should swing with the rhythm of your footsteps, and you'd better walk in a straight line instead of turning left and right. Walking more than 1 hour every day, the intensity varies according to one's own physique, so it is generally more appropriate to walk out of Mao Mao Khan. As long as you stick to 1 month, you can lose weight obviously. Going out for a walk after dinner is more suitable for literary girls than sweating during the day.

Don't walk along the road when you walk, even in the neighborhood or park road near your home. In addition, jogging is also a summer exercise mode highly praised by many experts, because it can not only enhance respiratory function, increase vital capacity, improve human ventilation and ventilation ability, but also strengthen and thicken myocardium and exercise the heart.

Warm reminder: If you exercise outdoors, be sure to avoid doing it in the sun. The best exercise time is after five or six in the morning or five or six in the afternoon to avoid overheating and discomfort.

What exercise effect is good for losing weight in summer? 3 1. Cycling to lose weight

Exercise muscles: hips, quadriceps, hamstrings and calves.

What you need: a bike and a helmet.

Key points: When riding a bicycle on the expressway, you should pay special attention to the following points: wear reflective signs, signal when turning, obey the traffic rules and never go backwards. If you go climbing by bike, be sure to bring a map and compass.

Exercise: It's not enough to just focus on how far you ride a bike. The resistance encountered during cycling can keep you in good shape. So let your legs feel tired and breathe. We can achieve our goal soon. Ride for at least 30 minutes at a time, but not more than 60 minutes.

Tip: Relaxing the upper body when riding a bike can save physical strength and avoid shoulder and neck pain.

2, skipping exercise to lose weight

Exercise muscles: quadriceps femoris, hamstring and calf.

What you need: elasticity and shock absorption for skipping rope, such as wooden floor (if you can jump on concrete floor).

Key points: keep your knees bent and your elbows bent at your sides. Don't jump too high, it's best to just skip skipping rope, which can save energy and avoid fatigue too quickly.

Exercise: Jump continuously for 4 minutes, then relax 1 minute. After mastering the skipping skills, gradually extend the time until it reaches more than 20 minutes.