Summer weight loss plan, every summer, is the season for handsome men and beautiful women to show their bodies. It is really difficult to lose weight successfully, so it is important to find the right method. Next, let's take a look at the summer weight loss plan.
Summer weight loss plan 1 summer weight loss plan
1. In order to reach the heart rate range of useful fat burning exercise,
2. This exercise with useful exercise heart rate should last for more than 20 minutes.
3, it is best to exercise all over the body.
The first measure of burning fat: pump (barbell exercise
Aerobic barbell is an extraordinary barbell sport, which adds musical elements, making the original cold barbell sport become a dynamic fast-paced fashion sport. Among all kinds of aerobics classes at present, it is one of the fastest exercises to improve the body shape.
Characteristics of barbell level
1 Suitable for both men and women, especially for women. In the traditional concept, barbell is a man's patent, because too much exercise is boring for women. Barbell exercises just make up for these shortcomings. It doesn't take much effort and it's not boring. Ladies can strengthen a certain part in a targeted way, so as to make their bodies more stylish.
2, simple and easy to use.
3. Be able to choose different amount of exercise according to your own physique.
4, a large amount of exercise, you can burn fat quickly. Suggested duration: each time 1 hour, including 5 minutes of warm-up and 10 minutes of relaxation.
Tips:
1, pay attention to the essentials and practice correctly.
2. During the whole exercise, always pay attention to make the joints naturally bend.
Pay attention to your breathing and follow the rhythm of the music.
4. Choose the appropriate amount of exercise according to your tolerance. The average female is about 5 kg, and the male is 10 kg.
5. Pay attention to bring a towel to prevent the barbell from slipping.
Main fat-reducing parts:
The second trick of burning fat: KICKBOXlNG (boxing)
Boxing combines China Kung Fu, Karate Boxing, Taekwondo, Muay Thai and other fighting elements, absorbs movements suitable for ordinary people's fitness, and adds music rhythm. This is a fashionable aerobics class.
The characteristics of boxing:
1, suitable for any crowd.
2. It has simple self-defense function. Suggested time schedule: 45 minutes each time, including 5 minutes of warm-up, 30 minutes of fat reduction (5 minutes of exercising an action element) and 0/0 minutes of relaxation.
Tips:
Don't pursue the height of kicking, but you can control your own exercise through the height of kicking. Excessive exercise is not recommended to avoid injury. You should gradually increase the intensity of exercise according to your state.
Fat-reducing parts:
The third way to burn fat: SPlNNING
Spinning is a sport that has swept the world in recent two years. This kind of collective indoor fixed riding with music is highly respected for its fun and effect. By adjusting the resistance of bicycle and the intensity of exercise, we can simulate natural riding actions such as climbing, climbing, jumping and sprinting.
Rotation feature:
1, spinning is a very suitable sport for men, and there is no special requirement for physical coordination. Generally, a five-minute warm-up can make you sweat like rain and burn fat.
2. Don't worry about your legs getting thicker and your hips getting bigger. Suggested class time: about 45 minutes, from warm-up to competition stage, fat burning stage, to sprint, finish and relax.
Tips:
1, clothing requirements: it is best to wear special bicycle pants and gloves to prevent sweating and slipping.
2, don't shrug, keep straight, to prevent the chest or excessive backward, so that the back is oppressed and damaged.
No matter what you do, try to keep your head straight, your back straight, not too high and don't lean forward.
4. Put on the foot cover and tighten it.
5. Keep your arms slightly bent and your wrists not excessively bent.
Exercise weight loss plan commuting articles
1, one more stop to and from work (it takes about 15 minutes to walk at a speed of 6 kilometers per hour). When commuting, if you take the bus or subway, you might as well take one stop less and walk instead; If the company is near, then take a long way to exercise! The journey takes about 15 minutes, once in the morning and once in the evening, and you can walk for 30 minutes every day!
2. Climb the stairs for 8 minutes. Climb 2 steps per minute, and make full use of the stairs of the company and residence. The effect of climbing for 8 minutes is the same as walking for 15 minutes!
3. Do simple stretching for 20 minutes. If you don't want to go out at home, stretch your whole body. After getting up in the morning, do it before going to bed. Every 20 minutes is equivalent to walking 15 minutes. If you want to get better results, do more scapular exercises.
Exercise weight loss plan household items
1, 30 minutes' walk: Go to the supermarket to buy things, walk as far as possible, and carry shopping bags with both hands. With the increase of weight, the intensity of exercise will also increase!
2, do housework for 20 minutes: usually wash clothes and wipe the table to lose weight. Isn't it necessary to clean up before the Spring Festival? In fact, cleaning is also very thin! In particular, consciously tighten the muscles of the whole body, the range of action is as large as possible, and the consumption of calories is very strong!
3. Do a simple stretching exercise for 20 minutes: stretching bones and muscles in the morning and evening can also effectively reduce fat. Compared with strenuous exercise, stretching exercise can better exercise muscles and restore the flexibility and elasticity of hardened muscles.
Simple stretching exercise
1. Stand with your legs shoulder width apart, tighten your abdominal and hip muscles, stretch your arms upward, open your palms forward, touch your thumb and forefinger, and place your whole body center of gravity at the midpoint between your feet. Then bend your elbows with your arms, and the forearm falls on the back of your head, but keep the elbow height unchanged. At the same time, the knees are folded inward, and the whole body is still standing straight. You can recover in a few seconds and do it again 20 times.
2. Similarly, stand with your legs slightly open, with your stride shoulder-width, your back straight, your waist and abdomen tightened, and your shoulder blades tilted back, so that your arms bent downward, your elbows opened, your wrists raised to shoulder height, and your palms opened forward. Keep standing, close your left and right elbows to your waist, keep your elbows close to your side waist for a few seconds, then recover and do it again for 20 times.
Summer weight loss method
Now everyone is pursuing a healthy and fashionable way to lose weight. These unhealthy ways of losing weight, such as taking medicine and dieting, are gradually eliminated by everyone. But how to find a healthier and safer way to lose weight has become a new problem that puzzles everyone, especially now that summer is coming, the task of losing weight is more urgent. Female friends who love beauty are even more anxious.
Summer weight loss method
First, do more sit-ups. Many people may suspect that sit-ups are just a relatively simple action. How can it be elegant? Compared with yoga, it is simply vulgar. These two things can't be mixed together. Sit-ups are simple and convenient
Sit-ups are the simplest and most effective exercise to lose weight, especially for people who want to lose weight. Doing 10 sit-ups every morning and evening can reduce your waistline by a few centimeters, effectively promote fat burning and tighten muscles.
Sit-ups are not many, but standard. When the upper abdomen is tightened, the head and back can leave the ground, but it is necessary to ensure that the neck and back muscles are not lifted by the abdominal muscles.
Skipping rope is very effective in burning fat. You don't need to exercise for a long time every day, just 15 minutes, but you must exercise every day, otherwise the weight loss effect will not be obvious. But skipping rope is very effective to lose weight, but when you have finished skipping rope, it is the key.
What can't be ignored is that you have to massage your legs, that is, massage from your calves to your thighs once. You can't make your leg muscles tense, but let them relax, so that you can lose weight better.
In addition, we must pay attention to the collocation of daily diet during weight loss. Good eating habits can help shorten the time of losing weight very effectively. The diet during weight loss must control calories, and high-fat foods must be avoided. In principle, you can eat in small quantities and eat slowly.
Summer Weight Loss Plan 2 Aerobic Exercise Weight Loss Plan
Specifically, the aerobic exercise weight loss plan is to divide 25 minutes into 5 minutes of aerobic exercise to quickly raise the heart rate, 15 minutes of strength exercise and the last 5 minutes of finishing exercise. This plan sounds nothing special, but every movement is aimed at every muscle group, and the effect is very remarkable.
We must jump from our present position. Start with 5 minutes of aerobic exercise and jump or jog in place. Then use the mat, solid ball, dumbbell and fitness ball to complete the following three actions, 4 times each.
The legs on the supine ball are bent. After warming up for 5 minutes, lie on the mat, put your arms flat, hold the fitness ball in your heel and raise your hips. Bend your legs, press the ball with your heels, keep your upper body stable, and don't use too much force when you move your legs. Roll the ball on your feet and straighten it slowly.
Aerobic exercise weight loss plan has supine triceps stretching. Lying posture is more conducive to upper limb extension. Choose a pair of dumbbells and lift them up 20 times, which will make your arms tired and then lie on the mat. Hold the dumbbell in your hand, lift it directly above your body and straighten your elbow. Keep your arms close to your head, keep your elbows at 90 degrees, and press the dumbbell down. Then go back to the original position.
Aerobic exercise weight loss plan includes sitting posture, twisting with the ball, sitting on the mat, holding a solid ball in hand and raising your legs off the ground. Hips lean back on the shaft, and the back is straight and stable. Twist your body to the right, put the ball aside with your arms, and then twist it to the left. Exercise left and right 10 times.