Skipping rope is no stranger to many women. In sports, skipping rope for half an hour is equivalent to jogging for 90 minutes, which means skipping rope can consume a lot of calories in a short time. It is a standard and healthy aerobic exercise, and the exercise rhythm is also very suitable for women. In order to achieve the effect of slimming, it is necessary to maintain moderate exercise, not less than 4 times but not more than 6 times a week, between half an hour and two hours each time. Too little can't achieve the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

climb the stairs

If you want to take advantage of the gap between life and work to achieve the effect of exercise, climbing stairs is a good choice, which has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. When you go upstairs, you should stand on tiptoe, which can make your calves tight, slim and beautiful, killing two birds with one stone. Walking for half an hour every day is not only a waste of time, but also a good way to lose weight, which is a rare way for office workers to lose weight. When there are no stairs, we can walk back and forth in the same way at home and achieve the same fitness effect.

Do the housework

If you really don't have time to do exercise, take advantage of the opportunity of doing housework to keep fit. Often rolling up your sleeves and doing housework can also burn calories. You can also combine housework with exercise to lose weight. For example, when washing dishes, you can stand on tiptoe slightly to exercise your calves and lengthen your legs. When mopping the floor, stand with your legs crossed in tandem, make a lunge, and then push the mop back and forth with the strength of your arm, consuming 9 calories per minute.

dance

Dancing can exercise all parts of the body, effectively burn excess fat in all parts, make the skin firmer, slim and delay cell aging. Different dances have different slimming effects. For example, belly dancing has obvious slimming effect on waist and abdomen, while Latin focuses on the exercise of shoulders, waist and buttocks.

yoga

Long-term practice of yoga posture, pranayama and relaxation can prevent diseases. The slimming effect of yoga is not achieved by consuming energy through high-intensity exercise, but because the deep breathing exercise of yoga can increase the oxygen absorption and oxidation of cells in the body, thus burning more fat cells and achieving good slimming effect.

swim

Swimming is considered as the best exercise to lose weight. It is a whole-body exercise, which can exercise almost all the muscles of the whole body, not only shape, but also improve the cardiopulmonary function. Swimming is conducive to enhancing heart and lung function, exercising flexibility and strength, helping women recover their body shape after childbirth and enhance their physique. It's good exercise for people who are thin.

Swimming is a sport that consumes more calories in a short time, because people spend the same amount of calories staying in water for 8 minutes as staying in the air for 2 hours. If you don't have much exercise every day, swimming is a better choice. The same is swimming. Freestyle exercises more than other strokes. 12 points of freestyle can consume 836 kilojoules of heat. For people who can't swim well, they can take a walk in the swimming pool instead, which has a very good effect on improving heart rate and can also achieve the purpose of exercise.

jogging

Simple running is called the king of aerobic metabolism. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs keep moving, which is beneficial to heart, lung and blood circulation. Outdoor running will be limited by the environment, and the treadmill is a relatively good choice. It should be noted that it is best to loosen the handrail of the treadmill under the premise of ensuring balance, because this will increase the oxygen utilization rate by 8% and the heart rate by 5%. Choosing a treadmill with a certain slope can improve the weight loss effect. New North. Com reminds you that jogging usually takes a long time, so you should replenish water in time.

Variable speed operation

This fast and slow running mode is simple and casual, combining fast running with jogging, which can consume sugar and fat at the same time. It is found that variable speed running is the most suitable exercise for reducing fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main thing. Variable speed running can speed up the transformation of sugar and fat, so that the slimming effect is not easy to rebound. Running at variable speed on the treadmill is very easy to operate, that is, you can exercise at high speed for a while, and then cycle at a lower speed.