What exercise to do in the morning is helpful to lose weight, and the body is the foundation of our life, so exercising in life is helpful to enhance the body's immunity, and many people choose to exercise in the morning, and jogging in the morning is a very good choice. Let's share what exercise is helpful to lose weight in the morning.
What exercise does getting up in the morning help to lose weight 1 First, jogging in the morning.
Jogging in the morning helps to burn body fat. In addition, this kind of exercise is very suitable, because the air is fresh in the morning, going out for running can play a role in losing weight and make you feel happier. When you start running, don't rush for success. You can combine running with walking. Gradually get used to increasing the distance and running time. As long as you can persist, there will be results.
Second, jump rope.
Skipping rope also has a good weight loss effect. You might as well jump rope in the yard after getting up in the morning, but you also need to pay attention to the speed of jumping rope, not too fast, and you must adjust your breathing frequency. Generally speaking, skipping rope consumes more calories than jogging, and the weight loss effect is more obvious.
Third, lie down and climb your legs
After waking up in the morning, lying in bed, you can start this exercise, with your back down, your arms flat on your sides, your legs raised, and pedaling back and forth alternately like three rounds, which can exercise both abdominal muscles and leg muscles to achieve the effect of losing weight.
Fourth, ride a bike.
When we really can't spare time to do morning exercises, we insist on cycling on the way to work every day, traveling green, which is not only comfortable, but also able to lose weight and save money. You deserve this method.
Verb (abbreviation for verb) climbing a mountain.
Mountaineering is a very interesting and beneficial sport. In the process of mountain climbing, our small muscles will get exercise and exercise. In addition, you can burn fat faster and get effective exercise all over your body by climbing mountains.
Exercise must have a certain intensity to achieve the purpose of consuming calories and fat. It is best to do aerobic exercise, you will sweat and feel your heart beat faster. Those who keep their weight should exercise for at least half an hour every day. People who are overweight and need to lose weight should make a targeted training plan under the guidance of professionals and exercise for at least 2 hours every day to achieve the goal of losing weight.
2. How to prevent obesity:
First of all, we should develop good eating habits. Adjust your calorie intake according to your growth needs, eat all kinds of food, and you can't decide whether to eat or not. Diet should be controlled in daily life, and all kinds of food should have a certain intake.
Secondly, we can also increase the consumption of calories by increasing activities, which is also an important measure to prevent obesity.
In addition, we should check our weight regularly. If we find that our weight is growing too fast, we should pay attention to it and adjust it in time.
What exercise does getting up in the morning help to lose weight? 2 1 The way is to run in the morning.
This sport is actually the most popular, and female friends can also get the figure they want in this way, but everyone should pay attention to ensuring 30 minutes every day. At this time, you must prepare a pair of suitable shoes, and you must slow down to ensure a uniform speed. And in the process of running, we must learn to adjust our breathing to help us get rid of excess fat, which will be a very happy thing. In fact, after breathing symmetrically, it has a good relaxing effect on the abdomen.
The second method is skipping rope to lose weight.
In fact, this method is really a good way to lose weight, but we should remind everyone that if our body proportion exceeds the standard too much, I suggest you not simply use this method. Because if we are too obese, it will only affect our knee health in this way. But if we are just a little overweight, jogging in this way can achieve twice the speed to lose weight, and the speed is amazing, but the choice of shoes is more demanding.
The third method is to push back to lose weight.
Reverse pushing is very helpful to our abdomen and arms, as well as thighs and buttocks. First stand up straight, then land on the other leg, and straighten your hands shoulder-width. When we descend to the ground, we will begin to inhale. When the elbow forms a 90-degree angle with the chest, we will stop making sure that the elbow is close to the body. Everyone should pay attention to the force of pushing, mainly the shoulders and chest. Generally, it is from 10 to 12, and it may take about three rounds.
What exercise does getting up in the morning help to lose weight 3 1, the best time for morning exercise?
The time of morning exercise varies from person to person, from place to place and from season to season, and there is no fixed optimal time. Generally speaking, when the sun just rises, it is best to go out for exercise, at five or six o'clock in summer and six or seven o'clock in winter. Morning exercises often have the best fitness effect. Exercise too early or too late will have an impact on the effect of morning exercise.
2. It is suggested to start exercising around 5 o'clock in summer.
In summer and autumn, in the morning. Many old people are used to getting up early to do morning exercises after 4 am. In fact, they didn't need to exercise so early, because the air was still in a violent cycle and the air quality was not very good. So it's best to exercise at 5:30 and 6:30.
The best exercise time in winter and spring is 6 o'clock.
In winter and spring, it is very cold in the morning, and sometimes the wind is biting, which is not suitable for sports. Getting up in the dark and exercising are more likely to cause safety hazards. So it is suggested to postpone the exercise time and put it between 6: 00 and 7: 00. When the sun rises and feels obviously warm, it will be safer and more reliable to go out for exercise.
4, morning exercises should not be too early.
Some people may go out to exercise at four or five o'clock in the morning, but this time is not suitable for exercise. At this time, in the absence of sunlight, plants will absorb oxygen and release carbon dioxide, which is not conducive to the human body and is prone to nausea, dizziness, chest pain and other discomfort.
At about 4: 00 a.m., blood has the highest viscosity and the worst fluidity, and it is easy to coagulate into thrombus, which hinders blood circulation. This is when cardiovascular diseases occur. Therefore, morning exercise should not be too early, especially for patients with diabetes and cardiovascular diseases. Visibility is very low these days. If the eyesight is poor and the road is uneven, accidents may occur. It is not recommended to go to morning exercise early. In addition, don't go out to exercise in rainy and foggy weather.
If you don't want to go out, you can do morning exercises indoors, such as yoga and Latin dance.
1 yoga
Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is a way to achieve the harmony and unity of body and mind, thus achieving the unity of body and mind. Posture, breathing and meditation are ways to regulate the body, breathing and heart.
It is best to wear barefoot, relaxed and comfortable, and have free physical activity; It is not advisable to practice on hard floor or soft bed. When practicing, you should put a mat on the ground. If you feel weak or cramped while maintaining a certain posture, you should stop working immediately and have a massage.
2. Latin dance
Latin dance is a kind of competitive sports dance, which is characterized by strong explosive force, strong style and skillful skills. Music and dance are closely combined, which can make people relax after being immersed in music. Knee-sitting exercise and lateral pressure exercise can also relax the body. At the same time, improve people's comprehensive creative ability, imagination, performance ability and artistic accomplishment. If you have difficulty breathing, please take a short rest before deciding whether to continue, so as to avoid fatigue caused by too long practice.
3. Aerobic exercise
Aerobics is a very popular sport. Group practice, dance, music, fitness and entertainment are integrated. This exercise diet is a combination of bodybuilding and fitness, especially suitable for women.
There is no age difference, coordination and variability of movements. The rhythm is obvious. Can help improve the body shape and cultivate a dignified posture. Adjust psychological activities and cultivate good sentiments. Improve nervous system function. Pay attention to replenish water in time during exercise to ensure good health and normal needs. If you fast and exercise for a long time, it will lead to rapid weight loss, organ dysfunction, disease and health impact.
4. Cycling
It is ineffective and unsafe to use load-bearing equipment on bicycles. The most effective way is to train the weight of muscle groups in a stable state. When your toes ride down, it will lead to inflammation of joints and numbness of feet. The feet should be parallel to the ground and the soles of the feet should be in the center of the pedals. It is a waste of time to move forward without resistance. In addition, high-speed trampling without resistance can also cause sports injuries. Retreating will loosen your feet, and your feet may be injured when you land.