1, exercise suitable for losing weight
1. The most leisurely exercise to lose weight-walking
Everyone knows how to walk. Don't underestimate it. The amount of exercise is not large, but the effect of exercise is really good. Walk a long way. Long-distance walking is appropriate, twice a day, each time 1 hour. Walk fast, so that free fatty acids in the blood can be fully burned, and fat cells are shrinking, thus losing weight.
2. The hottest weight loss exercise-strength training
Strength training can make us have rich pectoralis major muscles and bronzed skin, but this is not the case. Women can also do strength training, and choosing the right exercise style is the most important thing. It is the foundation of human running jump shot and the necessary condition for us to complete our daily life, entertainment and work tasks.
Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
Strength training is actually quite fun. You don't need to know too many strength terms, you just need to participate in a strength training program at least once a week.
According to one's own conditions, a training goal is set, and the muscles of neck, shoulders, chest, waist, buttocks, legs, knees, ankles and arms are trained circularly in groups, times and weights.
3. The most effective exercise to lose weight-swimming
Swimming is a sport suitable for all ages. It's summer now, which is very suitable for our swimming and fitness. The price is real, but the effect can be reflected most quickly, which plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot at once is not in line with the original desire to lose weight and shape up, so don't open your abdomen immediately after swimming.
4. The coolest exercise to lose weight-kicking boxing
I believe many fashionable women are no strangers to kicking boxing. In today's fitness center, kicking boxing has become women's favorite sport. With the help of boxing, jumping and muscle contraction, loose meat can become tight, eliminate excess fat and reduce stress.
5. The most affordable exercise to lose weight-skipping rope
Skipping rope is considered to be the most economical and effective exercise, and it is not limited by the venue. Skipping rope is an aerobic exercise, which can consume 400 calories every half hour. If women eat too much one day, they can easily lose weight by counting the calories burned.
6. The most elegant exercise to lose weight-yoga
I believe there is no need to introduce how popular yoga is. The biggest role of yoga is to shape a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development.
As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.
7. The most energetic exercise to lose weight-cycling
Nowadays, the society is advocating environmental protection, so cycling should be a good means of transportation to work. Of course, not every city has suitable roads for cycling to work every day, but this sport is also a very good exercise and very useful for reducing legs.
8. Jogging is the most leisure exercise to lose weight.
Jogging once swept the world and was called the king of aerobic exercise. Women really need to do aerobic exercise to keep fit and healthy. It is very effective for qualified women to start whenever they want. They can run less at first, or once every other day. Long-term persistence and a balanced diet will make you have a perfect body in the coming summer.
9. Badminton, the most energy-consuming exercise to lose weight.
Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.
10. The most beautiful exercise to lose weight-dancing
Whenever visiting a star's weight loss method, a large number of stars answer dancing. Women who dance for a long time are well-proportioned and beautiful, so how can you not choose this sport if you love beauty?
The above is everyone's misunderstanding of fitness and weight loss. Only by doing exercise correctly can we lose weight, so everyone should understand these matters and keep exercising. There are many exercises suitable for us to lose weight. You can choose your favorite sport and stick to it. I hope today's introduction can help you.
2. Practice of abdominal breathing
Action 1. Feet shoulder width apart, tongue against the upper jaw, hands in the jaws.
Action 2: Inhale slowly with your nose when inhaling (don't open your mouth, lest the breath run to the lungs), and the intentional breath will naturally reach Xiadantian (the width of the three fingers under the navel, also known as the abdomen). The focus is on the lower abdomen, where the lower abdomen slowly expands due to inhalation.
Action 3, pause for a moment, and then slowly exhale gas from your nose.
Tips for action essentials:
1。 Breathe naturally, don't hold your breath and don't be nervous. After getting used to it, you can even breathe normally.
2。 One breath 1 time, the longer the breathing interval, the better. Those who breathe for a long time can start practicing, 3 minutes every two times, and those who breathe for a short time can practice 1 time, 1 minute. Then it will gradually elongate.
3。 When exhaling, the abdominal muscles contract as much as possible, and the lower abdomen is sunken.
4。 It is recommended to take abdominal breathing in bed for 5- 10 minutes in the morning and evening. The air inlet is 10 and the air outlets are 7 and 8.
5。 The anus is slightly open when inhaling and slightly closed when exhaling.
6。 At first, you can do it lying down, wait until you get used to it, then practice standing, and finally sit down or even walk. This is the best way to step by step and do what you can.
7。 When inhaling and exhaling, the slower the better.