Gym exercise has become the first choice for people living in cities. Some people want to lose weight, some want to gain muscle, some want to exercise and so on. Here's how to lose fat quickly in the gym. I hope you like it.

& gt& gt& gt More sports knowledge, welcome to poke? What are the benefits of women's sports? What are the benefits of football? How to train upper limb strength? The danger of excessive road movement? Adults teach themselves how to lose weight quickly by swimming in the gym. Method 1: Strength exercise+aerobic exercise to lose weight. The strength exercise mentioned here is to use various fixed fitness equipment and free strength equipment to do strength exercises in the gym, that is, to practice muscles. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, thereby increasing the body's heat consumption and reducing the accumulation of fat.

Aerobic exercise is the use of mountaineering machines, treadmills, stair machines, elliptical machines, bicycles, rowing machines and so on. At least 20 minutes at a time. This exercise method of strength training before aerobic exercise can make weight loss persistent and not easy to rebound.

The second way to lose weight quickly in the gym: pure aerobic exercise to lose weight is to exercise for at least half an hour at a time in a gym with only treadmills, elliptical machines, elliptical machines, mountaineering machines, bicycles, stair machines, rowing machines, etc. This method of using aerobic exercise to lose weight is very obvious in the early stage of weight loss, but not so obvious in the later stage. The reason is that only using aerobic exercise to lose weight, not only fat, but also human muscles, leads to less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this pure aerobic exercise to lose weight is also easy to rebound.

The third method of fast fat reduction in the gym: cyclic training to lose weight Cyclic training to lose weight is to practice alternately with aerobic fitness equipment and strength fitness equipment in the gym. For example, after running on the treadmill for 3-5 minutes, the exerciser will do 1 minute sitting posture chest pushing exercise (below average weight), then return to the treadmill for 3-5 minutes, and then do 1 minute sit-ups? Follow these steps and do 8 to 10 cycles continuously, which is the end of a weight-loss training. This method of weight loss by cyclic training is very effective, and it is not easy to rebound.

The above three methods are basically the main methods used by people who go to the gym to lose weight now. No matter how people who go to the gym lose weight, as long as it suits them, it is a good way. The reason is that going to the gym to lose weight is not only to lose weight, but also on the basis of health.

Go to the gym to lose weight. On the basis of insisting on exercise, we need to control our daily diet. In particular, the amount of food eaten at dinner every day should be strictly controlled. It is generally recommended that during the period of losing weight, the amount of food for dinner should be halved or even not eaten. Choose vegetables and fruits as much as possible, and reduce fried and starchy foods, such as rice, fried chicken, bread and potatoes.

Fast fat-reducing and slimming methods 1, arm and shoulder exercises

The simplest shoulder movement is the shoulder strap. As long as there is a little space, you can take the opportunity to do it several times. This slightly more difficult movement requires the body to be straight, the arms to be straight behind the body, the palms to be open, the hands to be closed, and the wrists to be rotated, so that the fingertips are upward, the arms are attached to the back, and the palms are slowly extended upward, and stop after reaching the limit 15 seconds.

2, neck exercise

Insufficient neck movement will lead to high cervical pressure and slow blood circulation. It is best for the human body to relax the neck effectively when standing, and then slowly rotate the neck clockwise and counterclockwise, paying attention to the stability of the body and the uniformity of stress, and rotating it five times in each direction.

3. Drink more hot water if you want to be sexy and curvy.

The body has enough water, which can speed up the blood circulation of the body and improve the metabolic capacity of the heart, which means that the speed of burning fat will be accelerated.

4. Pay attention to your walking posture to help you slim your waist and lift your hips.

Insist on practicing walking to achieve the purpose of self-cultivation, remember! Walking is not using the strength of two legs, but focusing on the calf before practicing? Full of feet? Walking in a straight line will make you calm and not frivolous, and it will also help you slim your waist and lift your hips.

5. thai massage helps you.

Thai massage has a unique skill. Its function is to enhance the flexibility of the body. The masseur gives you passive body movements and uses unique methods, such as pushing, pulling, pedaling, shaking and stepping. It acts on muscle fascia and joints by pressing feet, waist and spine. Massage is like high-intensity exercise. After the massage, you will not only make the masseur tired, but also sweat, feel fat burning and keep your abdomen warm and unobstructed. Through massage, the joints are flexible, the muscles are stretched, and the flexibility of the body is increased.

6, waist exercise

Since ancient times? Waist? It's not just about its slender meaning, but about dancing with the wind and being graceful. It's a pity that I stay in the sitting position at work for too long every day, and there is a pile of fat on my waist, which is not feminine. Sit on the floor, straighten your right leg, curl up your left leg, put your heel on the root of your thigh, keep your body forward, put your right hand on your right leg, and bend your left hand to the right side of your body to ensure that it is on the same side as your body, so that your waist feels fully stretched. Hold it for 10 second, then reset and do it in another direction.

7. Leg exercise

The walking function of legs is weakening day by day, and of course the flexibility is getting worse and worse. People who like sports can ensure that the leg muscles are beautiful and strong and will not change easily? Elephant leg? The first is the relaxation of quadriceps femoris on the front side of the leg. The left hand stands upright on a support point, and the right hand pulls the right ankle backwards, so that the right thigh is vertical to the ground, the heel is close to the hip, and the left leg is straight. Hold this position for more than 25 seconds, and then switch legs.

8. Achilles tendon exercise

Not exercising at ordinary times will lead to achilles tendon weakness and lack of toughness, which will easily lead to achilles tendon injury. You can easily exercise your achilles tendon by holding a chair with your hands.

Hands are shoulder-width apart, supported on your balance support point (wall or handrail), your body center of gravity moves forward, your feet are close together, and your inner thigh muscles are tightened, and your body shape is straight diagonal. Then, while keeping your body in a straight line, gently lift your heel to reach your limit, and then slowly fall back and rebound until the heel is completely pressed to the ground, and keep it for a few seconds. Do this 10- 15 times.

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