1, how to arrange the exercise sequence to lose weight is the best.
First, stretching and warming up for 5~ 10 minutes, then anaerobic exercise such as push-ups, weight lifting and abdominal muscle laceration for 30 minutes, and finally aerobic exercise such as jogging for 30 minutes, which is the most fat-consuming exercise sequence. The following are aerobic exercise and anaerobic exercise for everyone to lose weight.
2. Aerobic exercise with good weight loss effect
(1) Slow Travel
As we all know, swimming is a common exercise that consumes the most calories per unit time. Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
(2) Spinning bike
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. So to do spinning, you should choose a well-ventilated gym.
(3) Running
Running is the most popular sport in the past two years, which is not only reflected in the increasing number of marathons, but also in the busy street nights, where groups of fluorescent runners frequently appear. There are many benefits of running, the first is to lose weight, and the second is to enhance cardiopulmonary function and improve sleep quality.
(4) Skipping rope
Skipping rope is an aerobic exercise that is not affected by the weather and has no requirements for the venue. Every jump helps to eliminate hip and thigh fat and promote blood circulation.
3. An anaerobic exercise with good weight loss effect
(1) Squat
Squat is the most effective freehand training to exercise the posterior and anterior sides of hips and thighs. Be careful that your knees don't exceed your toes, your waist should be straight, don't bow your waist as usual, and your hips should sit back. The thigh must be at least parallel to the ground, so as to qualify for squat. This action is done in groups of 30-50 people, and two or three groups a day is enough.
(2) Plate support
Board support is the most popular sport besides running. This is a sport that can be done anytime and anywhere, which is very convenient.
Fully exercising the strength of your core parts has a miraculous effect on the lower abdomen and side waist.
(3) Dumbbell lifting
Sit in a chair with a backrest, grasp the dumbbells with both hands, so that the dumbbells are located on both sides of the head, the upper arms are parallel to the ground, and the palms are facing forward. Tighten the shoulder muscles and lift the dumbbell until the arm is straight above the head. A few seconds, and then back to the starting position.
(4) Dumbbell flexion and extension
Sit in a chair with a backrest, grab a dumbbell with both hands and put it on the top of your head, slowly put the dumbbell behind your neck until the upper arm and forearm form a 45 angle, and then use the strength of triceps brachii to straighten your arm. Then return to the starting position, wait a moment, and repeat.
(5) Bow and arrow squat
Dumbbell side squat, hold a dumbbell in each hand on one side of your body, stand upright with your feet shoulder width apart, then take a big step with your left foot to the left side of your body, squat down in a lunge, wait a moment, return to the starting position, and then lunge with your right foot.
4. Four kinds of slimming vegetables
1 zucchini
Zucchini contains more than 94% water, which is a low-calorie food with more vitamin A. Other vitamins and minerals are similar to bamboo shoots, and the proportion of potassium and magnesium is higher. Its quality is better than that of bamboo shoots, and it also contains more cellulose, hemicellulose, lignin and pectin. These substances can not be hydrolyzed by human digestive enzymes, but can promote intestinal peristalsis and facilitate fecal excretion. Zucchini eaten raw is better than cooked food, and it can also be used as vegetable soup.
2.cabbage
Cabbage is slightly cold and sweet, and has the functions of detoxifying, clearing away heat and dredging the stomach. Anyone who is upset and thirsty, has poor stool and has little urine can often eat cabbage. Cabbage contains more crude fiber, vitamin A, vitamin B and vitamin C, etc. The cellulose in Chinese cabbage can promote intestinal peristalsis, help digestion and prevent dry stool. Eating cabbage heart raw will not destroy the nutrition of cabbage, which is very effective in relieving constipation.
3. Little carrots
Radish is divided into white skin, green skin and red skin, which can be eaten raw or cooked. Its vitamin C content is 10 times that of pear, and it also contains interferon inducer, which has antiviral and anticancer effects. Radish is pungent, sweet and cool, has the effects of resolving food stagnation, resolving phlegm, clearing away heat and toxic materials, and is effective for bronchitis and cough. Lignin and spicy substances contained in radish have anti-cancer effects and are rich in vitamin C. Radish has the functions of relaxing bowels, resisting bacteria, preventing gallstones, lowering cholesterol, preventing hypertension and coronary heart disease. Eat raw radish to relax the bowels, and you can eat about 250 grams each time.
4. Bean sprouts
Mainly refers to soybean sprouts, mung bean sprouts, although derived from soybeans, mung beans, but better nutrition. In addition to more cellulose, plant coagulation acids quickly disappear during the germination of beans. Due to the degradation of phytic acid by enzymes, more minerals such as phosphorus and zinc are released and used by human body. In particular, the content of vitamin C is extremely high, and it is a low-calorie and low-fat food, which can nourish yin, moisten intestines and induce diuresis. Eating bean sprouts often can prevent and treat intestinal cancer and stomatitis and improve brain function.