1, jump rope

Skipping rope consumes about 600~900 kilocalories an hour, but it needs to be guaranteed to jump 120 times a minute. Sticking to skipping rope can improve coordination function, strengthen lower limb strength, especially calf, ankle joint and core muscle group, and also improve posture and cardiopulmonary function; Sticking to skipping rope can also enhance bone density, delay bone loss and prevent osteoporosis. However, we must master the correct way of skipping rope. Jump slowly at first, and then gradually increase the speed and time when your body gets used to it. Generally, mastering the skills of wrist force can improve the speed, prolong the duration and help burn excess heat in the body.

Step 2 sprint

Sprint burns 639~946 kilocalories an hour. No matter on the treadmill, the runway or the sidewalk, you can run forward at the fastest speed, which can better consume calories. Alternating sprinting and jogging can improve cardiovascular tolerance and help burn fat. Might as well sprint for 20 seconds, burning heat faster; In the case of good physical strength, you can also try to sprint and run the stairs, but you can't trip over the stairs, so that you can better defying gravity and get twice the result with half the effort.

4.spinning bike

Cycling for an hour burns about 568~84 1 kcal, which can improve knee strength. If you always have knee pain or knee injury when running, you may wish to choose spinning bike. Doing high-intensity interval training while rotating, alternating 30-second fast and 30-second medium-speed cycles, the weight loss effect will be better, but you must adjust your posture, hold your head high and abdomen in the cycle, and keep your back straight.

Step 5 run

Running for an hour burns about 566~839 kilocalories, which can exercise the leg muscles. As far as possible, take interval training running method, that is, jogging and walking alternately.

skill

The above exercise methods are the best for losing weight, and you can choose according to your own situation. But exercise must follow the principle of step by step, and you can't do strenuous exercise suddenly. There should be 5~ 10 minutes of warm-up activities before each exercise to prevent injuries during exercise. Relax after exercise. It is worth noting that in the process of exercise, as long as there is any discomfort, stop immediately.