First, simple weight loss exercise
1, massage
Apply massage cream to the part you want to lose weight. Gently press with your hands and massage around your joints. Press it for 20 minutes every day, and it will take effect slowly, and you can lose 0.5 kg a week.
Foundation: Good blood circulation is very important. Warm your feet and massage from the soles of your feet.
Step 2 sit-ups
Just do it slowly, ten times in the morning and ten times in the evening, and you can reduce your waistline by 3CM this spring!
Basis: Sit-ups exercise muscles, muscles burn fat, and the lower abdomen becomes firm.
3, interactive squat jump
Do it 30 times a day, 1 month later, you can feel that the fat has decreased, turned into muscle and your body is getting stronger and stronger.
Basis: After becoming a muscle, it will become fat for a while, and then the muscle will burn fat. It's important to continue!
4. Waist twisting method
About once, do it 30 times a day, and lose about 2 pounds a month.
Basis: The action of twisting the waist can move the sleeping waist muscles and burn fat effectively.
5. Aerobic exercise
Mild aerobic exercise can burn more fat than panting strenuous exercise.
Basis: the energy of active muscles is formed by the burning of fat in blood with oxygen, and fat can't be burned without oxygen in blood. So do 20 minutes of light exercise to fill the blood with oxygen.
6. Skipping rope
Every day 15 minutes is enough, and you will feel fat burning after five days! Steady weight loss in one month 1 kg.
Basis: "Very effective!" There are many sayings that skipping rope (aerobic exercise) is very useful for burning fat.
Step 7 stretch
When stretching, blood circulation becomes better, and fat will not accumulate. It also has a good effect on slight hunchback.
Basis: hunchback is due to insufficient muscles in the back and abdomen. After paying attention to posture, muscles will naturally grow out.
8. Walk briskly
It takes at least 30 minutes to walk for an hour every day, and you can even lose 5 kilograms in a spring.
Basis: Walk for 20 minutes every day, and burn fat sustainably 10 hour. Although simple, it is the representative of aerobic exercise.
9. Press the inside of the knee
The best effect is to take a bath when your fingers are pressed under the inner side of your knees.
Basis: This is the place where lymph is easy to accumulate, and it is very important to press to strengthen the flow.
10, swimming+dinner without staple food.
Go swimming three days a week, and then insist on not eating staple food for dinner every day. The effect is obvious.
Second, matters needing attention in weight loss exercise
1, try to breathe through your nose because there is a lot of hair in your nose, which can filter the air and protect your trachea and lungs from dust and germs.
2, pay attention to cold and warm. When exercising in the morning, you should not wear too little clothes. Dry your sweat in time after exercise. Try to choose a sheltered environment in case of sandstorm weather, and try to choose an environment with large air flow in foggy days.
3, drink plenty of water, the climate is relatively dry in spring, and you have to sweat a lot during exercise. At this time, you should pay attention to replenish water in time during exercise.
4, do enough preparation exercise should be gradual, different from person to person, do enough preparation activities before exercise to prevent trauma.
5, weight loss should be long-term, and fitness is expensive. Many people lose weight in life in a "three-minute fever", so the weight loss effect is not obvious. Therefore, it is very important to choose a reasonable fitness plan so that you can stick to it for a long time. Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor weight-loss exercises.