Losing weight is probably a headache all over the world. Among all sports, aerobic exercise is considered to be the best and most effective way to lose weight healthily. Aerobic exercise includes running, cycling, swimming, mountain climbing, skipping rope and so on. I believe that most of these sports were carried out by my friends. They were either bored or stuck to it, and gave up without achieving the expected results. Here, I will teach you that setting short-term goals at different stages of weight loss will make your friends more motivated and have a sense of accomplishment when they reach their goals. The body fat rate of men and women varies with different constitutions. Is the body fat rate of normal adult males 15%? 18%, adult female 20%-25%. The higher the body fat rate, the fatter the body fat rate.

Not only in appearance, but also physically, it is also harmful to individuals. So the purpose of fitness is to lose weight together with fitness. So how can we keep fit scientifically? Several key points to lose weight, one is to design an exercise program, because no one knows his physical condition better than himself. Second, find the right time to exercise. Zhuge Liang also seized the opportunity to borrow the east wind, and so did the exercise. The third is to cooperate with the diet, and then teach you a few actions to lose weight together.

1, bend over and crawl

This action can mainly awaken the muscles of the whole body and exercise to most muscle groups in the arms and legs.

The operation is as follows:

A. Stand with your feet shoulder width apart.

B, open your hands and palms above your head, look up and look straight at the overlap.

C. Bend down, put your palms on the ground, crawl forward slowly until your body is straight, and then climb back to your original position.

D, every 20 movements are a group, and 3 groups are repeated.

2. Alternate kicking.

This action is similar to running posture, mainly to the thighs and calves to count the muscles of the waist.

The operation is as follows:

A, feet are wider than shoulders, the body is slightly arched, and the legs are bent to prepare.

B, hands move left and right, back and forth alternately, legs stride left and right alternately, and kick back at the same time.

C, every 30 movements are a group, and 3 groups are repeated.

3, alternate step squat

This action mainly acts on the front thigh, back thigh and hip muscles. This action can speed up blood circulation, help burn fat and tighten muscle lines.

The operation is as follows:

A, the left leg bend your knees, the calf is perpendicular to the thigh, the right leg is in the same posture, and the left and right hands are placed alternately.

B, based on this posture, the left and right legs alternately jump back and forth.

C, every 30 movements are a group, and 5 groups are repeated.