1, different exercise to lose weight
1, running
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Many people know that running is by far the best aerobic exercise to lose weight. In the process of running, it can increase blood circulation, promote metabolism, improve human heart function, provide oxygen supply for blood and cells in the brain, make the brain work more normally, and at the same time, it can effectively stimulate human energy consumption and help shape a perfect posture. However, in the process of exercise, the exercise time should not be less than half an hour, and the optimal time is 1 hour, while the running speed is mainly moderate or jogging, which is more conducive to burning fat.
Step 2 climb the mountain
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Effect index: ★★★★★★★
Weight loss effect: Mountain climbing also belongs to aerobic exercise, which can increase protein in blood and enhance human immunity. At the same time, mountain climbing also helps harmful substances in the body, such as carcinogens and toxins, to be excreted in time, and can promote human metabolism, so that fat can be consumed quickly, which has a good weight loss effect. The best time to climb a mountain to lose weight is after 3 pm, which can effectively burn body fat.
3. Badminton pace
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Compared with outdoor sports, use badminton.
Losing weight can play a better role in exercising the whole body. In the process of playing badminton, you can fully move the knee joint, hand joint and hip joint, make the muscles and joints of the whole body move, promote fat decomposition and reduce fat synthesis, and increase energy consumption quickly and effectively. It is the best exercise to lose weight. In terms of exercise time, in order to achieve remarkable results, we must persist in moderate and low-intensity exercise for more than 30 minutes every day to shape a slim figure.
Step 4 ride a bike
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Cycling is the most popular outdoor sport nowadays.
To lose weight, you will feel particularly comfortable outdoors. In the process of riding, you can use different intensity and rhythm, or practice riding on different terrain. In the whole process, when you ride over obstacles and combine speed perfectly, your fat will burn quickly at the same time, which is simply a way to enjoy slimming.
2, breathing slimming method
Standing breath
1. Stand, gently press your hands on both sides of the navel, breathe in the usual way, feel whether the abdomen is moving, and then deliberately use your mouth and abdomen to feel the breath.
2. Inhale deeply until the abdomen bulges, and then exhale slowly. Pay attention to control the time of exhalation and exhalation. Inhale for about 4 seconds and exhale for 8 seconds.
3. Repeat several times. If you don't feel much difference, you can try to open your feet slightly wider than your shoulders, stand with your hands akimbo, exhale while leaning forward, bow slightly, and then straighten your back and feel the linkage effect of abdominal breathing on the muscles of your waist, abdomen and back.
Supine breathing
1. Lie on your back, put your hands under your chest, take a deep breath through your nose and feel the movement of transverse abdominis.
When you feel the tension inside your abdomen, you can exhale through your mouth.
3. After you get used to it, try to hold your breath, don't spit it out too quickly, and then exhale it in small bites to practice. In practice, it is better to do abdominal breathing while twisting abdominal muscles.
Sitting abdominal breathing
1. Keep the meditation posture, relax the whole body, and after breathing naturally for a period of time, put your right hand on your navel and your left hand on your chest.
2. When inhaling, expand the abdomen outward to the maximum extent and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together.