1, weight loss aerobic exercise in autumn
Cycling recommendation index: ★★★★★
Autumn is very suitable for traveling, because the sunshine is warm and the temperature is cool, especially for you who want to lose weight and relax. If you ride a bike to climb a mountain, the fat burning effect will be faster. Cycling with friends and then having a picnic can not only achieve the effect of slimming down, but also enhance friendship and increase the difficulty of cycling, such as changing routes or climbing hills and slopes.
Badminton recommendation index: ★★★★★
Badminton is a good sport, both indoors and outdoors. Compared with outdoors, indoors may make people feel more comfortable. Don't underestimate the sports effect of badminton. According to the data, a regular badminton match consumes more calories than a football match, as long as you pay attention to the warm-up before exercise.
Recommended index for mountain climbing: ★★★★★
Mountain climbing will be better for the exercise of heart and lung function, and it is also very suitable for weight loss exercise in autumn. The temperature in autumn is not cold, and it will gradually get cold when climbing mountains, which can mobilize more heat energy in your body to help you burn fat and increase calories, thus achieving the goal of losing weight.
Recommended running index: ★★★★★
This is the most common and effective exercise. Not only can you exercise to lose weight, but more importantly, you can stimulate metabolism, strengthen calorie consumption and make you lose weight faster. Run for no less than 40 minutes at a time. Jogging is good.
2. How to jump rope to lose weight
Jumping rope can lose weight. This is a good exercise to lose weight. It can fully exercise the lower limbs, and at the same time, it can also make the arms and shoulders get good practice. This is a simple but coordinated exercise.
Statistics show that a person weighing 60kg can burn about 120 calories in skipping rope 10 minute, which belongs to the range of high energy consumption exercise. Moreover, skipping rope has low requirements for venues and equipment and is easy to adhere to.
However, people with a large weight base are not advised to jump rope, which is likely to cause sports injuries to leg joints. I suggest you cooperate with some low-impact aerobic exercises to master the essentials of skipping rope. It will be better to stick to skipping rope to lose weight.
Skipping rope can not only reduce the fat in arms and buttocks, but also enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can also prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome. In addition, for women in lactation and menopause, skipping also has a positive effect on relaxing emotions, which is beneficial to women's mental health. It can be seen that skipping rope to lose weight can really be said to be a whole body.
Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. It can exercise leg muscles and stovepipe, so skipping rope can stovepipe. But many people worry that skipping rope to lose weight will make the calf thicker. The fact is that most people's calves don't get thicker after skipping rope, but a few people get thicker instead. Because some people's genes are hard to grow muscles no matter how they exercise, a few people grow muscles with a little exercise. Therefore, the choice of weight loss exercise should be based on your own situation. Generally speaking, long-term exercise of calf muscles will reduce calf fat, make muscles tense rather than bigger, reduce leg circumference and have beautiful curves.
The best time to jump rope
Note that skipping rope is not allowed before meals and one hour after meals! Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption!
Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.
Stretching after skipping rope is very important.
The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.
Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal.
Precautions to prevent rope skipping injury
The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.
Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.
Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.
Correct method of skipping rope
First of all, breathe smoothly and rhythmically, keep your upper body balanced, and don't swing from side to side.
Secondly, the human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Finally, don't shake the rope too high, just let it pass.