Exercise method of burning fat to lose weight quickly 1, start exercise in the first 2 weeks-weight

At the beginning of exercise, muscles gradually increase, but the speed of burning fat is not so fast, and the weight may not drop, but it will increase. If you use a body fat meter, you may see that your weight has increased or leveled off, but your body fat has decreased. As long as you don't worry about eating and drinking because you did exercise, you will see the results of losing weight in 2-3 weeks.

2. Aerobic exercise can effectively burn fat.

As long as it is all over the body, you can continue to exercise, such as walking. Jogging. Ride a bike. Swimming. Aerobic dance. Skipping rope and so on. As long as it lasts for more than 20 minutes, it is good aerobic exercise, so the weight loss must be based on aerobic exercise, and the effect will be good.

3. Muscle strength exercise can increase the body shaping effect.

Simply put, muscle strength exercise is a method to increase muscle weight-bearing capacity, also known as anaerobic exercise or weight-bearing training, such as dumbbells, sit-ups, push-ups, yoga, etc. If you don't want your metabolism to keep declining, you must do muscle strength exercise. In addition, if your weight loss exercise is mainly muscle strength exercise, the effect will not be too good, because muscle strength exercise can not continuously increase the oxygen intake of the body, so it is more difficult to burn fat.

4, exercise 5-6 days a week' thin' faster.

Aerobic exercise can burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. Therefore, if you want to lose weight, you can't give up these two kinds of exercise, but at first it is suggested to give priority to aerobic exercise, supplemented by muscle strength. If you want to lose weight, you must strictly implement it. Exercise 3-5 days a week, and alternate aerobic and muscular exercises for 30-60 minutes. If it is really impossible to spend 30-60 minutes a day, it is ok to accumulate in stages.

Morning is the best time to exercise to lose weight.

If you exercise after waking up, your metabolism will increase, rising all day and consuming more calories.

6. Make your heart beat faster, but don't push yourself too hard.

The effect of losing weight has a great relationship with the length of exercise, so don't choose the kind of exercise that will be very tired after finishing.

7. Exercise time should be moderate.

Exercise for 30-60 minutes is the best choice for beginners, so 50% of energy comes from fat consumption. Senior athletes may wish to exercise for 60-90 minutes, and the energy supplied by fat will reach 70-85%. But if you exercise for more than 90 minutes for a long time, you may be tired and hurt your blood because of excessive fat consumption.

8. Keep exercising three times a week after losing weight successfully.

After reaching the goal of losing weight, don't forget to exercise in a hurry, you can spend 5? Change six exercises to three.

Recommended practice

Walking: Although the calories consumed are not high, it is easy to continue because it is mild and simple and does not require special venue equipment.

Cycling: It is a mild aerobic exercise, which can effectively burn fat and exercise to the major muscle groups of the whole body. Whether it is fixed or mobile, you can choose your own heat consumption.

Aerobic dance: People who want to lose weight suggest choosing a low-impact one, because aerobic dance with high impact can easily damage the lumbar spine, knees and ankles.

Climbing mountains, walking and playing ball games: This kind of sports is very heavy and difficult to do every day, but it is not enough to do 1 time a week, and it is easy to cause injuries. It is better to cooperate with other types of sports.

Swimming: It can consume a lot of calories, but it will also increase the speed of gastric emptying, so don't eat and drink after swimming.

Waist and abdomen stretching

Simple toe movements, feeling that the muscles of the whole body are elongated, can warm the body and help the lines to be slender.

Step 1 Hold both ends of the towel with both hands, about shoulder width, and get ready.

Step2 Take a deep breath, hold both ends of the towel to the ceiling with both hands, leave your heels off the ground, and tighten your abdomen to help maintain your balance. I feel that the muscles of the whole body, especially the muscles between the waist and abdomen, are stretching. Stay 10 second and then land on the heel 1 time, * * * do it 6 times.

Dorsal muscle extension

At the same time, aiming at the lymph position under the armpit and crotch, it is helpful to stimulate the circulation and stretch the back muscles, which is helpful to correct the bad posture of the computer family and the low-headed family.

Step 1 Hold both ends of the towel with both hands, about shoulder width, and stand well.

Step2 Inhale deeply and stretch your hands upward. First, extend your right foot to the upper right, with your knees slightly bent, and feel the extension of the inner thigh root.

Step3 Exhale, stretch your hands backwards as far as possible, and stretch your right foot slightly backwards. After staying for 10 seconds, return to the action of 1, and then change your feet left and right alternately for 6 times.

Side leg lift

When standing on one foot, you need to use core strength to help keep balance. When you lift your leg from the side, you can stimulate inguinal lymph and stretch the back of your knee.

Step 1 Stand with your right foot and your right hand droop naturally. Hold a towel around your left foot with your left hand, take a deep breath and lift your left foot.

Step2 Exhale, straighten your left foot to the left and parallel to the ground, bend your left elbow and hold a towel to assist, step on the ground with your right foot and reach your right hand to the top of your head. After 6 seconds, change your feet, and do the left and right feet five times.

Advanced edition

If the core muscles are stable enough, you can straighten your left elbow and try to get your palm close to or even touch your toes. Pay attention to keep your knees and elbows straight and your spine in a straight line.

Jump backwards

Tightening the whole back line from the arm to the leg with abdominal strength can almost exercise the whole body.

Lie prone, hold both ends of the towel with both hands, slightly wider than the shoulders, and separate your feet. When inhaling deeply, lift your hands and feet off the ground with abdominal strength to drive your chest and thigh roots off the ground. After staying for 6 seconds, lie down 1 time, and repeat1time.

Back hook leg lift

Lift your hips, tighten your thighs and abdomen, and stretch your arm muscles.

Step 1 prone position, with both hands holding towels, hook your ankles backwards, touch your forehead and take a deep breath to prepare.

Step2 Take a deep breath, tuck in your abdomen, stretch your feet back and forth, and lift your upper body. Take a deep breath for 6 seconds, then return to Step 1 to 1, and repeat 10 times.

Squat lateral bend

Can exercise thigh and hip muscle lines, stimulate inguinal and axillary lymph positions, and help tighten the side waist curve.

Take a deep breath. The distance between your feet is two shoulders wide. Squat your toes outward until your thighs are parallel to the ground, and your knees should not exceed your toes. Hold the towel with your hands shoulder-width apart and reach to the ceiling for 6 seconds.

Step2 Stand up with your knees straight, bend your upper body to the left, hold a towel in your hands and reach out to your head. Your chest is still forward. Feel the muscles on your side stretch, take a deep breath for 6 seconds, and then bend to the right. Repeat step 1 ~ 2 10 times.