Exercise method of losing weight in summer
(1) Swimming to lose weight
Swimming is a very popular sport in summer. In the process of swimming, the whole body needs to participate, which can consume a lot of calories. A person weighing 60 kg can consume 600-1 000 kcal when swimming1hour, and the weight loss effect is better.
It is best to swim for about 40-60 minutes at a time, and swimming 4-5 times a week is the best way to lose weight.
(2) Climbing mountains to lose weight
Mountain climbing belongs to aerobic exercise, which can promote the body's metabolism and speed up blood circulation. Moreover, mountain climbing in summer can help the body consume more calories and accelerate fat consumption, thus having a better weight loss effect.
When climbing, it is generally appropriate to keep the heart rate at 120- 140 times/minute, pay attention to hydrating, and insist on climbing for at least 30 minutes each time.
(3) Jogging to lose weight
Jogging is the most commonly used way to lose weight and is also a good aerobic exercise. It can not only consume a lot of calories, but also decompose body fat to provide energy, thus achieving a good slimming effect.
Jogging should last at least 30 minutes at a time and exercise 3-5 times a week. If you persist, you will have a good weight loss effect.
(4) Skipping rope to lose weight
In the process of skipping rope, not only the leg movements are needed, but also the muscles of other parts of the body work hard at the same time, which can accelerate the consumption of body heat and promote the burning of fat, thus effectively losing weight.
Skipping rope belongs to aerobic exercise. Although aerobic exercise lasting for more than 20 minutes can effectively burn fat, it is better to skip rope for at least 10 minutes each time because the intensity of skipping rope is relatively high.
(5) Yoga to lose weight
Yoga can help improve body metabolism, stimulate muscles in all parts of the body, and help burn calories and fat through breathing and different movements.
Yoga usually lasts for 30 minutes at a time, and the exercise time can be adjusted according to your actual situation.
(6) Turn hula hoop to lose weight
Hula hoop is rotated by the strength of waist and abdomen. In the process of rotation, you can burn fat and reduce excess fat on your body.
If you want to lose weight by hula hoop, you need to turn for 30-40 minutes and exercise 4-6 days a week.
(7) Climbing stairs to lose weight
Stair climbing belongs to aerobic exercise, which can accelerate the metabolism of the body, promote blood circulation, effectively accelerate fat burning and calorie consumption, and thus achieve the purpose of losing weight.
It is suggested that you can climb the stairs for 30-60 minutes every day, or use stairs instead of taking the elevator every day, and pay attention to relaxing your legs after climbing the stairs.
2, summer exercise to lose weight matters needing attention
(1) Pay attention to warm up.
No matter what exercise you do, you should do a good job of warm-up before you start, which can help the muscles and joints of all parts of the body to move, enhance the effect of losing weight and reduce the occurrence of sports injuries.
(2) replenish water in time
In summer, the weather is hot, the amount of sweating is relatively large, and there is more water loss in the body during exercise. Therefore, attention should be paid to replenishing water in time during exercise, and it is best to drink light salt water.
(3) Don't exercise for too long.
Girls should not blindly increase exercise time in order to increase the effect of losing weight, especially in the summer sun. Exercise for too long is easy to get sunstroke and discomfort.
(4) Pay attention to relaxation after exercise
After exercise, pay attention to relax your body. Stretching or massage can help relax your muscles, which can also enhance the effect of losing weight.