The biggest exercise to lose weight, slimming into an S-shaped figure, is believed to be what all girls want to have. There are many ways to lose weight now, and it is relatively safest to choose exercise to lose weight. Here I will share with you the biggest exercise that can help you lose weight.
The biggest exercise to lose weight 1 swimming
Swimming is an effective way to lose weight. Swimming can make the body exert its strength and burn body fat. Fitness and weight loss is a very good exercise. Basically, you can burn a lot of fat quickly every time you swim 15 minutes. If you insist on swimming three times a day, the effect will be obvious.
dance
Dancing can lose weight, but if the effect is the best, it should be ballet, because ballet requires the efforts of all parts of the body to dance. If you insist on choosing for about 20 minutes every day, you can lose weight, but this kind of exercise needs persistence.
stretching
Stretching exercise is a relatively simple exercise to lose weight. This exercise is basically a warm-up exercise that you will do first when you exercise. Stretching can be done once a day for 7 seconds, and the time follows your physical strength. Don't give up halfway, do it every day, or it will be counterproductive.
rope skipping
Jumping rope is a sport that can be played anywhere, and only one rope is needed. We can jump rope for half an hour every day, which can make our arms and legs exert strength and burn body fat quickly. Reducing fat and weight is an efficient exercise.
Bicycle; Bicycle exercise
There are more and more people riding bicycles now. Many people will organize cycling together. Riding a bike is good for your health, so many people like riding a bike. You can exercise every part of your body to burn fat when you ride. You can chat with friends and enjoy the scenery when you exercise. This is the real way to lose weight by outdoor exercise.
What are the biggest exercises that can reduce weight? 2 What are the skills to lose weight?
1, the movement has relaxation.
When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.
2. Push hard with one leg when riding a bike.
When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Divide the movement time
Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.
Step 4 walk with load
Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.
The best time to exercise to lose weight.
Exercise should also pay attention to the time schedule. For friends who want to lose weight, timely exercise can increase the effect of losing weight.
An hour in the morning is worth two in the evening.
"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
Before and after meals is a good opportunity.
Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Matters needing attention in exercise to lose weight
1. Exercise in the morning is the best time to lose weight.
It is best to come out for exercise after eight o'clock. At this time, the sun's light is strong enough to sterilize, and the dense fog has dispersed. This time is most beneficial to human health.
2. Make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.
Aerobic exercise can effectively burn fat.
Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!