1, skipping to lose weight
Sports tools: skipping rope.
Repeat this exercise three times.
Put the rope on the ground, separate your legs, shoulder width apart, and squat down so that the rope is perpendicular to your legs. Bend over and bend your elbows, and extend your palms outward, parallel to the ground. Move your feet up and down, a few inches off the ground (football training mode), and speed up as much as possible. Keep exercising for 20 seconds. Bend the right end of the rope, do five push-ups, and then stand still. Repeat the action.
Squat lifting exercise
Slimming parts: put your arms, hips, thighs, legs and knees together, stand up straight, and hold one end of the rope with both hands.
Cross the rope, spread your legs forward and squat when you land. Then when skipping rope backwards, take off with one foot and stand upright with your legs together. Jump again before, repeat the squat posture, jump back and still take off with one leg, repeatedly change the standing posture and squat posture (similar to squat movement) and repeat the replacement action for one minute.
Alternate knee lifting exercise
Slimming parts: arms, hips, thighs and legs stand upright, feet are shoulder-width apart, and each hand holds one end of the rope for skipping. When taking off, the left foot keeps the normal jumping posture, and the right knee is lifted and stretched to the height of the front hip. When you take off again, change your legs and lift your left leg. Repeat the exchange action 1 min.
Skipping rope and running
Slimming parts: arms, hips, thighs and legs.
Stand up straight with your feet shoulder-width apart and hold one end of the rope with both hands. When taking off, keep the left leg in a normal jumping posture, and lift the right foot backwards until the tip of the right foot is raised to hip height. When you take off again, change your legs and lift your left toe to hip height. Repeat the alternating movement of legs for 6 times for 1 min. Slimming parts of curling exercise: hips, thighs and legs
Put the rope straight on the ground, stand at the right end of the rope with your legs together, facing the left, jump diagonally to the other end of the rope, jump to the right side of the rope with your legs together again, jump rope in a zigzag route until you reach the other end of the rope, and then turn around and jump back to the starting point. Keep the exercise time of 1 min.
Although skipping rope is a good way to lose weight, it is easy to get hurt if you are not careful, so pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury. 2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wooden floor and mud with moderate hardness as the venue, and never jump rope on the hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should use their feet to rise and fall at the same time, and the jumping height should not be too high.
6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.
2. Fast fat burning exercise
swim
Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.
rope skipping
Skipping rope is an aerobic exercise suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 440 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage and knead the calf, relax the tense calf and prevent the calf from becoming a muscle leg.
Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So massage your arms after playing badminton. Regular practice of badminton can also improve the flexibility of the body.
play squash
The fastest way to lose weight in summer is to play squash. Playing squash consumes a lot of calories, which can make you lose weight quickly in a short time and excrete fat and toxins from your body. Playing squash for 30 minutes every day can consume more than 450 calories. But playing squash requires a venue and a high reaction speed. It's a little difficult for MM to exercise.
play volleyball
Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 kcal.
play table tennis
Playing table tennis doesn't seem to require much calories. If you think so, you are wrong. Playing table tennis can exercise the muscles of the whole body and improve people's reaction ability. Playing table tennis for 30 minutes every day can burn 130 kcal.
blow up a balloon
The method of blowing balloons sounds a bit strange, but not everyone knows the magical slimming effect of blowing balloons. For example, the money of You from the Stars is also lost by blowing gloves, and the principle is basically similar. Blowing 50 balloons at a time is the same as running 10 minutes.
Jogging in water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
Run stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
dance
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body. But different types of dance consume different calories, so it depends on which type of dance you choose.