1 7 the most effective slimming exercise
1. Jump rope
Skipping rope is also good for burning fat. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.
2. Outdoor yoga
Outdoor yoga can help people improve their ability of concentration, relieve tension, relieve depression, eliminate psychological barriers, restore inner peace and tranquility, and make people's mentality healthy and good. In addition, outdoor yoga can make the body vomit the old and absorb the new, strengthen the body, relax muscles and tendons, and keep an elegant and compact figure and a light and agile posture unconsciously.
swim
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Tests by sports physiologists show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
run
Fast running can help you get rid of excess weight, relieve stress and burn a lot of fat. Stick to it for 30 minutes every day, and after two weeks, the sense of weight disappears. But be careful not to eat immediately after running, let alone drink carbonated drinks, otherwise all previous efforts will be in vain.
play basketball
Playing basketball can not only lose weight, but also turn the whole body fat into beautiful muscles, achieving good shaping effect, and it is of great benefit to the development of bones and the height of teenagers. Because playing basketball is a whole-body exercise, it can achieve good exercise effect on all parts of the body, which not only reduces the overall weight, but also makes the body more symmetrical.
6. aerobic dance
Dancing can exercise the whole body and shape the perfect figure. The fitness dance must last at least 12 minutes. In the first few minutes of exercise, the oxygen intake of the human body is much higher than that in a quiet state. At this time, the cardiac output, heart rate and lung ventilation are basically the same, and the oxygen intake can basically meet the oxygen demand of tissues and cells. Aerobic exercise of human body is metabolized by fat, so it consumes body fat.
7. Step on the bike
Cycling is a very strenuous exercise for the legs. Outdoor cycling can relax people's mood, lose leg fat and shape the perfect leg shape.
2. What do you eat at night to lose weight?
cucumber
Recommend cucumber. Eating fruit with sugar will make you fat, or putting fruit acid will hurt your stomach, and it is more expensive. If you eat fruit, you should eat more when you are hungry. Personally, I don't feel very good. Cucumber is fine. You can eat as much as you want. Good weight loss effect, cheap, not hurting the stomach, delicious. That cucumber is eaten for dinner at night, and there are surprises every day. According to modern pharmacological analysis, cucumber contains 98% water, vitamin carotene and a small amount of essential nutrients such as sugar, protein, calcium, phosphorus and iron. Cucumber contains a kind of "propanol diacid", which can inhibit the conversion of sugar into fat. So everyone thinks that eating more cucumbers can reduce weight.
If you use cucumber juice to clean skin care, or use cucumber mud to stretch wrinkles, it is effective. If the skin is dark and rough due to the sun, it is also effective to rub the affected area with cucumber slices two or three times a day, because the cucumber oil contained in cucumber has a good effect on absorbing ultraviolet rays. Cucumber also contains a cucurbitacin, which has anti-tumor effect. In addition, eating more cucumbers can not only accelerate the excretion of intestinal spoilage substances, but also reduce cholesterol in the blood, so it is beneficial to patients with obesity, high cholesterol and arteriosclerosis. Although cucumber can be eaten as vegetables and fruits, it contains less vitamins and nutrients and is not suitable for eating alone. It is best to eat with other vegetables and fruits to absorb the nutrients needed by the body. 3.
2. Soy milk
According to research, soybean protein rich in soybean milk can not only provide sufficient nutrition for human body, but also promote the excretion of excess cholesterol, reduce cholesterol in blood and promote fat burning. Soybean saponin can resist oxidation and prevent arteriosclerosis; Soybean lecithin can inhibit the accumulation of fat and improve insomnia. Therefore, people who regularly consume high fat, high calorie and high protein, whether they want to lose weight or not, can help regulate the endocrine and fat metabolism system by drinking soybean milk for health reasons, so as to decompose excess fat, clean the intestinal wall in the body and reduce cholesterol in the blood. In addition, some adult women are thin and have less breast fat accumulation, so their breasts are not full enough. This is the case with supermodels such as Lin Chi-ling, who have to go on a diet for a long time to keep fit. If you want to eat more beans, you can supplement plant hormones to help breast fat accumulation.
3. Little carrots
Modern research shows that radish contains glucose, sucrose, fructose, double-stranded ribonucleic acid, vitamins and trace elements, which can regularly increase intestinal tension and peristalsis, shorten the residence time of food in the intestine, facilitate food metabolism and waste discharge (radish is the best detoxification effect among all foods), and achieve the effect of dieting without dieting.
Radish contains less calories and more cellulose, and it is easy to feel full after eating, which helps to lose weight. Radish can also prevent diseases such as gallstones. In particular, double-stranded RNA can induce human body to produce interferon and increase immunity, which is of great significance for preventing cancer and other diseases. It can be seen that eating radish is really multifaceted! As for how to eat it, it is best to eat it raw, which can be cold, dipped in sauce, processed into kimchi or eaten as fruit. If you can insist on eating 50-100g raw radish every meal, you will get unexpected benefits. Carrots, white radishes and green radishes can all be eaten. By the way, although carrots and radishes belong to different families and genera in botany, they have similar effects, both of which contain carotene and some hypoglycemic ingredients, so it is good to insist on eating them. The ancients said, "Good medicine tastes bitter and is good for the disease." If you want to lose weight, please eat radish.
Matters needing attention
Cucumber, soybean milk and radish are the three foods with the best weight loss effect in the experiment of weight loss friends. In short, we should grasp it well, eat low-fat food at night, preferably vegetable oil for cooking, or drink light vegetable soup to lose weight. Lose weight If you eat the above three foods at night, you can get a good figure. If you want to lose weight, don't miss these foods.