Burning fat is an effective method. Losing weight is a task that many men and women are trying to lose weight. Some girls are even the task of her life. Of course, if you want to lose weight effectively, you must do some efficient fat burning exercises. Then, share the effective fat burning methods below.
Effective fat burning method 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.
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 unconsciously maintain an elegant and compact figure and a light and agile posture.
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 quickly
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.
Aerobic fitness 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.
Step on a 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.
Effective ways to burn fat II. Strength exercise
Strength training is the most important way to burn fat quickly. According to experts in sports physiology, 1 pound of muscle burns fat during exercise, releasing 9 times as much heat as burning the same amount of fat. Strength training can effectively improve the metabolic rate of the human body at rest, and it can burn more fat even when sitting still. Moreover, when you finish strength exercises, your body will usher in a peak of metabolism: the internal circulation runs at a high speed and lasts for two hours.
If you don't have time to do strength exercises, do squats, leg lifts, frog jumps, push-ups, pull-ups or step on a mountain climbing machine. These exercises don't need much time. Every time you practice doing 10 group, you will definitely feel that the time invested is worthwhile.
Second, yoga diet.
Practicing yoga can help you burn off excess fat well. Research shows that practicing yoga 10 minutes before going to bed or 10 minutes in the morning can achieve good fat burning effect.
The specific way is to sit on the bed, then bend your feet and face each other. Grasp the footsteps with both hands, then straighten your spine and approach the perineum with your heel. Look up and inhale, bend forward, keep your forehead as close to the bed as possible, and slowly return to the original action after one minute.
Third, squat horse stance just look
This action can exercise the muscles of shoulders, buttocks and thighs, and effectively reduce the fat in these parts.
1. Stand naturally, then spread your feet shoulder width apart, lift your hands parallel to your shoulders, palm down, keep your back straight, and don't bow.
2. After breathing smoothly, lift your heels, support your whole body with your toes, and then keep your body parallel.
3. Take a few deep breaths until the breathing is gentle, the chest, abdomen and eyes are parallel to the whole, and the whole upper body remains straight, then the feet are bent and the body slowly sinks until the thighs are parallel to the ground. Keep squatting for 30 seconds, and then return to the original state.
Fat burning is effective Method 3 1, warm up quickly.
Before exercise, the warm-up process can not be ignored, and it must be done quickly and well. Researchers at the University of New Jersey found that after a short warm-up, cyclists were in a state of high tension in the first half of the race. After a rest of 65,438+00 minutes in the second half, their bodies became slower to enter the competitive state, and the calories consumed in the first half were 65,438+00% more than in the second half.
A quick warm-up before exercise can mobilize the enthusiasm of the body to the greatest extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. At the same time, researchers at the University of New Jersey believe that the above phenomenon also appears in aerobic exercise such as walking, jogging and swimming.
Step 2 ride a bike
Before the heavyweight exercise, you can ride your bike ten minutes in advance. This can effectively move the osmotic agent muscles, achilles tendons and joints. Avoid hurting your body in later heavyweight sports. Before you do the heavyweight exercise, cycling can make you burn more fat in later exercise.
3. Hip hop dance
Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.
So, how much more calories are consumed? The researchers found that middle-aged women with a weight of 130 kg, for example, consumed 7 calories in hip-hop footwork practice of 1 hour. 1 calories, while walking at a speed of 4 miles per hour 1 hour consumes 4 calories. 8 kilocalories.
Step 4 exercise in the morning
Many people think that if you exercise too much in the morning, you will be sleepy in the afternoon because of physical problems. Related research and discovery in sports. Exercise in the morning is the moment when the body's metabolism level is the highest. Because exercise in the morning can help the body burn more fat.
Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said: "With the passage of time, it is a normal physiological cycle for the human body to feel tired, which is why people often don't want to engage in any exercise after a day's work. At this time, the body needs to stretch and relax. Studies have found that morning exercise is precisely to adjust the physiological cycle of the human body and make the pace of fatigue slower.
Step 5 replenish energy before exercise
Do not exercise on an empty stomach. You can eat a banana before exercise. Kelly. Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. "
Energy bar is a very popular energy food abroad at present, especially suitable for sports fans engaged in large-scale training and long-term exercise. Generally speaking, these foods are high in carbohydrates and other nutrients necessary for exercise. Proper supplementation before, during and after training can not only make the stomach feel hungry, but also quickly replenish the energy lost during exercise to meet the needs of the body during exercise.
At the same time, it can maintain the blood sugar level during exercise, so as to quickly enhance the endurance and work ability of the body, effectively relieve fatigue and improve nerve conduction during exercise. Domestic energy bar brands include Baode Neng and Kangbit.
Step 6 walk fast in the water
Mary, an American sports psychologist. Saunders gave this sport an interesting name, called "Mud Surfing". This method sounds easy to do, but after trying it, you will find that it is much more difficult to complete this exercise than the usual fitness method, because the resistance of human body in water is 12- 15 times that in air.
So when doing this exercise, try to walk fast in the water, so that your body can consume more calories. Take a woman who weighs about 125 kg as an example. When doing this exercise, her body can consume 17 kilocalories per minute, and the effect is that she spends 5. After walking at a speed of 5 miles at the same time, the body consumes twice as many calories as before.
7. Adjust the movement frequency
Not exercising for a long time can consume more calories, and the key to this effect is: exercise frequency. The adjustment of exercise frequency varies from person to person, which does not mean that anyone has to exercise until his heart is pounding, sweating and breathing is short, so it can be called good exercise effect. What you can do is to speed up the exercise frequency in a short time, which is15% faster than usual for 3-5 minutes, and then slow down the exercise frequency to a normal state, and repeat this combination of speed and speed several times, which can make your body consume more calories.