catalogue
1, what is the fastest exercise to lose weight? 2. Top Ten Aerobic Exercises to Burn Fat and Lose Weight.
3, 4 abdominal slimming exercise 4, how to slim down in the dormitory?
5, slimming exercise at noon 6, postpartum slimming exercise 7
7, 4 is most suitable for autumn slimming exercise 8, winter slimming exercise
9. 10 Misunderstanding of slimming exercise
What is the fastest exercise to lose weight?
The healthiest way to lose weight is exercise, so what kind of exercise has the best weight loss effect? I believe many friends want to know. Bian Xiao will introduce you to the following seven kinds of aerobic exercises, which can not only lose weight quickly, but also exercise our hearts and make us feel better. Let's have a look.
rope skipping
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 a very good way to lose weight, because swimming can mobilize all the muscles of the whole body. Sports physiologists say that if we swim 100 meters in water, we will consume 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-hearted sport, it can play a good role in exercising all parts of the body, which will not only make the body slim down, but also become 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
Riding a bike is an extreme exercise for the legs. Outdoor cycling can relax people's mood, lose leg fat and shape their bodies.
Top ten fat burning and slimming aerobic exercise
For MM who want to lose weight quickly, aerobic exercise is one of the effective ways to lose weight. The following small series will share with you the list of calories consumed by aerobic exercise to lose weight, tell you what aerobic exercise is, show its fat burning contest, and help you choose the right one, fast lean meat, fat and fat are gone.
One: swimming
Calories burned: about 800/ hour.
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. 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. Spring has come, and summer is not far away. Get ready to lose weight.
Two: ice hockey
Calories burned: 700 calories/hour
Ice hockey is an exciting sport with frequent physical contact in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal. Heat consumption: 700 calories/hour, which is the highest heat consumption in indoor sports, equivalent to a ham meal. Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.
Three: Running
Burn 600 calories: 600/ hour
Fast running can help you get rid of excess weight and relieve stress. It doesn't take much time and money to run fast. You can exercise in many places and run fast around blocks, parks and stadiums. Stick to it for 30 minutes every day for two weeks, and you will feel relaxed and weightless. However, it should be noted that you should choose a pair of good running shoes when running fast, which can protect your joints and ankles and achieve the effect of healthy weight loss.
Fourth: dancing
Calories burned: 600-800/ hour
Dancing can exercise the whole body and shape the perfect figure. Besides, it's a good way to relax. When you have a little spare time, you can play your favorite music and dance at home. Or participate in dance training classes, clubs, etc. Try dancing for an hour every day, and your muscles will be developed.
Five: Riding a bike
Calories burned: 500- 1000/ hour
According to the speed at which you step on the bicycle pedal, you can burn calories in your body, which is also a very pleasant outdoor activity.
Six: Play tennis.
Calories burned: 500- 1000/ hour
Playing tennis is a good exercise beneficial to heart health. It will give your arms and legs enough exercise in a short time. Tennis can also help women who want to lose weight, exercise at least three times a week, and stick to it for two months to see obvious slimming effect.
Seven: Skipping rope
Calories burned: 440 calories/half hour
Skipping rope is also an aerobic exercise, which burns fat very well. 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.
Eight: Take a walk
Calories burned: 360/ hour
Have you ever heard the phrase "walking to train your legs"? Yes, walking is an effective cardiovascular exercise, which can help you keep healthy and improve your digestive system. Walking can be done anywhere. Walking for 30 minutes every day can achieve the effect of burning fat.
Nine: Golf
Calories burned: 360 calories/hour
This sport, once called aristocratic sport, is very popular now and may be addictive once learned. Heat consumption: Playing in the driving range consumes far more heat than playing on the court, about 360 calories/hour, which is equivalent to consuming a bowl of preserved egg and lean porridge. Sports effect: the etiquette on the field is not used indoors for the time being, but swinging is very helpful for exercising the flexibility of the upper body, especially the flexibility of the waist and arms.
Ten: Fitness Ball
Calories burned: 340 calories/hour
Fitness ball is suitable for everyone to exercise and has good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt. Heat consumption: 340 calories/hour, equivalent to a "snowstorm" consuming a cup of DQ. Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.
Four secrets of slimming exercise
Fitness and weight loss can exercise, improve metabolism and lose weight quickly. Four tips from a fitness instructor can help you lose weight more healthily and quickly, and build a plump figure without losing lines.
Running is not for everyone.
Running is an aerobic exercise that consumes energy, but it is certainly not suitable for everyone. If your body is too heavy, don't try running for too long, which will seriously affect your knee joint. You know, once your knee joint is damaged, it can't regenerate, and you will be tortured by pain in the following days.
The key to losing weight by aerobic exercise is time.
In addition to running, swimming is also a very good aerobic exercise, which can exercise the muscles of the whole body, shape a sexy figure curve, and also exercise some parts of the waist and buttocks that are difficult to exercise, completely disintegrating stubborn fat.
Purple food is very suitable for losing weight.
Purple foods such as plums, grapes and eggplant have a very good slimming effect. Their calories are almost zero. Most importantly, they all contain "phytolipolysis", which can reduce the cholesterol content in the blood, balance the intestines and resist fat accumulation.
While avoiding protein and carbohydrates.
Besides exercise, diet planning is also very important. Don't indulge in meat and starchy foods, and don't let them come to your table to tempt your appetite.
4 Abdominal slimming exercise to lose weight
After the four kinds of thin-bellied exercises show their "strengths", I believe everyone will have their own answers about who is the most effective exercise to reduce belly.
In order to dress up and show off their figure, women always try their best to get rid of the fat on their stomachs. It's actually a good choice to exercise and lose weight. Do you know what is the most effective exercise to lose weight? There are many exercises that can reduce your stomach, but many people don't know what is the most effective. Today, the following four thin belly exercises will compete with each other and tell you with their own "strength" who is the most effective exercise to reduce belly!
Player 1: Sit-ups.
Why can sit-ups be called the most effective exercise to reduce stomach? This is because sit-ups are very targeted, which can fully exercise abdominal fat and make the loose abdomen firm. However, the action of doing sit-ups must be standard and the exercise should be moderate, otherwise the stomach may be sore the next day after exercise.
The correct way to do sit-ups is to lie on your back on the mat, with your legs bent 90 degrees and your feet flat on the ground. Hands can be placed behind your head or at your sides. Use the strength of abdominal muscles to slowly pull your body up and exhale when you pay attention. When your body rises to about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.
Second: belly dancing
Belly dance is not only a dance art form, but also popularized as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but it also consumes a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective belly-reducing exercises.
The basic action of belly dance: draw "8" on the crotch.
Practice: raise your hands or put them on your waist, keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw the "8" in the air. You can do this while watching TV at home, not too fast, but remember, you must draw a complete "8".
Player 3: air bike.
This is also one of the most effective exercises to reduce stomach, because the legs should use the strength of the abdomen when exercising. The better the movements, the better the abdominal exercise will be. Also, be careful not to exercise too much. Do this exercise before going to bed, and the effect will be better.
Exercise: Lie on your back on the bed, lift your feet, then bend your knees, alternately simulating the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips as support. When doing the action, the instep should be stretched straight, and the action should not be too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Player No.4: Hula hoop
Hula hoop has the function of reducing abdominal fat, because it is necessary to make full use of the strength of waist and abdomen when turning hula hoop, which can beautify the waist line while reducing belly. But choose a hula hoop with moderate weight, because it is difficult to shake if it is too light, and it will cause load to the body if it is too heavy.
How to do slimming exercise in the dormitory?
Dormitory is a natural gym. We often use dormitory space for slimming exercise. Now I'll introduce you to this set of weight-loss exercises, mainly stovepipe and waist fat. I hope all the girls in the dormitory will take action, exercise well and bid farewell to obesity. Let's act quickly. ...
Venue: University Dormitory
Steps/methods
1, close dormitory doors, windows, air conditioners, electric fans and all other refrigeration equipment. The purpose of doing this is to create a relatively high-temperature atmosphere (PS: our dormitory is relatively small, so it is hot after closing the doors and windows)
2, preparation action: lie flat on the bed, put your hands on your sides, palms down. Relax your shoulders, straighten your legs, tighten your thighs and tighten your toes. Keep your body in a straight line.
3. Lift the right foot straight, keep the left foot arched, touch the foot surface as much as possible, keep this posture for 5 seconds, then change to the right foot arched and lift the left foot. Pay attention to straight feet and strong waist.
4. After the last movement, keep the posture of the raised leg unchanged, and then try to straighten the arched other leg. Pay attention to keep your legs straight, toes straight at the same time, and your hands touch as much as possible, but your upper body must be ready for action.
Matters needing attention
Keep the upper body posture unchanged in any movement.
Don't push too hard when doing the action, so as not to strain yourself.
Remember to have a rest after finishing three groups of exercises.