1, indoor and outdoor weight loss exercise
First, outdoors.
Ride a bike
Effect index: ★★★★★
Autumn is very suitable for traveling, and it is also a good season for cycling, especially if you want to lose weight. Cycling over mountains and mountains, combined with speed and speed, can consume more calories. Try to lose weight quickly by cycling.
It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items.
badminton
Effect index: ★★★★★
Badminton is also a good exercise to lose weight, which can keep your body from rebounding. Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. Pay attention to warm-up activities before exercise to avoid injury.
climb mountains
Effect index: ★★★★★
Mountain climbing has a better exercise effect on heart and lung function, and is of course the best way to lose weight. The temperature in late autumn is not very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. Pay attention to slow climbing speed, and remember to increase or decrease clothes to adapt to the temperature.
run quickly
Effect index: ★★★★★
Running is the best aerobic exercise at present. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. Pay attention to not less than 40 minutes at a time, and the speed is mainly moderate or jogging.
Second, indoors.
Standing against the wall
Standing against the wall is the most common way to lose weight. Before going to bed, stick your heels, hips and the back of your head on the wall as much as possible, put your knees and heels together, relax your hands and naturally hang down at your sides. This can effectively consume whole body fat, accelerate metabolism, and at the same time tighten your skin and improve sleep quality. In addition, when practicing, remember the three-point and one-line action core essentials to achieve the best results.
Hip-lifting exercise
Lie flat on the bed before going to bed, bend your knees, put your hands on both sides of your hips, and keep your palms close to the bed. At this time, the abdomen is lifted and the buttocks are slowly moved up and down to maintain a uniform breathing frequency. When your hips and thighs feel sore, you should practice 15 minutes every day, which will not only tighten your muscles, but also make your hips more beautiful.
foot bath
Foot bath is not only a daily cleaning time, but also a way to lose weight. The correct method can play a very effective role in losing weight, because all the important acupoints of the human body are concentrated here. Stimulating acupoints with hot foot bath before going to bed can promote metabolism and peripheral circulation of the body, accelerate detoxification and remove obstacles for slimming.
Full body bath
Different from the shower, soaking the whole body in hot water can speed up the blood circulation of body muscles and organs. A warm state can accelerate the process of fat metabolism and is beneficial to the detoxification of the body. At the same time, the whole body bath also has the function of oppressing blood vessels and lymph, which can promote the metabolism of lymphatic system and help remove excess water and garbage in the body. Grease deposited in pores will also be carried out by sweat, and at the same time, it will play an effective role in slimming.
2. Effective waist-thinning exercise
When doing belly reduction exercise, remind everyone to wear some loose and comfortable clothes as much as possible, which is conducive to the extension of the action. And exercise for at least half an hour at a time, so that exercise will not consume water from the body.
1. Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
2. Raise your right foot to the upper left as far as possible, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
3. Keep a supine posture, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
4. Keep lying on your back, with your legs open shoulder width. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
5. Stay on your back, with your legs open and shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.