1, dance
In autumn, cool weather always makes MM people want to exercise. At this time, if you want to lose weight in autumn, you might as well take dancing as a way to lose weight. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, which can quickly restore their slim figure.
In the way of dancing to lose weight, there are various dance forms for MM with different personalities and hobbies to choose from. Therefore, MM can choose the dance form she is interested in according to her own situation, which will make the slimming effect twice the result with half the effort and be fun. In general, among so many kinds of dances, the most effective and fastest forms of slimming dance mainly include belly dance, Latin dance, ballet, etc., which can make the whole body fat burn quickly, thus achieving good slimming effect.
Step 2 jog
Outdoor exercise is the most desirable way for many MM to lose weight in autumn, because it allows them to fully breathe the fresh air in autumn and feel the cool breeze in autumn. Jogging can completely satisfy MM's desire, and jogging can also easily and quickly lose weight in autumn, so that MM can return to a gentle and graceful posture in a short time. Music and posture can promote the blood circulation of the body, thus speeding up metabolism and making fat well consumed.
But when jogging, you should pay attention to it, and it is best to choose the avenue. This is the really healthy way to lose weight. Many times, MM people may always choose to jog on the road for convenience, but do you know? Jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.
Step 3 turn the hula hoop
Hula hoop in the eyes of many MM, this is an inconspicuous way of fitness. But in fact, hula hoop not only has a certain fitness function, but also plays an important role in helping MM to lose fat quickly, rebuild a flat lower abdomen and get rid of the "lower abdomen girl". Turning hula hoop in autumn can reduce the heat of turning hula hoop in summer, and the final weight loss effect will be more obvious. Therefore, in autumn, MM people might as well use hula hoops to slim their bodies again.
The reason why hula hoop can play an obvious role in losing weight is because the continuous movement of hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, so that the garbage accumulated in the body can be quickly discharged and the pain of constipation can be solved. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.
4. Go quickly after dinner
Walking a hundred steps after a meal and living to ninety-nine is the way to keep fit, but if you want to lose weight, the calories consumed by walking alone can't reach the standard of losing weight, so walking quickly is worth our recommendation. Walking for 30 minutes consumes twice as much calories as walking normally at the same time.
In addition to walking time, walking speed is also required. The faster the speed, the more fat you burn. The best walking speed is 5-6 km/h, which can really achieve the purpose of fat consumption.
According to the research, the degree of fat consumption is different when walking at different times. Walking for 2 hours after dinner consumes the most body fat, which is the best time for walking to lose weight. Walking on an empty stomach for 1-2 hours in the morning will not have the effect of losing weight, which dieters must understand.
note:
1. Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20 to 30 minutes.
2. Pay attention to posture. Look up; Don't stoop; When moving forward, the heel falls to the ground, the sole rolls forward, and then the toes push forward hard; Tighten the abdomen and keep the center of gravity in the body; The palm of your hand is in a gripping shape, which is easy to hold.
3. Find a slope as your fast walking route, because going uphill can not only strengthen heart and lung function, but also strengthen hip muscles. In order to avoid possible knee injury when going downhill, we should slow down the pace.
In the practice of aerobic exercise, some things we take for granted may be unscientific, and these concepts need to be corrected. Next, let's understand the misunderstanding of aerobic exercise.
Myth 1, strength training can't improve flexibility.
Can improve muscle strength and ligament flexibility at the same time. Pneumatic exercises such as lunge, squat, pull-ups and hard pull can not only effectively improve the level and effect of fitness exercises, but also have better effects in developing flexibility than simple static pull.
Myth 2. The longer you exercise, the more you should eat.
Most fitness enthusiasts believe that before long-term exercise, they should eat enough food, then sweat like rain and burn these calories.
In fact, the extra food they eat takes more than two hours of aerobic exercise to be consumed. However, too long exercise time will lead to excessive practice and sports injury. Therefore, it is good to eat a proper amount of food before exercise.
Myth 3: The right and left hands should bear the same weight.
At the same time, you can * * muscles that are difficult to practice at ordinary times. A typical exercise is to exercise with two dumbbells with different weights.
At the beginning, it is more appropriate to control the weight difference between the left and right sides at about 5%- 10%. After completing the 1 group, exchange machines with different weights left and right. Unbalanced weight forces muscles to exert greater potential to maintain balance, and muscles will grow by deeper * * * *. Remember, and keep the standard of action.
Myth 4. When bench press, the barbell is lowered and touches the chest.
In order to push more weight, weightlifters deliberately control the barbell bar and push it again, which can force latissimus dorsi to help push the weight.
In this bench press process, latissimus dorsi not only supports, but also "borrows". However, fitness exercise is different from pneumatic weightlifting for the purpose of weightlifting. If you use the strength of latissimus dorsi to bench press, the exercise of chest muscles will be reduced, so you should avoid putting the barbell down and touching your chest when bench press.
Moderate and low-intensity aerobic training can not only promote the overall cardiovascular health, such as lowering blood pressure, but also reduce the risk of heart disease, improve breathing and relieve stress, but most bodybuilders do aerobic training to burn fat.
If the purpose of going to the gym is only to increase the circumference, then all you have to do is probably a small amount of aerobic training. But others can benefit a lot even if they only do aerobic exercise occasionally. It can improve metabolism and ensure that excess heat is not converted into fat storage.