What kind of exercise has a good weight loss effect? In the eyes of many people, losing weight is a very difficult thing. If you don't do it well, you will often rebound. This kind of worry is really necessary, so it is very important to choose a safe and efficient way to lose weight. So what kind of exercise is good for losing weight?

What kind of exercise has a good weight loss effect? 1 strength training

Strength training will exercise muscles, and more muscles will help people burn more calories, even if they do nothing but sit. Strength training is the most critical part of every project, not just emphasizing long-term slimming.

run quickly

It is a relatively simple exercise, but a very effective exercise to lose weight, you can choose to run fast or intermittently according to your own situation, and the length of time can be determined according to your own reaction.

Climb up the building

Whether at work or at home, we have to take the stairs, which is also a good time to exercise and lose weight. Give up taking the elevator and choose to climb the stairs for a while, and the weight loss effect is also amazing.

rope skipping

Skipping rope is a kind of exercise that can consume a lot of calories in a short time, and the time can be 30-40 minutes, which has a magical effect on reducing abdominal fat.

swim

If it is in summer, swimming is the favorite sport of many people. In water, all joints of the human body are open, and muscle exercise in water has a better weight loss effect. Swimming time can be judged according to your own situation.

Good sleep makes you thin.

For lazy people, sleep is an indispensable method. Good sleep helps to balance the body's endocrine, promote the body's metabolism, and is more conducive to fat metabolism to avoid more fat accumulation in the body. And you can burn fat when you sleep. If you want to lose weight, at least make sure you have a good sleep every day.

Eat reasonably.

It is very important to eat three meals a day regularly and quantitatively, and at the same time, the daily diet should be reasonable, which is conducive to slimming down faster, without special dieting, which can not only ensure good health but also lose weight quickly.

You don't have to be vegetarian to lose weight. Even vegetarians will eat some high-calorie foods. The key is to control the daily calorie intake. You can choose some meat foods with high protein and low fat, which can not only supplement the protein needed by the body, but also reduce the calorie intake.

Losing weight requires long-term efforts, and eating less and exercising more is the most basic principle. Losing weight and being healthy is our unremitting goal.

2 1, swimming, consuming 360 calories per hour, what exercise is good for losing weight?

Swimming is a very good exercise to lose weight. It not only takes short exercise time, but also consumes a lot of heat. Swimming also saves time! The same is swimming, freestyle exercise is relatively large.

2. Jogging consumes 300 calories/hour.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise, and the burning of fat reaches its peak after 30 minutes. It is recommended to jog for more than 30 minutes.

3. Strength training, consuming 480 calories/hour

Many men will do strength training. People's understanding of strength training is basically rich pectoralis major and bronzed skin, but this is not entirely the case. Many women can also do strength training. But in essence, it is the basis of human running and jump shot, and it is a necessary condition for us to complete our daily life, entertainment and work tasks. Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it.

But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.

4, badminton, consumption of 270 cards/hour

Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.

5. Yoga consumes 150 calories per hour.

I believe there is no need to introduce how popular yoga is. The biggest role of yoga is to shape a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development. As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on.

6. Skipping rope consumes 480 calories/hour.

I believe everyone jumped over the rope! Skipping rope is a very simple exercise, and it is very economical and effective. The cost is not much, and it is not limited by the venue. Skipping rope is an aerobic exercise, which consumes 480 calories per 1 hour, but remember to do some stretching exercises before and after skipping rope.

What skills do you have to exercise to lose weight?

1, the movement has relaxation.

When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect.

It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.

2. Push hard with one leg when riding a bike.

When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.

3. Divide the movement time

Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.

Step 4 walk with load

Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg).

If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.

Doing push-ups often can help us exercise our chest muscles and make our bodies stronger. Push-ups are a very effective and difficult fitness exercise. Beginners need to learn push-ups to breathe and the correct method of push-ups. This paper mainly introduces the related knowledge of doing push-ups. Let's have a look!

Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups