1, daily exercise to lose weight
(1) jump rope
There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
(2) Swimming to lose weight
Swimming can be said to be the most ideal sport among many sports. Compared with other aerobic exercises, swimming to lose weight has its own characteristics. The heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, consuming more than 800 calories an hour, and this metabolic rate can be maintained for a while after you leave the water. In addition, when swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical. So swimming is definitely a good choice to lose fat.
(3) Running
Running is not only the simplest exercise to lose weight, but also the most popular exercise at present. Running-related words such as Fun run, marathon and colorrun are breaking into people's field of vision, and people are actively participating in it. Running in the sun has become a scene in the circle of friends.
The reason why running is so popular is that besides the simple method, the weight loss effect is also quite remarkable. Running consumes more than 600 calories per hour. When running to lose weight, it should be noted that the running time should be more than 30 minutes, preferably 40 minutes, and the running speed should not be too fast.
(4) dancing
Dance is a kind of sports accompanied by music, which shapes different body movements and shapes with different difficulties through the rhythm changes of human joints, expresses different emotions and skills, and achieves self-entertainment and physical fitness.
Dance stimulates muscles in an all-round way, taking into account the head, neck, chest, legs, buttocks and other parts. In addition, dance also has the effect of aerobic exercise, which enables practitioners to improve their cardiopulmonary function and achieve the goal of losing weight.
(5) Riding a bike
Riding a bike is a light burden to the body. Because the pedal of the bicycle leaves the ground, the impact on the ground is less than the weight, and it will not increase the extra burden on joints such as ankles, knees and waist. Therefore, it is difficult to accumulate fatigue by cycling, which is conducive to persistence every day.
Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, and at the same time, it can exercise the upper wrist triceps and upper body muscles of both hands.
(6) Sit-ups
Sit-ups are highly targeted, which can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise the stomach may be sour the next day.
Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put 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. Exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles for a short pause, and then slowly lower your body back to its original position.
(7) Basketball
Consume nearly 500 calories per hour, exercise arm and leg muscles, and strengthen cardiopulmonary function.
(8) badminton
Badminton, as a sport with high energy consumption, requires high physical fitness and is very suitable for fitness.
2, the principle of exercise to lose weight
1: Develop regular exercise time. Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points to pay attention to when choosing exercise time: First, don't exercise on an empty stomach in the morning. The effect is good, but it is harmful to the body; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise in the evening, the time after meals should not exceed 2 1: 00, but after 1-2 hours, and the exercise should not be too intense, so as not to affect sleep.
2. Anaerobic exercise is combined with aerobic exercise, and aerobic exercise and anaerobic exercise are not antagonistic exercises. However, the weight loss effects of these two kinds of exercises are different, but in order to get the best weight loss effect, aerobic exercise and anaerobic exercise must be carried out at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength, so losing weight has become an important focus of exercise. In addition, anaerobic exercise can transform our body into a constitution that is not easy to gain weight, which is very helpful to lose weight.
3. Warm-up before exercise is especially important. Warm-up is a very important part of various sports courses, aiming at getting the body into motion. Warm-up exercises can gradually raise body temperature and strengthen muscle strength. Increasing the speed of blood delivery to muscles and joints is helpful to increase the oxygen content in blood; Let the cardiopulmonary function prepare for exercise, and let you do more intense exercise in aerobic exercise; Warm-up exercises should include some stretching exercises, stretching various muscle groups, especially the big muscles used in aerobic exercise courses and muscle training courses. After warm-up exercise, muscles will be stretched better, and muscle fatigue and injuries, such as sprains and muscle lacerations, will be avoided. Don't think that warm-up is a waste of time or energy, that is, you can't omit warm-up exercise when time is insufficient. Usually warm-up exercises include rhythmic activities, which can gradually increase the intensity, and the intensity is enough to cause slight sweating. This is the result after finishing the warm-up exercise.
4. Fat people need to protect their waist when exercising. For fat people, because the lumbar spine is wrapped in thick fat, their adaptability will be worse. If you suddenly exercise a lot, you will put too much pressure on the "tired" waist in a short time, which will make the lumbar spine unbearable and may cause symptoms such as lumbar disc herniation. Fat people should be especially careful when doing stretching exercises, which will cause waist muscle damage. In particular, it is best not to bend over and touch your toes. Fat people should also be especially careful when doing strength training. One is not to try too much weight, and the other is to make sure that your posture is correct when exercising. It is suggested that the belt should be used in strength training to achieve the purpose of fixing the lumbar spine.