Method 1 is running.

Many people can keep healthy by taking regular walks. But walking slowly is not effective, so it is better to walk quickly or jog. You can stride longer, move faster, and swing your hips alternately to both sides. You can also move your feet forward to make the steps longer. Pedestrians should also try to point their toes straight ahead to speed up the swing arm and help their feet move.

Method 2 Ride a bike

For many years, bicycles have been our traditional means of transportation. With the improvement of people's living standard and the change of working life style, cars gradually replace bicycles. But in fact, cycling is a good exercise, which is good for cardiovascular health and can make thighs stronger. Whether riding a bike or pedaling a stationary bike in the gym is a good exercise to reduce fat, and the best time for exercise is 40 ~ 60 minutes. If it is less than 40 minutes, the fat-reducing effect cannot be guaranteed; If it exceeds 1 hour, it will cause physical injury.

Method 3: Swimming

Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

Beginners can swim continuously for 3 minutes, then rest for 1 ~ 2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.

Methods Four-step aerobic exercise

Step aerobic exercise is mainly to go up and down a step with the set music rhythm, and exercise the muscles before and after the thigh (quadriceps femoris and biceps femoris). When these muscles feel sore, exercise should stop, do some other aerobic exercise, and come back to do step aerobic exercise in a few days.

The forefoot of both feet stands on the first step, and the heel hangs outside the step. Hold the railing in one hand and the dumbbell in the other. In order to warm up, your toes should jump up and down a few times at a constant speed. Then lift your body as slowly as possible and press your whole body weight on your toes.

Lower your heels at a very slow speed until they are below the steps. Lift your body again and press your center of gravity on the palm of your front foot. Say it again. Arch bridge posture removes whole body fat.