1, swimming
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Because the heat transfer in water is 28 times that in air, the heat consumed by people staying in water for 8 minutes is the same as that spent in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, 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 an ideal exercise to lose weight.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging, a weight-loss exercise, is simple, the amount of exercise is easy to adjust, and the effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
Step 3 jump rope
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic weight-loss exercise that can consume a lot of calories in a short time. In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
4. Aerobic exercise
Aerobics is also a good exercise to lose weight. Each class is usually about 1.5 hours, which not only enables the exercisers to achieve the ideal slimming effect, but also integrates modern dance, Latin aerobics, boxing and other materials, which improves the sense of music and coordination while exercising, and more importantly, increases the interest, eliminates monotony and boredom, and enables them to get in touch with more forms of exercise in a short time. In addition, the slender bodybuilding method designed according to the current lifestyle and national characteristics of China people can moderately expand joints and stretch muscles, and make the body slender.
5. Yoga
Yoga can not only keep fit, but also lose weight. So yoga can also be used as the most effective exercise to lose weight. However, yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, improve metabolism and accelerate blood circulation, thus changing the proportion of fat and muscle in human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.