With the rapid development of modern society, the most effective fitness exercise has become an indispensable part of people's daily life, especially the action of reducing fat and shaping is becoming more and more popular. Let's share the most effective fitness exercise?
The most effective body-building exercise 1 What is the best body-building exercise?
1, hip lifting action, leg lifting action, pay attention to prepare a support to keep your knees parallel, hold your chest forward, lift your legs backward, inhale, and keep your body slowly upward.
2, leg and abdomen movement, pay attention to adjust breathing when kneeling on the ground, lengthen the spine and side waist, keep your hands pushing the ground when inhaling, and slowly push the waist on both sides of your arms to a high point when inhaling.
3, leg shaping exercise, when the feet are open to both sides, the right hand is placed on the front side of the right leg, keeping the arm open upwards, slowly falling backwards and exhaling downwards.
4. stretch your waist and groin. When lying on your back on the mat, pay attention to raising your feet perpendicular to the mat, hold your toes with your hands, and then straighten your legs.
5. Cross body movements. When stretching the groin posture, pay attention to the left foot in front and the back foot in the back, turn around and look back, squat 1 min, and keep groin practice.
6, fat-reducing exercise, when the feet are open, pay attention to the body translation to the right, chin and shoulders relax and push forward, keep slowly straightening your legs, knees bent, right arm up.
The most effective fitness exercise: 20 kinds of small household slimming exercises.
First, bowling for 27 minutes can consume 100 calories.
How do you usually spend your evenings? If you choose to play bowling in a nearby bowling alley instead of sitting and watching a movie, you can easily burn 100 calories in 27 minutes. Bowling won't make you sweat like other sports. It is relaxed, pleasant, interesting and competitive. It is a good recreational activity.
2. Laughing 1 hour can consume 100 calories.
A study by British neuroscientist Peter Mitchell shows that laughing 1 hour can consume 100 calories. Laughter is like a small-scale aerobic exercise for the body. With laughter, people's heartbeat will accelerate, the heart will release more blood to other parts of the body, and at the same time the chest will vibrate up and down, which will make the stomach muscles have to exercise vigorously and help the muscles tighten. Studies have shown that laughter can also strengthen the immune system and help the body fight colds and other symptoms. Facial muscles can also be exercised and help the skin tighten.
Third, skipping rope for 8 minutes can burn 100 calories.
In terms of training intensity, skipping rope is equivalent to strenuous swimming, running 6 miles per hour. But its advantage is that you can jump rope at will without leaving home. As long as you have a skipping rope, an open space and 8 minutes of free time, you can easily burn 100 calories.
4. Walking the dog for about 18 minutes can consume 100 calories.
Studies show that people who have dogs have better looks than those who don't have pets. There is an undeniable fact that pet dog owners need to take their dogs for a walk. Being with man's best friend is the biggest motivation to burn calories on foot. In this way, people who have dogs naturally have more time to exercise than those who don't have pet dogs. Walking at an average speed of 4 miles per hour takes about 100 minutes and consumes 100 calories.
5. Cooking in person for 33 minutes can burn 100 calories.
As the saying goes, if you want to do something, you have to do it yourself. Cooking for yourself can ensure that you use the healthiest and slimmest ingredients and avoid eating some unclean or fattening junk food. If this reason is not enough, then I'll tell you another reason to stop ordering takeout: cooking by yourself for 33 minutes can burn 100 calories.
Six, 15 minutes to dance and burn easily 100 calories.
Taking dance class is one of the best choices for you to get aerobic exercise. You can enjoy it and make yourself happy physically and mentally. If the complicated routine of the dance training class scares you, then you can also choose disco, ballroom or square to dance freely instead of taking dance classes. If you don't like dancing with most humans, you don't like the dance music played in the ballroom. Then you can choose your favorite song list and dance in your living room. About 15 minutes of dancing will burn 100 calories.
Seven, 14 minutes of normal swimming will consume 100 calories.
Swimming is an intense aerobic exercise. It can effectively improve the flexibility of joints, enhance muscle strength, enhance the sense of balance and endurance of human body, and achieve the effect of comprehensive exercise. At the same time, swimming burns calories quickly, and normal swimming 14 minutes will consume 100 calories. If you are engaged in high-intensity swimming, such as breaststroke and speed swimming, it takes 8 minutes to consume 100 calories.
Eight, playing with children for 20 minutes can easily consume 100 calories.
100 calories is about the calories contained in a small bag of potato chips and a small piece of chocolate. Too much talk, too little talk. If you don't consume calories for a long time and accumulate them in the body and turn them into fat, you will become fat. Playing with children can easily consume 100 calories in 20 minutes, which is undoubtedly a good way of exercise and entertainment, and can increase the fun and harmony of the family.
Nine, the use of stairs 14 minutes can burn 100 calories.
Taking the stairs is the simplest life exercise option, which can effectively burn calories. You can do this simple exercise almost anywhere, whether it is the stairs of your home, apartment or office building, you can take the stairs to exercise. It not only avoids the embarrassment of grabbing the elevator with others, but also increases the protection for your health. 14 minutes walking the stairs will burn 100 calories.
Ten, gardening work 2 1 minute burning 100 calories.
Gardening is a very interesting hobby for many people, and it may not even look like exercise. But the repeated actions of squatting, getting up, raking and pulling in the yard will increase energy consumption. 2 1 minute lawn defoliation cleaning and 18 minutes weeding can consume 100 calories. People who don't have a yard can change their houses.
The most effective calisthenics 3 the efficacy of fitness pants
The function of body shaping pants: gradually improve the body shape by pushing fat and wearing it for a long time. Meanwhile, because
Body-shaping pants are tighter than ordinary clothes, so they have a binding effect, thus controlling the appetite of the wearer and achieving the effect of slimming.
Disadvantages of body shaping pants:
1, if the body-shaping pants are too close to the skin, the blood circulation of the skin will be blocked, and nutrients cannot be delivered to the skin, which is not good for the skin.
2. It will oppress internal organs and affect the blood circulation of local muscles and nerves. Insufficient blood supply will affect local tissue function and even cause damage.
3. Sweat, toxins and other excreta cannot be excreted through the skin and accumulate on the skin surface. In addition, wearing tight-fitting body-shaping pants for a long time will easily lead to high temperature around the genitals, which will reduce the quality of male sperm and lead to infertility. For women, it will breed bacteria, infect gynecological diseases and affect pregnancy.
4, bind the waist and abdomen, affect eating, reduce gastrointestinal peristalsis, hinder digestion and absorption, and easily cause constipation.
Suggestion: Teenagers should use it with caution, but adults should not wear it for a long time.
Girls' misunderstanding of body underwear
Myth 1: The tighter, the better the slimming effect.
Different types of body curves are flawed, because the causes of curves are the same in all parts, and the relative solution must be the right medicine. Wearing a tight bra will deform the body, make it difficult for the upper body to breathe, and cause various diseases such as "green blood disease".
Myth 2: Strangulation by a corset is normal.
Although the slimming principle of corsets is to achieve the effect of body shaping through certain restraint, strangulation of the waist should never happen!
Myth 3: It's good to lose weight if you wear it soon.
Generally speaking, good quality products can be used for two years. However, some products are not up to standard. Wear it for a few months and it will deform, which is not suitable for you. Merchants may tell you because you have lost weight. But the body-shaping underwear sewn with memory alloy will change with your body shape over time.
Healthy ways to lose weight every day
First, make a weight loss plan. If you want to lose weight quickly, it is essential to have a comprehensive weight loss plan. A comprehensive weight loss plan can not only let you know when and what to do, but also let you urge yourself to stick to it and try to lose weight. So, what should a comprehensive weight loss plan include? There are several things that are essential.
First of all, it is necessary to stipulate rest time; Secondly, it is necessary to stipulate how many calories you can inject at most every day; Finally, make clear what exercise you want to do every day and how long it will take. As long as you do these three things, this weight loss plan can be considered comprehensive and can be of practical help to you.
Second, take a walk after dinner. Walking after dinner is the favorite thing for the elderly, but don't think it is the patent of the elderly because of this. Young people can, and it is also a good time for many beautiful girls to lose weight.
Walking after meals can prevent fat accumulation, promote food digestion and exercise effectively. Therefore, walking after meals is a cheap and efficient way to lose weight. You can make an appointment with three or five friends, or brothers and sisters, or help the elderly at home, and walk together after dinner, take a walk and chat. What a wonderful thing!
Third, if you want to lose weight, besides eating, you should also exercise your muscles through exercise, so that after the muscle mass returns to normal, your metabolism will increase and your fat will naturally decrease, so that you can control your energy intake and consumption together and lose weight successfully.
However, it doesn't need to be too intense to do weight loss exercise. The greater the intensity, the better. The more you do, the better. Just do it moderately. Try not to feel too hard after you finish. Especially those who don't like sports very much and are not good at sports, they should choose something relatively relaxed at first, such as walking, stretching, simple yoga and so on. Take 1-2 days a week to do it, and keep breathing while doing it, which is enough.