Two sets of movements make you lose weight successfully in January. Fitness can promote your metabolism. Exercise is an important way for us to maintain our body function. Different people should arrange exercise time according to their living habits. The following two movements will make you lose weight successfully in January.

Two sets of movements make you slim down in January. 1 the first set of actions.

1, open your feet, the distance between your feet is about shoulder width, and your toes are facing straight ahead. Put your hands on your knees or thighs and tighten the muscles of your calves, knees, thighs, hips, waist, back and other body parts. At this time, pay attention to the waist can not bow back, or excessively bend, so that the abdomen stretches to the waist. In addition, pay attention to the hip can not lean back, beyond the heel position. While consciously stretching the inner thigh muscles, keep this posture and repeat breathing 10 times.

2. While exhaling slowly, bend your knees deeply, put your hands down and put them at your ankles. It is best to bend your knees 90 degrees and press your waist down until the inner thigh is parallel to the floor.

3. While inhaling slowly, straighten your knees. Put your hand on the inside of your leg, where you straighten out. It is best to repeat 2 ~ 3 actions 15 times.

The second group of actions

1, toes, heels together, then kneeling, hips sitting on the leg together. Don't bend your back too far, let your abdomen stretch to your waist, and then straighten your back hard. Tighten your chin slightly to the back of your neck and put your hands above your knees. Hold this position 1 min.

2. In addition, put your hands on the floor behind your hips 15cm. Slowly lift the right knee off the ground and stretch the instep, ankle and tibia of the right leg.

3. Change the action on the other side and repeat the action. It's best to repeat this action slowly 15 times for the left and right legs, so as to eliminate the stiffness around the ankles, eliminate the symptoms of leg edema and body cold, and easily obtain tight and slender legs.

The above two movements can help you thin belly and your legs. If you want to wear hot pants and short skirts in summer, stick to my two sets of movements, which will definitely make you gain something.

Two sets of movements make you lose weight successfully in January. 2. Pay attention to the method of losing weight by exercise.

High intensity exercise

If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart to transport. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.

Short-term exercise

When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.

Rapid explosive motion

Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".

The exercise that can really achieve the goal of losing weight should be low-intensity and long-term endurance aerobic metabolism with a heart rate of 120- 160 beats per minute. Such as aerobics, jogging, long-distance swimming and so on.