1, efficient fat burning exercise
jogging
Jogging is very good for your heart and lungs, and it can also enrich your energy. If you are trying to lose weight, it can burn calories faster than walking. On the other hand, the competition does bring more stress to joints, knees, ankles and hips. Everything is improving gradually. It is generally believed that the amount of exercise and the added time per week should not exceed 10%. The reason for this is that the heart and lungs can't adapt to high-intensity exercise at once, but the joints and muscles can adapt gradually, and the exercise to maintain pressure can make people energetic.
be on foot
Is it too rigid to walk? In fact, it is one of the best lifelong sports. You don't need a lot of special equipment, you can burn calories only by joints, even if the number of calories burned is relatively small compared with other sports. At present, the National Fitness Guide recommends that people exercise for 30 minutes every day for a week (such as brisk walking). According to the guidelines, keeping a brisk pace and walking for 30 minutes five days a week can prevent chronic diseases. Just increasing a certain amount of physical activity can reduce people's heart attack crisis, diabetes and high blood pressure. Besides, if you are trying to lose weight, you should walk for 60 minutes every day for most of the week. In order to avoid repeated weight gain, you must walk for 60-90 minutes every day. In the morning, if you work near home, you can consider walking. You can find something to run errands for lunch and take a proper walk for dinner, which is good for your health.
Ride a bike
Cycling is not only an effective cardiovascular exercise, but also a kind of cycling. You can go for a ride or park near your home by bike, and enjoy the community you live in while riding. There are also many people who use bicycles as a means of transportation to work. Running exercises people's thigh muscles (the muscles behind the thighs), while cycling uses quadriceps (the muscles in front of the thighs) more. More importantly, when you ride a bicycle, your whole body moves with the bicycle, and your back and knees are exercised accordingly.
2. Skinny arm yoga
Thin arm yoga-raise your arms
Sculpture part: arm lines
The left and right hands lift in turn, so lift 50 times.
Tip: Your knees can also swing up and down.
Skinny arm yoga-squat horse step
Sculpture parts: arms, thighs and lower abdomen.
Keep your hands horizontally forward and squat down.
Pause for about 5 ~ 10 seconds, then get up again, 10 times in a row.
Tip: Remember to shrink your lower abdomen so that you can stop by thin belly.
Thin arm yoga-scissorhands
Sculpture position: inside the arm
There are scissors feet, and of course there must be scissors hands.
Cross your hands, about 50 times.
Tip: Try to shrink your arms inward and lean against your ears.
Thin arm yoga-twisting the waist
Sculpture part: waist line
Lift your arms up, tuck in, and swing from side to side for about 30 times.
Tips:
Try to hold the lower body still and only move the upper body!