1, jump rope. When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping 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 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.

2. Swimming. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying 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 period of time after you leave the water, so swimming is an ideal way to lose weight. 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.

Step 3 run. Generally speaking, most of the time when running, the body weight is mainly concentrated on one leg. In order to keep the balance of the body, not only the abdominal muscles should be kept tight, but also the trunk (accounting for 2/3 of the total body weight) should be kept straight during exercise. In addition, running consumes a lot of calories, which is generally between 490- 1 103 calories per hour according to different running speeds.

4. Sit-ups. Sit-ups can effectively reduce excess abdominal fat, which is a very good way to lose weight. When we do sit-ups, the amount of exercise in the waist is the largest. We constantly consume the calories in the waist during exercise, and over time we will achieve the effect of losing abdominal fat. I suggest you do 100 sit-ups every night or night, and you will find that the fat on your stomach has disappeared.