The effective and simple fat-reducing exercise is introduced in detail. The body is the foundation of our life. This exercise can help us exercise well. Pay attention to your breathing frequency when exercising. Let's take a look at the detailed introduction and knowledge of effective and simple fat-reducing exercise with me.

Introduce an effective and simple fat-reducing exercise in detail: 1 1, butt joint exercise to lose weight.

Make a group of 25 movements and do three groups. The method is: stand with your feet parallel and your hips apart. Put your hands behind your back and cross your hips. Keep your back straight, open your shoulder blades backwards, hold your chest out and close your hips. Bend your hips back, bend your legs and lean down at the same time. Pay attention to your chest and don't collapse your shoulders.

2. Side kick

10-20 times is 1 round, * * * do 1-3 rounds. The way to lose weight by side kicking is to put the chair aside and support it with one hand. Slowly lift the outer leg outward, and be sure to lift it until the muscles on the outside of the hip feel tight. Go back to step 1, this time slowly kick back until the hip muscles feel tight.

Step 3 lift your legs from the back

Do 9- 10 rounds on one leg, that is, 1 round, * * * do 2-3 rounds. The way to lose weight by this exercise is to put the waist bone on the back of the chair to form a prone position, so that the upper body can relax a little. Straighten one foot and lift it slowly.

Step 4 lift your legs

10 times is one group, and * * * is two groups (this exercise has a great effect on losing weight in thighs and lower abdomen). This weight loss exercise requires lying flat, feet together, inhaling, abdominal and thigh force, pushing up 45 degrees, keeping your legs straight, exhaling, and slowly putting them down.

Step 5 improvise

10 action group, * * * Do 2 thick (this is a back exercise to lose weight) freestyle exercise to lose weight needs to lie flat, straighten your hands forward, raise your left hand and right foot until you feel tight, put it down and change the direction.

Effective and simple fat-reducing exercise detailed introduction 2 running

For a long time, running, the simplest form of calorie-burning exercise, has deeply attracted the French. In France, more than 8 million people run. Except for a sportswear and a pair of comfortable running shoes, the rest depends on whether you want to act or not. If you run at a speed of 10 km/h, you can consume 500 calories per hour on average. It should be noted that you should keep relaxed when running. Because jogging for a long time is more helpful for fat excretion.

Cycling and swimming

These are two exercises that burn fat slowly. Cycling is an ideal way to burn fat. It is recommended to exercise two or three times a week for 45 to 60 minutes each time. Whether at home or outdoors, cycling rarely causes muscle or tendon injuries, and it also helps the operation of the cardiovascular system. Cycling can consume 300 to 500 calories per hour, depending on one's physique. Breaststroke, butterfly, freestyle, any stroke is good! Burn 200 to 600 calories per hour, exercise your joints, relax yourself and exercise your muscles. Nothing can shape your figure like swimming.

fitness room

In the gym, listening to music can burn calories, strengthen muscles, enhance flexibility and get rid of fat. It is also an ideal choice for slimming. In addition, you can try low-impact aerobic dance. And Christopher Ronicke &; Davina aerobics (a fitness program that was once broadcast on French TV) is relatively more modern. Low-impact aerobic dance, which combines fitness and aerobics, is a good training method with soft movements. You can burn an average of 350 calories every 30 minutes. Of course, don't forget to exercise your legs and hips in the gym. Generally speaking, an hour of dance practice can burn 400 to 500 calories. What else can shape and improve your figure? That's fitness boxing. You don't need special boxing gloves, but you need enough physical strength This is a sport for someone who wants to vent. Fitness boxing mobilizes all parts of the body, and 45 minutes of high-intensity training can consume 350 to 400 calories.