First, ride a bike.
Even at a slow speed, cycling can consume 400 calories per hour. The places for cycling exercise are the heart, waist, abdomen, calves and buttocks. Because cycling is a "suspended" movement, the body will not hit the ground. As long as you adjust the position of the handlebar and seat, you don't have to worry about damaging the joints, and the chance of injury is very small.
expert opinion/advice
One of the pleasures of cycling is to change the terrain: roads, dirt roads, forest paths, etc.
The secret of increasing energy consumption is to change the intensity. In other words, ride fast for 30 seconds, then slow down for 30 seconds, and so on. If you ride a bike indoors, you can increase the resistance within 1 min, and the transformation intensity will increase the consumption.
Exercise frequency
Ride for 45 minutes three times a week.
Second, running.
Running (fast running and jogging) consumes a lot of physical energy and is absolutely effective for slimming, with an average of 600 calories per hour. Running exercises the whole body, which is especially beneficial to the cardiovascular system. It exercises back muscles, strengthens abdominal muscles and tightens calf and hip muscles.
expert opinion/advice
Running combined with abdominal exercise is a shortcut to get vest line.
Exercise frequency
If you are not used to running, you have to adapt your body to this sport gradually. When you run for the first time, you can walk for 20 minutes and then run for 20 minutes. Run for 45 minutes three times a week. Bikini figure is not a dream!
Third, boxing.
For people with high work pressure, boxing is the best exercise after work. Boxing exercises the arms, knees, waist, abdomen and calves. Playing against sandbags for an hour consumes as many as 800 calories.
expert opinion/advice
Boxing consumes a lot of nerve energy, so don't exercise when you are very tired. Usually you can combine some soothing exercises, such as cycling and jogging.
Exercise frequency
Boxing for an hour a week.
Fourth, jump rope.
Skipping rope is not controlled by the venue, which is very effective in improving limb coordination and strengthening cardiovascular system. In terms of slimming, skipping rope can best shape slender arms and calves. Skipping rope for an hour consumes 850 calories.
expert opinion/advice
Don't rush for success. You can jump 10 minutes at first, and then gradually increase the time.
Exercise frequency
Skip rope for 20 minutes every week.