The best way to lose fat is aerobic exercise 1. Lift your upper body.
Lift one third of your body, stand still for 5 seconds, and then put it down. 20 times in each group, repeating 3 groups can effectively reduce abdominal fat.
Lift your hips
Lie on the flat ground with your arms stretched out at your sides. Stick to your legs and keep your hips up to the sky. Keep your legs in place, don't bend your legs, it will be better to lift your hips in a static position. Do it 20 times in each group and repeat 3 groups.
3. Chair posture
Stand with your feet shoulder-width apart and your arms straight forward. Repeat breathing and bend your upper body 90 degrees forward. Put your hips back and sit down, just like sitting in a chair. Hold this position for 20 seconds, and then return to the starting position. Do three groups.
Step 4 sit down and lie down
Bend your knees and push the ground, and stick your calves to the outside of your thighs. Put your hands on the soles of your feet, slowly bend your upper body and lie back. After resting for 30 seconds, return to the starting position. Breathe repeatedly and do 3 groups repeatedly.
Reduce the weight on the inside of the arm.
Zhang Kaicheng's arms are shoulder-width, holding the water bottle and holding it over his head. If you are too reluctant, your shoulders will feel sore, so pay attention. Bend your arms back to the starting position and exercise repeatedly. 20 times in each group, and 3 groups were repeated.
6. Lose weight outside the arm
Just sit down with a chair or table and put your hands on the edge. It's important to squat down to your hips without touching the ground. Do squats repeatedly in this state. Bend your elbows slightly, squat, and stimulate your arms more. Do it 20 times in each group and repeat 3 groups.
How long does aerobic exercise start to consume fat 1, and aerobic exercise lasts for 30 minutes.
In the first 30 minutes of exercise, you consume water and sugar in your body, and then you will start to consume fat after 30 minutes. Reducing water and sugar can only temporarily reduce weight, and only by consuming fat can we really achieve the goal of losing weight.
This is better than spending the cash in your wallet in the first 30 minutes and spending the money in the bank after 30 minutes. Short-term exercise lowers blood sugar in the body and causes hunger. If you eat and drink after exercise, you will gain weight.
2. Exercise intensity is also an influencing factor.
Exercise to lose weight is to promote energy consumption. At the same time of exercise, the energy consumption of high intensity is definitely much smaller than that of low intensity, so the weight loss effect is more obvious. Xiao Liu lacks exercise time and intensity every day.
Fitness coaches recommend people who exercise to lose weight every time 1? 2 hours, within the range that the body can bear, no less than moderate intensity exercise, mainly aerobic exercise such as middle-speed running and skipping rope, combined with appropriate strength training. In order to lose weight, it is not advisable for some people to blindly increase the exercise time and intensity, which will only make people extremely tired and even lead to insomnia.
3. What is the most effective and scientific?
It is undoubtedly very stupid to lose weight only by dieting and taking a lot of oxygen, and it is also very easy to encounter bottlenecks. The simplest and rudest way is aerobic and anaerobic interval training. HIIT training is a good way to lose weight.
Theoretically speaking, anaerobic promotes metabolism, aerobic stresses the body, stimulates appetite and promotes fat storage. The combination of the two is the most effective way to reduce fat.
Generally speaking, reducing fat does not mean brainless aerobic training. Coupled with anaerobic training, it can not only improve the efficiency of fat reduction, but also help to shape the body. After the fat is cut off, you will find that your muscles are very good.
Precautions for aerobic exercise The first thing to note is that aerobic exercise is best done every day. For example, you can try walking, running, swimming, cycling, mountain climbing, aerobics, Tai Ji Chuan and other exercises with long practice time and certain intensity. For the exercise frequency, you can exercise for 30 minutes at a time, or two or three times a day, each time 10 minutes, and exercise for more than 30 minutes. For people who lose weight, you can do low-intensity exercise for more than 45 minutes at a time.
Second, warm-up exercise before aerobic exercise is essential. Warm-up is a warm-up activity, which generally refers to using low-intensity aerobic fitness to make your body better and better. Your body temperature rises slowly, your heart rate increases, your breathing becomes faster at a constant speed, and your blood circulation becomes faster, so that oxygen and nutrients will be transported to your heart and muscles to prepare for exercise. The warm-up activity starts with slight sweating, and the warm-up time is 5 ~ 10 minute. When it is cold, the warm-up time should be increased.
Third, what should I do after exercise? Cold body? . Warm up before exercise. Similarly, in order to prevent muscle and bone damage, how many minutes should there be after exercise? Cold body movement? Don't sit down or lie flat at once. Because in exercise, blood circulation is accelerated, and blood flow will also increase, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.