1, swimming to lose weight
In the process of swimming, the whole human body needs to participate, which will consume a lot of energy. Swimming 1 min can consume 36 calories. Swim 3-4 times a week and keep the swimming time at 1 hour every day, so that you can lose weight for one month, at least about 5 kg.
2, jogging to lose weight
Jogging is aerobic exercise, which can provide energy through aerobic energy supply system. Jogging for more than half an hour can consume body fat and achieve a good weight loss effect. Jog 4-5 times a week, and the jogging time should be more than half an hour each time. You can see the effect of losing weight in a month, and you can generally lose 3-5 pounds.
Step 3 jump rope to lose weight
Skipping rope not only needs to move to the legs, but also needs the muscles of the whole body to work hard at the same time. While accelerating the blood circulation of the body, it can also accelerate the burning of body fat calories and reduce the accumulation of body fat, thus achieving the effect of losing weight.
Skipping rope to lose weight should ensure that the skipping time is at least 20 minutes each time and at least 3 times a week, so that you can lose about 5- 10 kg a month.
Step 4 Ride a bike to lose weight
Cycling consumes a lot of energy for the human body and can effectively help burn body fat. The riding speed is per hour 10 km, and the energy consumption is 600 calories. Riding a bike for half an hour every day for one month can make you lose about 5 pounds.
5. Walking to lose weight
Race walking is an aerobic exercise, which consumes nearly 10 times more fat than usual walking, and has a good weight loss effect. Keep walking for more than an hour every day, and you can lose about 10 kg after one month.
Step 6 climb stairs to lose weight
Climbing stairs belongs to aerobic exercise. In the process of climbing stairs, the body will generate heat to speed up metabolism and blood circulation, which can effectively promote fat burning and help to lose weight. You can lose 5-1 0 A Jin month by climbing stairs1hour every day and taking correct steps.
7. Do housework to lose weight
If you don't want to exercise deliberately, you can also lose weight through some daily housework activities. Such as mopping the floor, mopping the floor can consume 9 calories per minute, exercise the chest, lose weight without reducing the chest; When washing clothes and washing clothes by hand, washing for one hour can consume about 300 calories; Cleaning doors and windows, cleaning doors and windows with the greatest action, can consume about 204 calories per hour. Sister paper can lose about 8 pounds a month by doing these housework every week.
8. Exercise pays attention to what can lose weight faster.
1, pay attention to warm-up.
Before starting exercise, proper warm-up exercise can raise body temperature and increase the activity of fat burning. During exercise, the metabolic rate of cells in the body will increase by 13% every time the body temperature rises by one degree. Therefore, doing a simple warm-up exercise for 5- 10 minutes before exercise can gradually increase the heart rate and speed up metabolism.
2. Join proper strength training.
Before you start aerobic exercise, you can properly carry out some strength training, such as sit-ups, dumbbells, squats, weightlifting, etc. These strength training can decompose fat in muscles, strengthen muscle exercise and enhance the ability of cells to burn fat.
3. Ensure the intensity of exercise
As long as you ensure a certain intensity of exercise, you can lose weight quickly. Therefore, no matter what kind of aerobic exercise, it is necessary to ensure that the duration is more than half an hour and you can exercise 4-5 times a week.