1, 1 Moderate and low intensity intermittent exercise twice a week.
Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.
2. Doing outdoor sports consumes more calories.
Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.
Step 3 keep swimming
Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.
4. Skipping rope can effectively lose weight without rebounding.
You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.
Step 5 ride a bike
Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. To lose weight by cycling, you must do the following:
1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising is enough to accelerate the metabolism of the body.
2. Choose a good location. Usually, everyone is busy with work and study, and there is no time to appreciate the people and things around them in detail. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor.
3. Not exercise. Sometimes you can't squeeze out special time to lose weight. 1 week, you can ride your bike twice or go to work by bike. [2]
minimum duration
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
Based on this, several optimal exercise periods can be deduced:
Morning session: 3 hours after breakfast to before lunch.
Afternoon: 3 hours after lunch to before dinner.
Evening session: 3 hours after dinner to bedtime.
Why not exercise immediately after meals?
1, the increase of insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.
2, stimulate the stomach: exercise after eating a full meal will bring mechanical stimulation to the stomach, so that the dissolved matter in the stomach will vibrate left and right, up and down, which is easy to cause vomiting, stomach cramps and other symptoms.
3, affecting the effect of weight loss exercise: after eating, the parasympathetic nerves in the body are easily suppressed. If the body wants to exercise, the exercise effect will be discounted.
4, blood flow distribution disorder: after eating a full meal, the digestive organs need a lot of blood for digestion and absorption, and the whole body muscles also need a lot of blood to participate in exercise, so it will seize the blood capacity of the digestive organs, leading to digestive and absorption dysfunction, not only affecting the exercise effect, but also causing harm to the body.
Realization mode
dance
Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dance, ballroom dance, or street dance, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise!
belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Unlike most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves many movements of turning back and stretching the whole body. Its fitness effect is similar to the static action of yoga.
Sports film
The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!
Physical therapy ball
If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!
health
Fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
Twist hula hoop
Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop can keep a good figure and make the waist of the body
Twist hula hoop
Twist hula hoop
Abdominal, hip and leg muscles are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect!
rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Thighs, buttocks and abdomen
Yes, this kind of fitness course is to exercise effectively in the place where fat is most likely to deposit on the body or the place you hate the most, such as the title! Join this fitness course and you will complete a series of exercises tailored for you!
Kick boxing
Kicking boxing, please don't associate it with "barbarism" and "violence". Kickboxing was originally introduced by boxers and professional aerobics players in New Zealand. The specific form is to mix boxing, karate, taekwondo, kungfu and even some dance movements together, with strong music, which is the unique style of aerobics.
climb mountains
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But before climbing the mountain, you should know your physical condition, and the old, the weak, the sick and the disabled should be cautious.
climb mountains
climb mountains
pilates
Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.
run quickly
Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
Running is also related to interest. Some people think running is too boring and troublesome. Actually, running is not like this. If you don't like running, it only means that you haven't done your homework well. Choosing a suit of sportswear and buying a pair of favorite running shoes when you are ready to run can increase the fun of running.
Do enough warm-up exercise before running, so as to avoid the possible injury caused by running, and also enhance the sports effect of running, so that we can burn fat faster.
Body movement
Wii fit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
Correct approach
The simplest exercise-jogging
When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot.
sit-up
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.
rope skipping
Correct posture: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.
Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will also make the body extremely tired. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
hula hoop
Shaking the hula hoop is a kind of full-body exercise, which can achieve the effect of slimming.
hula hoop
hula hoop
But exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
Take the stairs every day
Taking the stairs is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf and make it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
heat consumption
Swimming: Consume 175 calories every half hour. This is a coordinated movement of the whole body.
swim
swim
It is beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
Matching method
In addition to exercise to lose weight, people should also cooperate with other methods appropriately, and the effect will be more significant.
Eat less and eat more.
It means don't eat too much. You can eat less at a time, but you can add more meals so that your stomach won't be too hungry or bloated.
Massage method
It is to go to a professional massage institution for acupoint massage and promote the movement of fat through the massage of a masseur.
Foreign method
Surfing to lose weight
Surfers mainly use the strength of legs, waist and arms when doing this sport. It is very effective for eliminating fat in waist, legs and arms. Surfing can not only improve the thermoregulation function, improve and improve the function of the digestive system of the heart and lung system, but also improve the coordination of the human body and make the body fit.
When surfing, you will produce a kind of particle that cleans the blood vessel wall and stores fat and cholesterol. This granule can clean blood vessel wall, keep blood vessel unobstructed, and prevent obesity and cardiovascular diseases.
Kick boxing fitness
Kick boxing is another popular fitness and slimming exercise in Europe and America, which also has the effect of self-defense. Kick boxing combines boxing, Taekwondo, Karate, Muay Thai, free fighting and martial arts with strong music to keep fit and lose weight in entertainment. Kick boxing has the characteristics of fast pace, high intensity, reducing fat and shaping. Not only increase muscle volume, but also consume excess fat in the body. After a period of training, the body shape will be obviously improved.
Eight skipping ropes
Skipping rope is one of the simplest methods, but there are many skills in skipping rope. How to achieve the effect by jumping? Choose one of the following eight ways to lose weight by skipping rope.
Lateral oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Simple skipping rope
Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).
rope skipping
rope skipping
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Bend your knees on one foot
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Split legs and close legs
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Arms crossed
First do jump rope to prepare for exercise, and then cross your arms to jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Double skipping rope
Double skipping rope
Double skipping rope
The attention and coordination ability of skipping rope is much higher than that of single skipping rope;
Jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
Lateral foot jump
Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
Four major sports
Some people exercise very hard and work very hard, but their figure has not changed much; Some people tried various methods but finally had to give up; What are the secrets of successful people who lose weight? What shall we do? The following are the experiences from successful people, which will surprise you.
Knee lifting exercise
Find a sturdy chair and sit on the edge of the chair with your knees bent and your feet flat on the ground. Tighten your abdomen, lean back slightly, and keep your feet a few centimeters off the ground. Keep a steady movement, pull your knees towards your chest, and bend your upper body forward at the same time. Then put your feet back in place. Repeat.
Knee lifting exercise
Knee lifting exercise
Pedaling exercise
I just want you to lie on the floor and pretend to step on an imaginary bike. The correct action is to press the floor with your back down and put your hands behind your head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle.
Arm sit-ups
Lie down, bend your knees, and hook the bed with your feet together. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If you find it too difficult, lift your upper body off the floor.
Ball lifting movement
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward
Your purpose is to sweat. The purpose of all aerobic exercises is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.
Weight loss exercise
Step 1: Turn your back. Key points: sit in the front of the sofa, with your knees together and your upper body twisted in the opposite direction. Hold 10 seconds each time and do it three times, then switch sides. Stretching position: left and right waist muscles.
The second step: focus on the side waist movement: lean on the sofa handle and stretch easily. After a pause of 5 to 10 seconds, switch sides and do it three times in turn. Stretching position: left and right waist.
Healthy weight loss exercise
Healthy weight loss exercise
Step 3: Key points of hip-lifting and hip-closing: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, and bend your knees upward, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time. Stretching parts: muscles in the front abdomen and buttocks.
Step 4: Stretch back: Put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.
Step 5: Focus on the action on the back of the hip: bend the knees and thighs flat, straighten the back feet with knees down, lean forward, and pull the sofa with both hands straight. Repeat for 3 times after the action lasts 10 second. Stretching position: the muscles behind the buttocks.
Step 6: Key points of leg movements: 1 Put your feet straight and flat on the sofa, and 1 Bend your feet and put them on the ground, and tilt your body in the direction of straight feet. After each action is held for 10 second, repeat it for 3 times. Stretching position: the muscles behind the thigh.
Step 7: Focus on thigh exercise: 1 Straighten your feet, and 1 Bend your feet with your knees down. After the action is held for 10 second, repeat for 3 times. Stretching position: front thigh muscle.
Step 8: Focus on the movements of the thighs and buttocks: Sit the buttocks in the front of the sofa, straighten your knees, and stick your body and abdomen on your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities. Stretching parts: muscles at the back of thighs and buttocks.
exercises on bed
Action 1, waist and abdomen weight loss exercise
Lying on the bed on the left, feet together, knees bent. The left arm supports the upper body, and the right hand is balanced in front of the abdomen. You can cover your right leg with a blanket to increase the pressure. Lift your feet together and leave the bed, and spread your legs to form a diamond. Go back to the starting position and relax. Each group 12 times, do two groups. Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.
Exercise in bed to lose weight
Exercise in bed to lose weight
Action 2, small waist movement
Lie on your back, knees bent, feet together, shoulders on the edge of the bed. Put your hands behind your head. Do sit-ups slowly with the help of abdominal strength. Each group 12 times, doing two groups can exercise the waist and abdomen.
Action three, fangs and waist movements
Kneel on the bed with your knees and hands, keep the strength of your waist and hips, lift your right leg up, bend your knees, lift your feet, and return to the starting position after a few seconds. Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.
Action 4, thigh correction action
Lying on the bed on the left, legs bent, left arm supporting upper body, right hand in front of abdomen to help keep balance, and back straight. Try to raise your right leg to the highest level, then slowly lower it and restore it to its original state. Each group 12 times, do two groups. Switch sides and do the same for two groups 12 times.