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No. 1, Taekwondo

[1] Benefits of exercise: It helps to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.

Suitable for people: sedentary people in the office, want thin waist mm.

Exercise cycle: 2~3 times a week, each time 1~2 hours.

Heat consumption: about 700 kcal/hour

Second, swimming.

Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 kcal/hour

Third, jogging.

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.

Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 kcal/hour

Fourth, tennis.

Sports advantage: tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate a sense of rhythm and physical coordination.

Suitable for people: people who lose weight and keep fit, tennis lovers.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 560 kcal/hour

Fifth, bicycles.

Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 420 kcal/hour.