1. Exercise to lose weight
Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training. For example, he can do push-ups and leg lifts in situ, which don't need fast speed, but he should have enough training time. Combined with healthy diet, the effect is immediate.
Skipping rope to lose weight
If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 15 00 meters. In addition, "due to the action of water waves, the skin constantly rubs against the human epidermis, which makes the skin relax and rest, so people who swim often have smooth and soft skin."
climb mountains
The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that the exercise has achieved the effect of burning fat.
go for a walk
Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".
5. Gymnastics
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1. Flexion and extension of lower limbs: supine position, arms straight at both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint, and try hard to make the knee close to the abdomen. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.