5 kilometers-
One of the best ways to burn fat is to walk! Remember, walk faster, preferably at a speed of 5 kilometers per hour. If you walk 1 hour, you can burn about 400 calories.
Remember to walk slowly for 3 ~ 5 minutes to warm up, and put on multifunctional sports shoes or walking shoes!
/kloc-below 0/2-
Don't forget to add 12 anytime and anywhere!
When hiking in the park, "half-court plus 12 side kick!" Or, after sitting in the office for 1 hour, get up and do 12 squats; Do 12 push-ups before taking a shower at night (can't you do them by hand? You can also do a relatively labor-saving semi-kneeling or wall-pushing posture! )
10 minutes-
As long as you sit quietly for 10 minutes every day, you can relieve the heavy pressure and regain your vitality.
Choose a quiet corner, turn off the mobile phone and TV, try to calm yourself down, concentrate only on your breathing, inhale slowly, inhale the air into the abdomen (below the lower abdomen) 10 ~ 15 seconds, and then exhale completely at the same speed.
Concentrate on getting in and out like this and try to get rid of distractions. You may occasionally hear the horn of a car in the distance, but that doesn't prevent you from counting your breath. . . Count to 50, and your 10 minute meditation will be completed!
55——
The frisbee was invented by 1948. It has been 55 years now and has a long history! Why does it stand the test of time so well? Because it's light, small and fun, and it can make you lose weight!
Don't forget to take it with you next time you go for an outing with your relatives and friends. Don't sit down when you see the beautiful grassland. Let's play Frisbee. You can run back and forth, jump up and down, full of fun and enough exercise!
1 10 card-
This is the calories you burn every 1kg muscle 1 day! So guess how many calories fat can help you metabolize? 1kg fat is less than 1 1 calorie! So sisters, step up muscle strength training!
500 miles—
You have to change your sneakers after running 500 miles! If you walk 5 miles on the treadmill every day, please let these shoes retire gloriously after 100, because they can't protect your knees and ankles anymore.
500mile is also equivalent to 1 100km. People who walk for 30 minutes every day (the walking distance is about 3km) should change 1 year 1 pair of multifunctional walking shoes!
/kloc-below 0/30-
To what extent should you exercise? If you can't count (220- age) ×? The formula of% doesn't matter. Remember, the heart rate should be at least 130 beats per minute.
When you finish warm-up and enter the main exercise, you can feel your pulse. If it exceeds 2 1 every 10 second, it is considered aerobic exercise, and the fat burning effect is the best!
20%——
Our brain only accounts for 2% of our body weight, but it consumes 20% of our oxygen intake. This is why people who sit in the office for a long time and use their brains too much feel particularly tired.
Experts say that mental exercise is better than physical exercise. In order to improve the chronic fatigue caused by sitting for a long time, in addition to increasing the body's oxygen absorption capacity, do at least 30 minutes of exercise every week, and try the following tips. ...
Instead of taking a coffee break every 1-2 hours for 10 minutes, stretch every 15-20 minutes for 15-30 seconds. You can stand up and turn around; Do a few chest expansion exercises; Otherwise, take your eyes off the computer, relax and take a few deep breaths at a distance.
3——
If you can only walk for 15 minutes, how can you increase the efficiency of burning fat?
The secret is that Zhong Jian jumps rope every 3 minutes while walking. Not a good dancer? Don't worry, even if there is no rope to jump in place, the effect is the same!