Among the three most effective weight-loss exercises, weight loss is something that many people are trying to do now. Speaking of losing weight, the most effective thing is to do aerobic exercise. There are many ways to lose weight in life. Here are the three most effective weight-loss exercises. Come and have a look.
The three most effective weight-loss exercises 1 exercise 1: skipping.
Skipping rope for half an hour can easily consume 600 calories. Skipping rope is an aerobic exercise that combines fat burning and shaping. In addition, skipping rope does not need a specific place and a lot of time, so skipping rope is a convenient exercise to lose weight. As long as you have skipping rope, you can lose weight by listening to two songs. If you want to burn fat better, you should also pay attention to the posture of skipping. First of all, straighten your back when skipping rope. In addition, completely open the chest. In addition, when skipping rope, you should consciously tighten your abdomen and buttocks.
Exercise 2, Swimming
Swimming for half an hour can consume about 230 calories. Swimming can not only consume fat, but also massage muscle groups during swimming to get the effect of shaping. Swimming may be tiring, but make sure you have enough exercise time. The cumulative swimming time must be more than half an hour. And you can't eat immediately after exercise. You should eat after an hour of exercise. Swimming to lose weight is very suitable for summer, which can prevent heatstroke and reduce fat and shape.
Exercise 3, jogging
Jogging for half an hour can consume 200 calories. Jogging is the most convenient and commonly used aerobic exercise. It's very helpful to lose weight. Set aside some time for jogging every morning and evening, and stick to it for a while to lose weight successfully. But in order to get a better slimming effect, the running time should be more than 40 minutes each time, so as to burn body fat better. In addition, you should also pay attention to the running posture when running. When running, make sure that your back is straight, your abdomen is tightened, and your thighs are open. Don't just move your calves and knees. As long as enough exercise time and standard posture are guaranteed, you can lose weight better.
Three most effective weight-loss exercises. Warm up before exercise.
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Second, exercise in the morning.
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
Third, concentrate.
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
Fourth, consciously exercise more upper arms.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.