What are the quick and effective fat-reducing exercises? Exercise is good for everyone. In life, many people will do some exercise to reduce fat, but they should stick to it no matter what exercise they do. What are the fast and effective fat-reducing exercises shared below?

What are the quick and effective fat-reducing exercises? 1 swimming?

Swimming can consume a lot of calories for us. As long as you do freestyle 12 minutes every day, you can consume 836KJ of calories and do it three times a week, and you can get rid of stay away from obesity's troubles. This kind of swimming with short time and high calorie consumption is the best choice to save time. Although it is also swimming, the amount of exercise in freestyle is relatively large, and the time required is only 12 minutes.

Walking often is also a good exercise. If you insist on walking 65,438+0,000 steps every day to keep your body from rebounding, you'd better feel a little sweaty. If you walk 1 0,000 steps a day, 1 month can consume 836KJ and lose weight 1kg. If converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual, especially in places with slopes such as steps.

jogging

Jogging has attracted more and more attention in recent years, because this aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body. You only need to do it for more than 20 minutes, which is a very outstanding way to lose weight. Moreover, jogging belongs to aerobic exercise. After 20 minutes, the body's fat will start to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

stretching

If you want to do stretching exercise, you'd better stick to it for seven seconds, so it will be effective. You can also choose the amount of exercise that suits you according to the actual situation. However, if you lose weight by stretching, if you give up halfway, it will be counterproductive, so you must persist. Some people want to lose weight by cutting down on food. They can press the point on their ears to control their appetite, which is the hunger point. Pressing about 5 times a day can effectively reduce appetite. But it is best to do it 30 minutes before meals, and the effect is better.

have a bath

If you like taking a bath, you can also lose weight by soaking your body. Because soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Imagine how comfortable it is to take a leisurely bath in the water, which can not only eliminate fatigue, but also effectively promote sweat discharge. If men don't like sports, use a simple half-length bath.

What are the quick and effective fat-reducing exercises? 2 men's fast fat-reducing slimming exercises.

Arm bending movement: put the phone book and other things with a certain weight into the handbag, then hold the handle of the bag by hand and lift it to the shoulder position repeatedly in the form of arm bending, and the left and right arms alternately do 30 times. This exercise can effectively stimulate the biceps brachii and make it strong and developed.

Bending the arm can exercise the upper body, bid farewell to the thin upper body, and get solid arms and breast enhancement.

Push-ups A: Put your hands flat on two chairs about a fist away from your shoulders, keep your body as straight as possible, and then do push-ups. This exercise can exercise the triceps brachii of the upper arm.

Push-ups B: The preparation posture before exercise is the same as that of A, only to increase the intensity of exercise, put your feet on the table. Straighten your legs. Doing push-ups slowly will stimulate the muscles outside the arm and gradually become resilient.

Squat exercise: legs apart, about shoulder width, legs slightly outward, legs slightly bent, hands clasped behind the head. Then, slowly squat down your hips until your thighs are flush with the ground. Then slowly recover, be careful not to straighten your knees.

Bend your knees: your hips touch the chair slightly, and your hands hold the edge of the chair tightly. Let your knees bend easily, put your legs together, then slowly bring your knees close to your chest, and then slowly recover.

Bend over sideways, hold a handbag with a proper weight, and put the palm of your other hand on the back of your head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways.

The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.

Lower body training: If you want to tighten your hips, strengthen your thighs and shape your ideal lower body, please do the following exercises:

Backward movement: separate your feet shoulder width apart, hold the chair with one hand, and keep your upper body still. Then, the knees stand forward and the waist slowly falls. Lean back and keep this position until you are tired.

This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks. Tip: As long as you take time out to do 15 minutes every day and persist for about a month, you can see the effect of these exercises!