What is the most reliable exercise to lose weight? Have you learned these sports tricks? The body is the foundation of our life. Exercise can help us to excrete toxins from our bodies quickly. A full state is more conducive to us to actively meet life. The importance of sports to the three highs is self-evident. Have you learned these sports tricks?
What is the most reliable exercise to lose weight? Have you learned these sports tricks? 1
Balance the whole body movement
Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes is the most suitable exercise time. Choose those sports that can exercise the whole body, such as swimming, dancing, body-building exercises and so on.
Split multiple stages
If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
Attention concentration
When you exercise, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better.
The action is in place accurately
You can't be sloppy during exercise. Complete each step carefully and strictly, and you can achieve the maximum exercise effect in a limited time. For the exercise range required by the coach, although we should do what we can, it is best to try our best to ensure that each movement can achieve the best effect.
Warm up before exercise
Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.
What is the most reliable exercise to lose weight? Have you learned these sports tricks? The splayed feet on the treadmill.
Have you ever noticed your feet when you exercise on the treadmill? What is their state when they run? Inside or outside the eight characters?
Don't think it's just the running posture, it's also related to the amount of fat consumed.
Studies have shown that running posture will affect fat consumption.
In other words, if you take the correct running posture, you can consume 6D0 calories in 30 minutes.
Incorrect posture can only make your fat consumption lower than this figure and consume more fat.
Advice for you: "outside eight-character" running method
When running, putting your feet in the "outside eight-character" state will not only make you run more stably, but also increase the resistance during running and consume more calories.
And if you can stand on tiptoe when running, the effect will be better.
Practice fitness ball
Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs.
In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor.
The purpose of doing this is to keep your balance, constantly adjust your posture and move the meridians of your whole body.
Advice for you: put a fitness ball in the office.
Of course, we don't think we can force you to change your chair into a fitness ball, but you can put a fitness ball in the office.
Especially when you are sleepy after lunch, sitting on the fitness ball for 30 minutes will immediately refresh you.
In addition, it would be more perfect if you could exercise with dumbbells again.
Jump rope and jump "double shake"
The fitness instructor said: Do 200 skipping exercises every day, which can tighten the muscles of the whole body, burn fat better and achieve the purpose of body shaping.
This statement is true! But if we change the way of skipping rope, we may get twice the result with half the effort.
Advice for you: Try 100 "Double Shake" every day.
The "double shaking" jump in skipping rope means that when you jump with a rope, the rope passes under your feet quickly twice.
Compared with the normal skipping method, this is more difficult, but it is also the best jumping method to consume fat.
It can effectively burn 26 calories of fat in one minute, and it can tighten your whole body muscles, exercise endurance and enhance strength.
Give yourself a break.
First of all, you should recognize yourself: you are just an ordinary company employee, not someone who wants to win a lifelong medal through exercise and fitness.
Therefore, your fitness training should be slow and appropriate, and never be an enthusiastic "fitness saint".
Advice for you: 1/4 principle
This is the "time principle" from the recommendation manual of American Fitness Association.
Its advice is: within 60 minutes of exercise, make sure you have a 20-minute break; In the annual exercise and fitness plan, you should set aside 1/4 time to learn theoretical knowledge for yourself and upgrade and update your fitness concept.
You know, fitness is not the whole of life, life needs fitness to adjust.
Jumping in place consumes the most fat.
Jumping is a good way to keep fit. Regular jumping exercise can make the body get health care vibration massage, thus improving health, enhancing physical fitness and improving exercise level.
Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level, balance ability and developing the ability and sensitivity of coordinating exertion.
Advice for you: practice jumping in place with your bare hands.
That is to say, in the absence of any equipment, the jumping action is repeatedly practiced in situ.
Such as: straight leg jump-starting from squat, swing your arm and jump up, and the fall buffer will return to squat. Repeat this 5- 10 times, and practice 2-3 times a week.
The essentials of abdominal jumping are: from the beginning of semi-squatting, swing your arms and jump up to close your legs and abdomen, and then continue to repeat the exercise after falling backwards.
Exercise twice a week in 3 groups, each group 10-20, which is very effective for abdominal weight loss.
During exercise, you should choose soft ground, such as sand and grass. After exercise, you should pay attention to relaxing and massaging your calves to prevent shin inflammation and affect your health.