1, common weight loss exercise
aerobic exercise
There are many forms and events of aerobic exercise, such as brisk walking, jogging, cycling, skipping rope, fitness dancing, skating, swimming, playing badminton, playing Tai Ji Chuan, climbing stairs and boating. Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above-mentioned sports selectively.
Obese old people can choose their favorite exercise that is easy to stick to, and the amount of exercise should be suitable for their own situation. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes. Exercise intensity should reach the limit of effective heart rate, and the heart rate at the initial stage of exercise is 1 10 beats/min, and it can gradually rise to 140 beats/min after 1-3 weeks. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.
belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Different from most people's imagination, belly dancing is not only as simple as twisting the stomach, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.
Ride a bike
Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!
dance
Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dancing, or hiphop, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise! As long as you persist, your dream figure will definitely come true!
Sports film
The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!
Physical therapy ball
If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and blend into fitball with the most stretching posture, which is the highest realm of fitball. A simple action can lose weight, and the effect is particularly strange!
health
This is familiar to everyone. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time. However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
Twist hula hoop
Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!
Single row drum
Roller skating is a sport that used to be a trend. Those roller skates remind people of their childhood, but roller skating is really a trend in London, especially among adults. If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!
rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Kick boxing
Kicking boxing, please don't associate it with "barbarism" and "violence". Taekwondo was originally introduced by boxers and professional aerobics athletes from New Zealand. The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.
climb mountains
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But before climbing the mountain, you should know your physical condition, and the old, the weak, the sick and the disabled should be cautious.
pilates
Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.
run quickly
Do you have a minute? Are you efficient? Is it environmentally friendly? In big cities, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem very fulfilling. However, in the long run, people's health will be seriously threatened. Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
swim
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
tennis
Tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physical and mental health.
volleyball
When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!
Somatosensory action game
Wiifit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
Share a room
Science shows that having sex regularly has ten health effects, which are helpful to exercise, increase hormone secretion, improve the immune system's disease resistance, prolong the life span of men and women, and consume a lot of energy.
yoga
Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
2, slimming exercise before going to bed
1. Cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
2. Mermaid Yoga
Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!
Stretch your knees and thin thighs
Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs.
Soak feet to lose weight
Foot is the farthest part of the human body from the heart, which has a great influence on blood return, especially on obesity in the lower body. Soaking your feet with hot water before going to bed can not only relieve fatigue, but also help you sleep and lose weight. Soaking feet with hot water can improve local blood circulation, dispel cold, promote metabolism, and finally achieve the goal of fitness and weight loss.
Stretch and get thinner.
After 2 1 p.m, most human organs go to sleep. At this time, if you drink too much water, the internal organs must start working and digesting again, which is easy to disrupt the body clock, especially the burden on the kidneys, and make the edema worse. Therefore, drinking less water before going to bed can maintain the rest of the body and ensure that there will be no edema and obesity after waking up. Refuse midnight snack
6. Always turn over in bed
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.