Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.

2. What is the most weight-losing exercise for indoor aerobic exercise?

Besides doing aerobic exercise outdoors, you can also do it indoors. You can buy some aerobics course DVDs and dance to the music while watching them. It can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.

3. What is the most weight-losing treadmill exercise indoors?

Aerobic exercise can also be done indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a treadmill at home, it will have the same effect to use wooden boxes or magazines to go up and down the steps, but pay attention to safety.

4. What kind of indoor exercise is the most weight-losing and leg-lifting?

This sport does not need any equipment, and is not limited by time, space, climate and environment. It only needs a square meter of venue.

The specific action of leg-lifting running is: hands akimbo, upper body straight, eyes straight ahead, feet upright, first lift your right foot to make the thigh and calf at right angles, and then push your left foot under your right foot, so that the left thigh and calf are also at right angles. According to this posture, both feet run alternately in the same place. In the process of running in the same place with high legs, the upper body should always be straight. The exercise time is about five minutes each time, and the exercise frequency is about 50 times per minute. You can master it according to your physical condition and gradually advance from slow to fast.

Long-term adherence to running in situ with high legs can improve vital capacity, remove excess abdominal fat and exercise abdominal muscles. The daily exercise time can be controlled at about fifteen minutes, but it is not suitable when you are full. It is best to arrange exercise time between morning and evening before going to bed, so as not to affect the digestion of food in the stomach. As long as you persevere, you will be able to keep fit.

Which kind of exercise is good for losing weight, indoor or outdoor?

Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.

Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Experts said: "Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories."

In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time. Of course, bad weather or too strong or too dim light is also potentially dangerous for people who exercise outdoors. In this case, experts suggest that exercise should be moved indoors and made up by fitness equipment.

For example, we can simulate the state of mountain climbing on the treadmill, and we can achieve the effect by constantly changing the running angle. Therefore, in terms of weight loss effect, outdoor weight loss method is still slightly better!

A method suitable for indoor exercise to lose weight

Legs up and down

Now put your hips towards the ceiling, keep your arms straight, lift your heels off the ground and put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.

Curl up, sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Sit flat and stretch forward.

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

3-minute step jump

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.