What exercise can effectively lose weight?
rope skipping
You can jump rope. This sport requires small space and low investment. Of course, this also requires you to dance for a while. Time is based on 10 minute.
Do the housework
Housework is everyone's responsibility in life. When doing housework, MM may wish to change her mind, so that housework is no longer boring, and it can also play a slimming effect. In fact, doing housework is the best way to lose weight. Because when doing housework, the body will get exercise in bending and swinging, which will pull the fat in the body to metabolize quickly, thus easily getting rid of the autumn weight.
Go backwards.
The oxygen consumption of reverse walking is 3 1% higher than that of forward walking, and the heart rate is fast 15%. So walking backwards is one of the most economical and effective ways to lose weight. Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thigh and back. It is reported that walking backwards can also protect the cerebellum, and losing weight through exercise is conducive to improving the flexibility and coordination of the body, which is a very effective and beneficial method for the elderly to keep fit. When walking backwards, you should choose an open and flat place. The pace should be controlled at 45-60 steps per minute, and the distance to lose weight by exercise is generally 600- 1000 meters.
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.
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.
In short, as long as you exercise, you can lose weight (exercise for enough time and intensity), do housework, dance and climb stairs. The exercise time should be long enough and the intensity should be strong enough. Not if you don't breathe after exercise.
Related reading: What are the precautions for exercise to lose weight?
1. Exercise with one or several friends.
When friends exercise together, they can supervise and encourage each other, and can avoid loneliness when exercising alone and feeling taken care of when accidents happen.
2. The amount of exercise should be appropriate.
In different seasons and different environments, the amount of exercise should be adjusted appropriately. Under normal circumstances, as long as you sweat every time you exercise, the purpose of fitness is achieved. Don't ignore your physical condition in pursuit of "immediate results", especially when you are unwell, and pay more attention to the time and amount of exercise.
3. Don't make a strict exercise schedule.
It's important to keep fit and exercise. If the schedule is too harsh, you will feel too stressed to stick to it. At the beginning, we must exercise step by step, gradually increase the amount of exercise, and let the body gradually adapt.
4. It is not appropriate to exercise when the spirit is highly nervous and the mood fluctuates violently.
Clinical psychologists point out that people can't exercise when they are in high tension or emotional fluctuation, otherwise it will damage their health and cause mental illness, which should be kept in mind.
5. Choose a good exercise place.
First, don't be too remote, waste time and unsafe; Secondly, don't exercise in downtown areas, where there are many pedestrians and vehicles, the environment and air quality can not be guaranteed, and it is easy to distract attention.
6. Don't change your exercise habits in pursuit of fashion.
For example, some experts think mountain climbing is good, others think aerobic exercise is feasible and so on. However, fashionable sports methods may not be suitable for you.
7. Change bad diet and living habits.
Control the intake of protein and cereal, go to bed on time, don't eat snacks, don't smoke and drink, and adjust your mind.
8. Always try new ways to exercise.
Health experts engaged in fitness exercise believe that any kind of exercise has advantages and disadvantages. As long as it is beneficial to people's health, you can actively participate instead of choosing a way.