880cal/ hour, three times a week, can eliminate obesity confusion. Swimming fitness exercise with short time and high calorie consumption is the best choice to save time and effort. Swimming is the same, freestyle is more intense, only takes 12 minutes, and consumes a lot of calories. The frictional resistance of human activities in water is 12 times that on land. Therefore, people will feel strong frictional resistance when moving in water. When swimming, the back, chest, abdomen, buttocks and feet can be well exercised in the water. When swimming, slow swimming and fast swimming can cross each other to improve the efficiency of fat reduction.

Step 2 jump rope

880cal/ hour, skipping rope is a simple, strong and effective fitness exercise. With detection information, jump 10 minute, jump 140 times per minute, which is equivalent to jogging for half an hour. Skipping rope requires fitness exercises, including leg muscles, quadriceps, inner thigh muscles, shoulders, back and arms, which can make people participate in fitness exercises and make people slim down. Beginners are advised to jump 60- 100 times a day, divided into 2- 3 times, with an interval of 1 minute. After proficiency, 400- 500 times a day, divided into 2 times, with an interval of 1 minute.

Step 3 dance

600-800cal/ hour, which is also the most expensive one in a day. Bala Bala dance can make all parts of the human body move, which can only be done by doing this fitness exercise. I feel thinner after dancing every day. If you want to be slimmer, you just need to fan dance seriously. Stick to it for more than 20 minutes and it will be effective. Once a day plays a role in fitness in games and entertainment, which is very beneficial to the human body.

Step 3 jog

600cal/ hour jogging is not only a very simple exercise to reduce fat, but also the most popular exercise to reduce fat at this stage. When jogging to lose weight, you should pay attention to running for more than 30 minutes, preferably 40 minutes, and running speed should not be too fast.

Step 4 ride a bike

500cal/ hour, cycling is an easy exercise to lose fat. When riding a bicycle, because the pedal leaves the road, it is not easy to cause too much pressure on bare feet, knee joints and other joints, which is conducive to exercising daily perseverance. But pay attention to the speed of cycling. If you ride slowly and leisurely, the actual effect of losing weight is average.

Step 5 take a brisk walk

500cal/ hour, walking, everyone, walking can be said to be the lowest sports threshold. The error of fast mechanical watch should pay attention to the correct posture of straightening waist, heel touching the ground, hands and of course swinging arm. After mastering the proper walking method, you can try to lift your legs and increase your pace to lose weight.