1, playing badminton
Playing badminton is suitable for women to lose weight. Playing badminton can exercise the arms, calves and thighs, which can effectively exercise the body. Swinging the ball can pull the whole body, shape the body and make the female body more flexible. In addition, it can also train the coordination of hands and feet, so that people can better use their concentration to participate in study and work.
Step 2 swim
Swimming is a kind of whole-body exercise, which can effectively enhance the functions of heart muscle and lungs, enhance physical strength and immunity, and shape beautiful curves for women. Swimming is protected by water and has little damage to bones and joints.
3. Underwater exercise bike
Like ordinary bicycles, underwater sports bicycles help to tighten the legs and hips and reduce the abdomen and waistline. The special feature of cycling in water is that the exercise is softer, the joints are less worn, and the muscles are less sore after fitness. In addition, the water flow driven by cycling has a massage effect on the legs, which helps to detoxify and stimulate blood circulation, and can also prevent leg edema.
4. Yoga
Yoga is characterized by exercising all the muscles and joints of the whole body through gentle movements: abdominal muscles, buttocks, back, legs and arms, which can mobilize deep muscles. Stretching can correct human posture, strengthen flexibility and make the body more symmetrical. If you want to shape quickly, it is recommended to choose dynamic yoga, which can mobilize more muscles, burn more calories and accelerate the process of losing weight and shaping.
Step 5 dance
Dancing can speed up metabolism, remove waste in the body, repair the body shape, adjust beauty from the inside out, bring you elegant temperament and light posture, improve people's internal and external temperament, and also enhance physical strength and flexibility, so that limbs can develop in a balanced way.
Step 6 run
Running can reduce the incidence of breast cancer and other cancers in women. If you keep running for 30 minutes every day, you can not only keep fit, but also lose weight. However, what sports need is persistence, and only persistence can we see unexpected results.
7. Pilates Fitness Method
Pilates is unique in that it can exercise deep muscles and help correct your posture. In addition, because Pilates is mainly a stretching action, the muscles are also lengthened and the body is softer. In addition, Pilates exercise is very suitable for reducing abdomen.
8. Ride a bike
Riding a bike is the easiest exercise to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.
9.surfing
Surfing is a sport. If you are a courageous woman, you can try. Because surfing can make people forget their troubles and experience the thrill and excitement of fighting and galloping on the waves again and again. The advantage of surfing is that it can keep the balance of the body, enhance the strength of all parts of the body, eliminate excess fat, and have the function of slimming and beautifying.
10, climb the stairs
Long-term adherence to climbing stairs can effectively enhance our cardiopulmonary function, promote blood circulation and enhance the body's metabolic capacity. Because of the high intensity of exercise, we can easily change our obese physique, reduce the fat content in the body and effectively avoid the problem of getting fat again.
1 1, jump rope
Don't skip rope for at least 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, and don't exceed 2 hours at the longest, because overtraining for more than 2 hours will make your body extremely tired. Skipping rope should not be less than 4 times a week, but not more than 6 times. Just keep exercising for 40 minutes at a time.
Second, the timetable for girls to lose weight
The Quaker's name for Sunday
Exercise items: chest and back bench press 1 ~ 2 groups warm up, dumbbell bench press 20RM×3, dumbbell flying bird 20RM×3, butterfly machine (or cross chest clamp) 20RM×3, Roman chair stand (or hard pull) 20RM×3, barbell rowing 30RM×3, sitting rowing (or one-arm dumbbell rowing).
Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.
the next day
Exercise items: 30 squats on legs, hips and aerobic, 30RM×3 warm-up squats, 25RM×3 lunges, 20RM×3 heel lifts, 25RM×3 leg bends, 25RM×3 back swings, and running for 30 ~ 40 minutes.
Key points: don't use heavy weight, don't use explosive force; After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should be tightened; Keep the waist, back, legs and buttocks tense and move slowly to prevent injury; Pay attention to stretching exercises between groups and after training, and pull the line apart.
the third day
Exercise: Abdomen, aerobic warm-up, leg-bending sit-ups (or bench legs) 30RM×3, leg-lifting support (or leg-lifting sitting posture) 25RM×3, leg-lifting support (or leg-lifting sitting posture) 25RM×6 (left and right groups respectively), load-bearing rotation 50RM×3, and running for 30 ~ 40 minutes.
Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.
The fourth day
Exercise items: chest and arm bench press 1 ~ 2 group warm-up, upward inclined bench press 20RM×3, upward inclined bird 20RM×3, butterfly swimming machine (or cross chest clamp) 20RM×3, shoulder press 25RM×3, double-head bending lift 25RM×3, and single-arm neck and back arm flexion and extension 20RM×3.
Key points: After training, do more stretching of arm muscles to prevent lumps.
Third, the best time for girls to exercise to lose weight
1, summer
Summer is the best time to lose weight. Because of the hot weather, the sports meeting produces a lot of consumption.
2. Before and after meals
Exercise 30 minutes before meals can reduce weight, because appetite will decrease and food intake will decrease; It is better to exercise for 30 minutes after meals to lose weight, because the digestion and absorption function is reduced and exercise can consume a lot of calories.
3. In the morning
People with excessive body fat accumulation can exercise in the morning, which also consumes a lot of calories and burns body fat to achieve the effect of losing weight.
Fourth, do girls exercise to lose weight and gain muscle?
Long muscles are not that simple. You must meet the following conditions:
1, there must be a heavy continuous stimulation.
Because the constant stimulation of heavy weight will tear muscle fibers, the number and thickness of muscle fibers can be increased by repairing them again. In other words, the body needs to adapt to this situation because of the constant stimulation of heavy objects, which will make its muscles stronger.
2. The body must be required to take enough protein.
Because the synthesis of muscle fiber needs sufficient nutrition, among which protein is the most important, if protein is not enough, then the muscle can't grow. The reason is simple: lack of nutrition.
3. Be sure to have enough androgen.
Because androgen helps to promote muscle growth, it is difficult to grow muscle without androgen, so female compatriots don't have to worry too much.
5. What do women eat before exercise to accelerate fat burning?
1, warm food
If you want to speed up the metabolism of body fat, you can choose to eat warm food one hour before doing exercise, which can effectively improve the body's basal metabolic rate.
Warm foods include: green onions, garlic, leeks, carrots, peppers, peppers, mangoes, chestnuts, red dates, ginger, lychee, longan, oranges, grapes, glutinous rice, walnuts, scented tea, oolong tea, beef and shrimp.
2. Carbohydrate food
Carbohydrates contribute to high-intensity exercise because they can be quickly broken down into glycogen, which is needed for your muscles to work normally. Therefore, if you want to work hard for a period of time, you must eat carbohydrates in advance. Therefore, as long as you don't exercise after meals 1- 1.5 hours, it's best to supplement an appropriate amount of carbohydrates before exercise 1 hour.
Foods rich in carbohydrates are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts and vegetables (such as carrots and sweet potatoes). ).
3. Foods rich in fiber
Rich in fiber, which means that it will gradually and slowly release sugar into human blood, unlike ordinary starch, which will greatly increase blood sugar in an instant. This continuous energy supplement helps to keep your energy level consistent during fitness exercise.
Foods rich in fiber include: wheat bran, corn, brown rice, black rice, yellow rice, soybean, oat, buckwheat, fungus, kelp, water bamboo, konjac, sweet potato, celery, bitter gourd, carrot, pumpkin and fruit.
4. Sugar-free coffee
Caffeine contained in coffee can improve blood circulation. The better the blood circulation, the better the exercise effect, and you can burn 15% more calories on average. Therefore, drinking sugar-free coffee before exercise can improve the fat burning rate and is very healthy.
The correct way: It is suggested that friends who lose weight drink a cup of coffee without any seasoning before exercise, which can burn fat quickly, and you will feel obvious after half a month.
5500 ml warm water
Drinking more water can speed up blood circulation and strengthen the body's metabolic rate. Drinking a cup of 500cc warm water two hours before exercise can reduce hunger and replenish water in time. When water enters the stomach, it will quickly detoxify, which can relieve constipation for people who lose weight and achieve very good body shaping effect.
The correct way: lose weight by drinking water and exercising, and drink water when you are not thirsty.
6. What do women eat after losing weight?
1, honey water
Honey water itself has a good weight loss effect, and compared with ordinary boiled water, honey water has richer nutritional value and better taste. Generally, the body loses a lot of water during exercise, so drinking a cup of honey water after exercise can not only replenish water, but also supplement the nutrition and energy needed by the human body. In addition, honey water also has the function of detoxification, which is simply the best choice for diet food after exercise. However, it should be noted that drinking water after a lot of exercise should not be too urgent, so you must drink it slowly.
Step 2: eggs
Eggs are rich in protein and energy. After exercise, the body will inevitably consume a lot of physical strength, so eating eggs after exercise also plays an important role in physical recovery. In addition, the egg diet is a very common way to lose weight. Because the calories of eggs are low, there is no need to worry about getting fat after exercise, and it can also help the body.
Step 3: fruit
Fruits are generally rich in vitamins and water, which can quickly supplement the nutrients and water needed by the body after exercise. In addition, fruit is low in calories and fructose is easy to digest, so you don't have to worry about gaining weight while providing energy to your body. One more thing, eating fruit after exercise is also very helpful to improve metabolism. But what needs attention is the choice of fruit. If you want to help lose weight after exercise, you should choose fruits with sufficient water and low calories. Generally speaking, apples, bananas and tomatoes are all good choices.
Seven, women's exercise to lose weight matters needing attention
1, do enough preparation exercises
Women's weight loss exercise should be gradual and vary from person to person. Before exercise, they should make full preparations to prevent trauma.
2. Develop the habit of breathing through the nose during exercise.
Because there is a lot of hair in the nose, it can filter the air and protect the trachea and lungs from dust and germs.
Step 3 drink plenty of water
People often ignore the importance of drinking water during exercise. In fact, the climate is relatively dry, and you need to sweat a lot during exercise, so you should pay attention to replenish water in time during exercise.
4, should not sweat.
When it is warm and cold in early spring, excessive physical activity and sweating in fitness exercise are easy to make the body catch a cold and induce various respiratory diseases; And in spring, the body needs an adjustment stage to adapt to the large amount of exercise. At this time, if you suddenly increase the amount of exercise, it will cause great consumption to your body.