1, effective weight loss exercise in summer
(1) cycling
Cycling is a simple and effective exercise to burn fat. Cycling burns a lot of body fat every hour on average, and it will burn 450 to 600 calories an hour, which is equivalent to running for an hour and a half! Riding a bike for an hour every day can reduce 1 kg in a week, and the effect is very obvious.
(2) boating
It is also a good choice to go boating with family or a few friends on weekends and in summer. Rowing posture can exercise people's arms and abdomen, which has a significant effect on reducing fat in arms and abdomen. The design of some fitness movements is also inspired by rowing posture. If you find it boring to stay at home in a fixed posture, you might as well really row.
(3) Go quickly
If you feel that running in summer is too hard, you can start the fast walking mode to lose weight. Compared with running fast, running fast is less harmful and the weight loss effect is better than jogging. When walking briskly, pay attention to the correct posture, try to straighten your back and swing your hands.
(4) dancing
Dancing with light music will make the whole people feel better. Moreover, the dancing movements are rich, which can make the whole body move. In order to achieve the goal of losing weight by exercise, Bian Xiao suggested that when choosing dances, you should choose some lively or large-scale dances.
(5) Yoga
Yoga is the patent of many girls. Yoga in summer is a good exercise. Yoga doesn't need to be intense, but it can make you forget some unhappy things faster and make your mood more cheerful. At the same time, you can also make yourself more confident to face life. However, it should be noted that when doing yoga, don't force yourself to do every movement in a standard way. Do your best.
When doing these exercises, you can avoid sweating a lot and burn fat well. If you are still eager for fitness in summer, don't try these exercises more.
2. Suggestions for daily exercise
Bring a laundry bag.
Washing clothes is a chore of burning calories and eliminating fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can also help you burn more calories. Lift the laundry bag directly, and don't let it touch your body. This will give the bag the greatest resistance.
Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. If you think the laundry bag is not heavy enough, you can try sandbags, which is more helpful to improve your physical strength and endurance.
Floor movement
Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles.
It should be noted that you don't have to do many push-ups every time; Doing 3 to 4 push-ups and 25 to 50 sit-ups at a time is a good exercise plan.
Elastic motion
Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery.
When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.
Stabilizing ball
Rolling shoulders, arching back and lifting back, and flexing and stretching legs can all improve the stability of the body, thus achieving the effect of eliminating fat. Swiss ball (or stabilizer ball) is more effective for improving physical stability. Swiss ball is very suitable for stretching, which can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75cm to 85cm meet the requirements. Swiss ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups.
climb the stairs
Jogging up and down in the stands of stairs or sports fields is a good aerobic exercise. Climb the stairs from 6 to 12 at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged.
Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.