Five secrets of exercise to effectively lose weight, exercise is the basic way to keep healthy, exercise is conducive to enhancing the body's immunity, and it is possible to grow taller if you persist in exercise. This sport requires high physical fitness. Here I will show you the benefits of the five secrets of effective weight loss through exercise.
Five secrets of exercise: lose weight effectively 1 1, and pay attention to your posture.
When you exercise on the treadmill, elliptical machine or treadmill, you can burn 10% more heat by swinging your arms naturally or holding the handle of the equipment gently.
Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then put your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.
3. Divide the movement time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.
Step 4 walk with load
For safety reasons, the load-bearing weight should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.
3. Relax aerobic exercise.
If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
Step 5 lift the ball
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward
Your purpose is to sweat. The purpose of all aerobic exercises is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.
Five secrets of exercise, strong slimming, 2 walking:
The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits.
Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Jogging:
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Alternate escape:
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
Swimming:
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people.
The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, for a 30-year-old person, when swimming, the heart rate can be controlled at180-30-10 =140 times, and the exercise time is not less than 30 times.