Aerobic exercise method of burning fat 1no 1 Tekvindo
The advantage of exercise is that it helps to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.
Suitable for crowds, office sedentary people, want MM with thin waist. Exercise cycle, 2~3 times a week, each time 1~2 hours. Heat consumption, about 700 kcal/hour
Second, swimming.
Sports advantages: swimming can overcome water and resistance instead of gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people and knee joint injuries; Seriously overweight; Lose weight; A body-building group. Exercise cycle, 3~4 times a week, 30~60 minutes each time. Heat consumption, about 650 kcal/hour
Third, jogging.
The benefits of exercise can improve the quality of sleep. Through running, the blood supply and oxygen supply of the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people, want to lose weight, need to relieve stress, alleviate sub-health and prevent cardiovascular diseases. Exercise cycle, 3~4 times a week, 40~60 minutes each time. Heat consumption, about 650 kcal/hour
Fourth, tennis.
Sports advantage, tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate a sense of rhythm and physical coordination.
Suitable for people, weight loss and fitness people, tennis lovers. Exercise cycle, 3~4 times a week, 40~60 minutes each time. Heat consumption, about 560 kcal/hour
Fifth, bicycles.
The benefits of exercise can prevent brain aging and improve the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people, people with knee joint injury, serious overweight, cervical spondylosis and lumbar disc herniation. Exercise cycle, 3~4 times a week, 40~60 minutes each time. Heat consumption, about 420kcal/hour.
Aerobic exercise fat burning method 2 aerobic exercise to lose weight
1, running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 2 jump rope to lose weight
Skipping rope to lose weight is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope to lose weight can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope to lose weight as the main content of aerobic fat reduction before the game, and at the same time can exercise the coordination and sensitivity of the whole body.
3. Bicycle
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good.
4. Various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Step 5 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.