The best slimming exercise, now people are more and more busy with work and study, have no extra time to exercise and fitness, and become lazy over time, and people are easy to get fat. So what are the best slimming exercises?
The Best Slimming Exercise 1 Cross Leg Vertical Exercise
Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
Supine board movement
Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.
Long arm buckling motion
Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body and shoulders up, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.
Abdominal movement of lying down and lifting legs
This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.
"cycling" exercise
Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
"Captain's seat" movement
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
Buckling movement on fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
Abdominal exercise of straightening your legs
Similar to the seventh place, lying on the ground, legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.
Flat motion of arms and toes touching the ground
This kind of flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good. Exercise: Lie face down with your forearms on the ground.
Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat.
Abdominal movement
Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
After reading the introduction of the best slimming exercise mentioned above, I think everyone should understand it. The best way to lose weight is exercise.
Only exercise can lose excess fat. There are many ways to exercise, and the one that suits you is the best. So we should recognize these, especially obese girls. Moving, getting rid of fat is not a dream.
The best slimming exercise 2 protein can instantly enhance the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better.
If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise.
Eat more vegetarian food and less meat and starch, but don't go on a diet too much, or it will hurt your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction.
Poria cocos can strengthen spleen, regulate stomach and protect liver. Drinking Juewu decoction regularly does not affect the health of diet, but also helps to eliminate fat and detoxify, which can get twice the result with half the effort.
These methods are very good ways to lose weight. If you can do this in the process of losing weight, you will get twice the result with half the effort, especially when you exercise to lose weight. There are some precautions you should tell everyone first, that is, you should pay attention to warming up. If you don't warm up well, you are likely to be a little tired.
Best Slimming Exercise 3 is regarded as one of the most effective and safest methods to lose weight, and has always been favored by many women who love beauty. Exercise can not only exercise the body, make it consume excess fat in the body, promote metabolism, achieve the goal of losing weight through exercise, help you keep slim, but also make you feel happy.
The best way to lose weight through exercise
Exercise to lose weight is mainly divided into three categories: endurance sports, strength sports and ball games.
1, endurance sports
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
2. Strength movement
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
3. Ball games
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
What are the benefits of exercise to lose weight?
1, promoting metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.
The best time to exercise to lose weight.
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
Based on this, several optimal exercise periods can be deduced:
Morning session: 3 hours after breakfast to before lunch.
Afternoon: 3 hours after lunch to before dinner.
Evening session: 3 hours after dinner to bedtime.
Why not exercise immediately after meals?
1, the increase of insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.
2, stimulate the stomach: exercise after eating a full meal will bring mechanical stimulation to the stomach, so that the dissolved matter in the stomach will vibrate left and right, up and down, which is easy to cause vomiting, stomach cramps and other symptoms.
3, affecting the effect of weight loss exercise: after eating, the parasympathetic nerves in the body are easily suppressed. If the body wants to exercise, the exercise effect will be discounted.
4, blood flow distribution disorder: after eating a full meal, the digestive organs need a lot of blood for digestion and absorption, and the whole body muscles also need a lot of blood to participate in exercise, so it will seize the blood capacity of the digestive organs, leading to digestive and absorption dysfunction, not only affecting the exercise effect, but also causing harm to the body.
What is the fastest and most effective exercise to lose weight?
What exercise is most suitable for losing weight generally depends on what exercise consumes more calories. Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight.
Swimming to lose weight If you master some tips to lose weight, you can lose weight faster! Swimming time should be more than 40 minutes at a time, so it is more effective to lose weight.
1, go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute.
2. Try to reduce the rest time. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.
3. Use the kickboard. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
4. Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
5, fast short-distance tour. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.