1, how to exercise to lose weight in summer
1, sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Step 2 curl up and sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Three, three minutes to jump.
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
4. Step action
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
5, trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
Step 6 push-ups
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
7. Side brace action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
2. Aerobic exercise to lose weight
1, mountain bike
Calories burned per hour: 500 to 600. In the morning, I climbed the hillside of the park by bike in the fresh air, and then roared down, thinking that you started to move, right? Besides, cycling is also a good way to lose weight.
2. snowboarding
Calories burned per hour: about 500. Skiing moves every muscle from head to toe, especially the legs. However, due to the large amount of exercise, my legs will hurt a little the next day.
Step 3 dive
Calories burned per hour: about 900. Bikini, bikini figure! Diving is the most effective body-building exercise among all fitness exercises. Can help you shape the lines of arms, chest, waist, buttocks and thighs in all directions.
Step 4 wade
Calories burned per hour: 500 to 700. Grab an oar, jump on a board, try to move to find the best place to surf, then stand up slowly and paddle freely in the water. This is the most popular sport abroad.
Step 5 cross-country skiing
Calories burned per hour: about 500 (or more). Cross-country skiing is an extremely difficult aerobic exercise, but it is not suitable for timid people. When you slide down to your heart's content, it's definitely a skinny exercise.
6. Rock climbing
Calories burned per hour: about 550. Climbing with three or five friends on weekends can not only connect feelings, relax the spirit, but also lose weight.
3. Exercise precautions
1. Pay attention to hydration during exercise.
Compared with the hot summer, it is cool in autumn, and the amount of sweating during exercise is reduced. But autumn is dry, the skin loses more water, and the exercise itself perspires, so it is necessary to replenish water in autumn. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys enough time to metabolize, and adjust the body fluid balance and osmotic pressure to the best state. Appropriate amount of water should also be added during exercise to prevent dehydration. It is not advisable to drink water immediately after exercise. It usually takes 5~ 15 minutes to drink water. Don't drink too much water at once, but drink slowly.
2. Do warm-up exercises.
When the temperature is low in autumn, people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, joint range of motion decrease and ligament extension decrease, which increases the risk of injury in autumn sports. Therefore, warm-up exercise must be done before exercise, so that the muscles can enter the state of exercise before starting to exercise.
3. Don't exercise too hard.
Because the range of joint motion is reduced and the flexibility is weakened in autumn, it is recommended not to do too much strenuous exercise in autumn. Anaerobic exercise and some high-intensity strength training are easy to cause physical discomfort. It is suggested that endurance aerobic exercise should be the main exercise in autumn, the frequency of strength training should not be too high, and the intensity should be medium and low.
adequate sleep
As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore physical strength, but also increase the secretion of "leptin", improve basal metabolism and make weight loss twice the result with half the effort.
5. Do more outdoor sports
In autumn, the weather is cool and the air is good. Compared with indoor sports, outdoor sports are more interesting. Such as mountain climbing, cycling, running, etc. These outdoor aerobic exercises can not only help you lose fat, but also relax your mood and improve your work efficiency.
6. Morning exercises should not be on an empty stomach.
Exercise consumes energy, but when you wake up in the morning, your body doesn't store much energy, which can't meet the heat consumption of exercise. If you don't eat in time, exercise on an empty stomach, and exercise for a long time, it will cause insufficient storage of liver glycogen, a large amount of blood sugar consumption, leading to hypoglycemia, and may cause dizziness, palpitation, black eyes and other symptoms.
7. Control diet after exercise
Exercise consumes energy and makes people feel after exercise.