Many people have been worried about their obesity and want to know how to lose weight by paying attention to health. So here's how to help them lose weight through effective fitness. First of all, pay attention to the parts you want to practice, be prepared to warm up and relax, and exercise healthily.

How to lose weight in fitness? 1 The main part of fitness exercise.

1, deltoid muscle (shoulder)-dumbbell forward lift, side lift, sitting posture leaning side lift, exercise deltoid muscle respectively. Be careful not to shake your body when practicing.

If you practice at home, you can lift a heavy object instead of dumbbells and practice alternately with your left and right hands. I often use 4L pure water plastic kettle to replace water at home.

2, biceps-barbells, dumbbells bend, but also pay attention to the body not to shake, the whole process with biceps force.

At home, I also use a bottle of water instead of dumbbells. I think a bottle of water is too light to find anything else.

3, gluteus maximus, thigh muscle group-barbell squat, this is the king of strength training. Hold your head up, hold your chest up and stick your ass up when you do it. This action will turn your ass off the tablet.

If you do it at home, you don't need to use auxiliary equipment. Just do it when you brush your teeth. Do 2 or 3 groups, 20 at a time. Might as well squat down and shoot with an arrow. The effect is leverage.

How to lose weight in fitness? 2. Strengthen cardiopulmonary activities.

This 20-minute exercise program enhances heart and lung function by raising heart rate. Therefore, it is very necessary to maintain a certain intensity of exercise during the exercise. Exercise intensity can be controlled by heart rate. Subtract your age from 220, then multiply this number (maximum heart rate) by 50%, 60% and 80% respectively to calculate your heart rate area. The specific method is:

2 minutes: Walk slowly, 50% of the maximum heart rate;

5 minutes: walk at a medium speed and swing your arms back and forth at the same time, 60% of the maximum heart rate;

7 minutes: walking fast, obviously feeling accelerated breathing, 80% of the maximum heart rate;

4 minutes: walking at a medium speed, 60% of the maximum heart rate;

2 minutes: Walk slowly, 50% of the maximum heart rate.

Second, ultra-fast power shaping.

These actions can make many muscles get exercise, and at the same time, they can consume more calories in the shortest time. Stand up and warm up first, and then do 12 ~ 15 times for each movement. Don't rest between actions. After all, take a break and start again from the beginning.

1, shoulder bridge bracket

Strengthen abdominal muscles, back muscles, gluteal muscles and hamstring muscles.

Lie on your back, knees bent, feet hip width apart, feet flat on the floor. Put your arms at your sides. Tighten the gluteal and abdominal muscles and slowly lift the hips off the ground until the knees, legs and shoulders are in line. Hold for a few seconds, then slowly relax your hips and return to the ground. If you want to improve the difficulty, you can cross your arms on your chest.

Step 2 lift the bell and squat down

Strengthen gluteal muscles, hamstring muscles, trapezius muscles and shoulder muscles.

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and bend your elbow to lift the dumbbell to your shoulder. Move your body's center of gravity to your heel, and then squat down like sitting in a chair, with your thighs almost parallel to the ground (keep your knees below your toes). At the same time, push the dumbbell up to the top of your head and keep your elbow slightly flexed. Relax and recover.

Step forward and lift your legs

Strengthen hamstring and gluteal muscles.

A. Stand with your feet shoulder-width apart and your hands akimbo. Take a step forward with your right foot, put your heel on the ground first, and keep your knee perpendicular to your ankle. At the same time, the left heel is inclined, the left knee is sunken to the ground, and the right thigh is almost parallel to the ground.

B. From this position, push your right foot hard to the ground, lift your right thigh, which is roughly parallel to the ground, and keep your left leg stable and balanced. If you think it is too difficult to do this, you can stand up and do leg lifts. After the right leg is lowered, the other side repeats.

Step 4 push-ups and turns

Strengthen chest, abdominal, back and shoulder muscles.

A, starting from the push-up posture, put your hands and feet on the ground, your arms are perpendicular to your shoulders, and your legs are in a straight line with your hips and back (if it is too difficult, you can support them on the ground with your knees). Belly in, don't sink your back, bend your elbows and press down on the floor.

B, prop up and turn the body to the right, the outside of the left foot and the inside of the right foot contact the ground to keep balance, and the right hand extends to the top of the head, in line with the left shoulder. Arms should be fully extended and elbows should not be bent. After the right arm is put back on the ground, the other side repeats.

5, standing stroke arm flexion and extension

Strengthen back muscles, trapezius muscles and arms.

A, standing, feet apart and hip width. Knees slightly bent, upper body leaning forward, left hand on left thigh. Hold the dumbbell in your right hand, hang down your right arm, keep your abdomen tight and your back straight.

B, first pull up the dumbbell, and then slowly put your arm behind you. Return to the original way when recovering. After completing a set of actions, the other side repeats.