How to exercise to lose weight quickly and effectively? Some people will become obese for various reasons, but if we want to lose weight, we need to exercise to achieve the weight loss effect we need. Let's share how to exercise to lose weight quickly and effectively.
How to exercise to lose weight quickly and effectively 1 cycling?
If the unit is close, I suggest that you can go to work by bike every day, which is not only low-carbon and environmentally friendly, but also can exercise the muscles of all parts of the body to achieve the purpose of slimming.
run quickly
You can run for half an hour every morning and evening. On the one hand, it can promote gastrointestinal peristalsis and prevent constipation; On the other hand, it can help you lose weight and strengthen your physique.
deep squat
Squats can be done anytime, anywhere. Straighten your arms and squat for a few minutes before going up. Repeat this action for half an hour, which can effectively promote fat burning.
swim
Swimming is a common anaerobic exercise in daily life, two or three times a week. On the one hand, it can enhance the overall coordination, on the other hand, it has the functions of losing weight, beautifying and protecting the heart.
yoga
Yoga has been welcomed and loved by many women in recent years. It can not only lose weight, but also improve the overall temperament.
push-up
If the waist and abdomen have obvious fat, it is recommended to do push-ups, which can not only help shape the perfect shoulder curve, but also effectively reduce the belly fat and even shape the vest line.
Other sports
sit-up
Doing twenty sit-ups before going to bed every night is beneficial to the health of the spine, avoiding the problems caused by sedentary and promoting the burning of body fat.
weightlifting
If you want to eliminate fat and exercise muscles, weightlifting is the first choice, especially for male friends, which can not only help shape a perfect curve, but also keep fit and prevent diseases.
ball games
Usually you can play all kinds of ball games, such as badminton, tennis, basketball, volleyball and so on. These are all good ways to lose weight and improve teamwork.
How to exercise to lose weight quickly and effectively? 2 What are the skills of exercise to lose weight?
Exercise to lose weight is not as much as possible. Exercise requires certain skills, and weight loss exercise is no exception. Then let's look at the skills of weight loss exercise.
1, the movement has relaxation.
When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect.
It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.
2. Push hard with one leg when riding a bike.
When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Divide the movement time
Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.
Step 4 walk with load
Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg).
If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.
Doing push-ups often can help us exercise our chest muscles and make our bodies stronger. Push-ups are a very effective and difficult fitness exercise. Beginners need to learn push-ups to breathe and the correct method of push-ups. This paper mainly introduces the related knowledge of doing push-ups. Let's have a look!
Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups
Push-up breathing
First, synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
1, the correct breathing method can help us do push-ups better, so we must learn the adjustment method of push-ups breathing. Breathe in when muscles contract hard, and exhale when stretching resumes. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and centrifugal contraction exercises.
2. Exhale when muscles contract hard and inhale when stretching resumes. Exhale quickly when muscles contract, and inhale slowly when muscles stretch.
These are two opposite ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.
Second, asynchronous breathing
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise. One breath, multiple actions or one action, multiple breaths.
1, light weight, quick action with one breath.
Asynchronous breathing requires us to do a few actions before taking a breath, which needs to be stipulated according to our physical fitness. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing push-ups, parallel bars, arm flexion and extension, belly roll and other actions.
2, limit or reuse assisted breathing method.
Breathe several times at a time. This breathing method is used to adjust your breathing when your load is heavy (more than 90% of the weight you can bear) or your body is close to fatigue, so that you can try to complete another action exercise. But which one is best for doing push-ups? It depends on your level!
If you choose to do only 4-6 powerful weight-bearing push-ups, you can use the second breathing method. If you can do more than 20 times, do push-ups quickly, and you can do multiple actions in one breath. If you want to slow down, you can use synchronous breathing. These methods can be changed with each other.
The best time to exercise to lose weight.
Exercise should also pay attention to the time schedule. For friends who want to lose weight, timely exercise can increase the effect of losing weight.
An hour in the morning is worth two in the evening.
"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obesity. People are overweight and have too much body fat, so we must seize the "prime time" in the morning to lose weight.
Before and after meals is a good opportunity.
Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Matters needing attention in exercise to lose weight
1. Exercise in the morning is the best time to lose weight.
It is best to come out for exercise after eight o'clock. At this time, the sun's light is strong enough to sterilize, and the dense fog has dispersed. This time is most beneficial to human health.
2. Make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.
Aerobic exercise can effectively burn fat.
Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!
How to exercise to lose weight quickly and effectively? 3. Exercise weight loss plan: insist on walking for 30 minutes to lose weight effectively.
Walking briskly for 30 minutes every day is an example of effective weight loss, suitable for anyone who wants to burn more calories. When you are exercising, the energy in your body must be consumed to meet your behavioral needs, so that you can continue to move your legs forward and keep your arms balanced.
A long brisk walk can already make you feel slightly sweaty and tired. When you are exhausted and stop exercising, your body will continue to burn calories, which will accelerate your metabolism within 24 hours. Therefore, one high-intensity exercise a day is basically enough for you to consume those calories and start using the accumulated fat.
Go to outdoor sports.
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories.
Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
Ring speed operation
Find a circular road without motor vehicles and run the whole course effortlessly in 3 ~ 5 minutes. After the warm-up activities, the ring race started, and it's time to record the time. The second lap will be 5 ~ 10 seconds less than the first lap.
Then take a walk or jog 1 minute to rest and relax. Then start the third lap, which is 5 ~ 10 seconds less than the second lap. Do this exercise in 3 ~ 5 groups, and each group takes 5 ~ 10 seconds less than the last group. Finally, let the body calm down and the exercise is completed.