What exercise do you do to lose weight? Losing weight has always been a hot topic, especially for women. Women who love beauty even regard losing weight as a lifelong career. But many people are getting fatter and fatter because they can't find a way. So what exercise can you do to lose weight and lose weight quickly?
What do you do to lose weight? You lose weight quickly. 1 1, jogging.
Jogging is the most common and popular aerobic exercise. Not limited by time and venue, you can jog to the finish line anytime and anywhere as long as you need a pair of suitable running shoes.
Jogging will make the whole body participate in burning calories, so jogging is also a very good whole body slimming exercise. Generally, after jogging for 20 minutes, the fat will start to burn, and after more than 40 minutes, it will have the effect of losing weight, so jogging should last for at least 40 minutes.
Step 2 swim
Swimming is also a good way to lose weight. Because the resistance in water is relatively large, the heat consumed by exercising in water will be more than that consumed by exercising on land.
Swimming is also very interesting. It feels like a fish swimming in the water.
However, it is very important to warm up the whole body before swimming to prevent leg and foot cramps in the swimming pool, which may cause danger. When you start to learn swimming, you must practice it repeatedly in shallow water, and don't go to deep water rashly and impulsively.
Step 3: Go quickly
Fast walking is also a very good way to lose weight, and compared with running, fast walking is a less laborious exercise. And if the knee is injured, the pressure on the knee is less than jogging.
However, one problem that needs attention is that if you want to lose weight, walking fast must also reach a certain intensity. If it is as slow as walking, it will promote digestion at most.
These are three kinds of exercises that are good for losing weight. No matter what kind of exercise, you need to persevere.
Otherwise, even if the weight loss effect is good, it is completely ineffective if you don't insist. It is not enough to exercise to lose weight, but also to control diet. Only by keeping your mouth shut and holding your legs open is the ultimate meaning of losing weight.
What exercise do you do to lose weight? The first one is running. The running mentioned here is not a particularly intense kind of fast running, but a slow and uniform running.
The reason why running can lose weight is because running is a whole-body exercise, that is, when you run, all the body fat is burning.
It should be noted that running should not be too intense, and the duration of running should be controlled, because high-intensity, long-term strenuous running will definitely damage the knees, and people with bad hearts are not suitable for this strenuous running form. Therefore, it is suggested that jogging at a constant speed is the safest aerobic exercise that can burn fat quickly.
The running time is suggested to be arranged one hour after meals, usually in the morning and evening. Pay attention to warm-up activities and warm-up exercises before running.
Second, the diet is light. As the name implies, fasting is a little fasting, that is, eating less properly, controlling the amount of food per meal every day, and developing this fasting eating habit will gradually control the stomach's desire for things. It can be said that fasting is a kind of health preservation relative to Buddhism.
There are many forms of fast food, such as eating a nutritious breakfast, eating a hearty lunch with meat, eating like a beggar, drinking porridge for dinner, or controlling not to eat dinner every day; For another example, if you are hungry one day in a week, you will only eat one thing-apples; Wait a minute.
It should be noted that some people are born with hypoglycemia and hypotension. People are not suitable for this fast food to lose weight. In addition, it should be noted that fasting does not mean partial eclipse and lack of nutrition. Fasting is a diet with low calorie, low fat and low salt, which needs a variety of low calorie fruits and vegetables rich in vitamins to supplement the body.
Swimming is recommended for the third sport. I believe there must be many real cases around you. Indeed, swimming, an aerobic exercise, can lose weight and the effect is remarkable. People who usually lose weight by swimming will not rebound easily in the future.
Swimming is a high-speed fat burning exercise. I often hear friends around me say that swimming is really tiring. Yes, fatigue is a kind of body heat consumption. People who like swimming enjoy the process of stretching freely in the water and burning calories at high speed. They usually have good bodies.
Yoga is recommended for the fourth kind of exercise. With the development of the times, there are more forms of yoga, such as meditation yoga in addition to the usual standard yoga movements. Here about losing weight, it is suggested to combine these two methods.
Yoga is suitable for friends who don't like strenuous exercise. While doing various yoga movements, add meditation, that is, add positive psychological hints to yourself. Persisting in yoga requires patience, and you can slowly achieve a state of physical and mental harmony.
What exercise do you do to lose weight? 3 Exercise: Aerobic exercise
Calories burned: about 800/ hour.
Aerobic exercise refers to aerobic exercise, which requires us to remember the steps and dance all over. The movement principle of aerobics is similar to climbing stairs and dancing, which ensures the increase of heart rate, makes blood circulation fast and physical energy consumption fast. It is a good exercise method.
Its weight loss effect is mainly reflected in the muscles of calves, thighs and buttocks, and these places are where most women want to lose weight. If you do aerobic exercise for an hour every day, your body will have obvious effects in the next two weeks.
Exercise 2: Riding a bike
Calories burned: 500- 1000/ hour
According to the speed at which you step on the bicycle pedal, you can burn calories in your body, which is also a very pleasant outdoor activity.
Sports Event 3 Swimming
Calories burned: about 800/ hour.
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
Four dozen tennis balls in sports.
Calories burned: 500- 1000/ hour
Playing tennis is a good exercise beneficial to heart health. It will give your arms and legs enough exercise in a short time. Tennis can also help women who want to lose weight, exercise at least three times a week, and stick to it for two months to see obvious slimming effect.
Second, exercise to lose weight after bathing
Exercise after bath to lose weight one: warm-up exercise
Stay where you are for 3 minutes to warm yourself up. Twist the neck, shoulders, waist and elbow respectively, 5 times on the left side, 5 times on the right side, and repeat 3 times. If you are tired, take a rest every 5 seconds. If you want to increase the intensity of exercise and burn calories faster, repeat it several times.
Exercise after bath to lose weight II: Bend your knees.
Exercise parts: thighs, arms, abdominal muscles.
Straighten your leg first, and your left arm will droop naturally. Bend the left leg until the right palm can hold the heel of the left foot, pause for 5 seconds, and put down the left leg. Similarly, bending the right leg to the left palm can hold the heel of the right foot, and the left and right legs can be exchanged 10 times repeatedly, and then you can rest.
Exercise after bath to lose weight III: arm massage exercise
Exercise area: arms and shoulders.
First of all, sit up straight, straighten your right arm at 45 degrees to the horizontal, and your palms naturally droop. Bend your left hand, gently upward from the palm of your hand, and knead it spirally to your shoulder. Repeat this action for two minutes. The left arm and the right arm are the same. Rest after finishing 1 minute.
Exercise after bath to lose weight 4: neck massage exercise
Exercise area: neck and shoulders.
Sit up straight first, take off the clothes that cover your neck, gently massage from behind your ears above your neck, massage in a spiral staggered way, and slowly massage from light to heavy to your shoulders. Pay attention to keep the whole upper body upright, close your eyes, alternate left and right, and massage repeatedly for 3 minutes.
Third, morning exercises to lose weight steps
The first step to lose weight in morning exercise
After waking up, I now do simple stretching exercises in bed, raise my temperature, twist my feet, lift my legs, and then get out of bed to stretch, so that all my muscles will wake up immediately, and my blood will circulate quickly, bringing real feelings to my body.
Exercise in the morning to lose weight step 2
The quickest way to activate the sympathetic nervous system in the body is to drink a cup of boiled water immediately after getting up, so that you can wake up in an instant and adjust the balance between sympathetic and parasympathetic nerves. At the same time, boiled water flows into an empty stomach, which stimulates the internal organs on the way and has a remarkable detoxification effect.
Exercise in the morning to lose weight the third step
Science shows that our body's biological clock cycle is 25 hours, which is in conflict with 24 hours a day in real life. The key to how to regulate our bodies is to rely on sunlight. After getting up every day, open the curtains, walk out of the fetus, look into the distance, feel the sunny sky, breathe fully, stimulate the five senses, and let you wake up quickly.
Exercise in the morning to lose weight step 4
After getting up in the morning, you may wish to take abdominal breathing, exhale the gas deposited in your body overnight, and breathe in fresh air through your abdomen to fully fill your empty abdomen, which can effectively adjust your mood and make you more energetic and relaxed.
The fifth step of losing weight by exercising in the morning
From dinner the night before to the next day, our energy is cut off, and our blood sugar is underground, so I suggest eating enough sugar-rich food, such as rice and bread, in the morning, so that our blood sugar can be restored to normal level, and at the same time, we should cooperate with protein to speed up metabolism.