Weight loss exercise that makes you younger.
Exercise five days a week, 20 minutes a day for three weeks. This can enhance the strength of body muscles and even improve the metabolic rate of the body after exercise. As long as you persevere, you can achieve the effect of losing weight. When the body adapts to exercise, it can increase the exercise time, or increase the number of exercises in each group, or exercise with heavy objects to improve the effect of exercise.
Step motion
Huai prepared a sturdy little stool (or the bottom step of the stairs). First step on the stool with your right foot, then step on it with your left foot, and then fall down with your right foot. This is a time, first do it with your right foot on the road 20 times; First use your left foot to defecate, and then do it twenty times.
Palm pressure
Shoulder width, support your body with your hands, and your body should be in a horizontal line with the ground. Slowly bend your arms at right angles and do it 30 times in a row.
Weight-bearing step exercise
Stand on your feet, each holding a dummy cymbal weighing 5-8 kg, with your left foot in front and your right knee on the ground, keeping your left knee away from your left ankle. Meanwhile, put your hands back on your chest. Return to the original standing position and repeat the action before stepping on your right foot. Do the left and right feet 20 times each.
Squeeze sit-ups
Put your hands behind your head (hands next to your ears, elbows outward) and lie flat on the ground. Put a small pillow under your calf, move your knees close to your chest, hold the pillow with your legs, lift your shoulders off the ground, and keep your nose close to your left and right knees. Return to the original position. Repeat thirty times.
Weight-bearing squat exercise
Take a 3-5 pound dumbbell and lift it to shoulder height. Standing on your feet is twice as far as your shoulders. Keep your back straight, squat until your thighs are parallel to the ground, and then rise to your original position. Do it thirty times.
Squeeze side sit-ups
Just like squeezing sit-ups, just touch your left knee instead. Do it fifteen times left and right.
Bench push exercise
Sit on the edge of the stool, put your backhand fist on your ass, straighten your legs and upper body, bend your elbow to let your body land, and then support your body to the surface of the stool. Repeat 20 times.
Heel-lifting exercise
Stand on the edge of the step with your forefoot, lower your heel, and then raise your body with your toes. It's right to feel the calf collapse. Hold it high for a few seconds. Return to the original position. Repeat thirty times.
Dancing, healthy dancing
Learn from a professional healthy dance instructor. Healthy dance is a kind of whole-body exercise, which can increase the amount of exercise and shape a better figure.
More weight loss and fitness exercise
1, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is an aerobic exercise, which consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by drinking in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in half an hour, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, and the body becomes more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed running to lose weight
This fast and slow running way is simple and casual, and there is no need to follow established rules. It combines running and jogging, and consumes sugar and fat. According to research, variable speed running is the most suitable exercise for losing weight. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Lazy people exercise to lose weight, losing five pounds a week.
Get up early with a cup of honey lemonade: the first thing to do when you get up every morning is to make a cup of honey lemonade, add a proper amount of honey with warm water, add fresh lemon slices, and keep drinking every day when you get up.
Simple daily movements: When washing dishes, brushing teeth and washing your face at home, you should take the time to do fitness exercises, such as pinching your hips or swinging your waist and hips back and forth, which are necessary every day.
Stand against the wall: Do you feel so full that you want to sit down or lie down immediately after eating every day? It is easy to get fat, so we stand against the wall for a few minutes after dinner every day, so that we can practice our temperament.
Stand still: You can do it in your spare time or while watching TV, as long as you stand still and want to walk, but be careful not to touch the ground with your heel, which will tighten your leg muscles and burn fat.
Carry things: For example, when shopping or buying clothes in the supermarket, you can carry your own bag. Don't let your boyfriend carry it, but it's not too heavy. This action helps to shape your shoulders.
Walking to work: Female office workers can choose to walk if their company is close to home. Walking is a good exercise to keep your body running. Exercise needs to be accumulated, and the key is persistence.
Air bike: Girls can lie on the bed and lift their feet before going to bed every day, just like riding a bike, stepping on 100. Don't put your feet down immediately after you finish. Stay in the air for about 1 minute. Stick to it, and you will see that your legs are really thin.
Climbing stairs: Girls living in the elevator can choose to go home and climb stairs every day, only during the day, because if they are alone at night, they will effectively lose their leg muscles.
Four fastest aerobic exercises
Aerobic exercise 1. Various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
Aerobic exercise II. Bicycle exercise
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Aerobic exercise 3. Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Aerobic exercise 4. rope skipping
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.