1, the simplest exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. 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 calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. 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 slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. 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 slimming 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.
Step 4 jump rope
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.
2. Effective diet food in summer
1. leek
The calorie hunger of leek is extremely low, and it will not get fat almost no matter how you eat it. And rich in cellulose, not only can lose weight, but also can treat constipation, with many benefits.
2. Bitter gourd
Now the weather is getting sultry, and it is the best choice to choose bitter gourd to lose weight. Because bitter gourd detoxifies, it can also effectively suppress a certain appetite. More importantly, bitter gourd is rich in vitamin C, low in calories and fat, which can not only scrape off the body fat, but also help you clear the garbage in the intestines.
3. Auricularia auricula
Auricularia auricula is also a good helper to lose weight. Eating it can not only remove excess fat from the body, but also have good nutritional value for the spleen and stomach. This is a very healthy diet food.
potato
Many people have a misunderstanding about potato, thinking that it is a high-calorie food, but it is not. Potatoes are almost the lowest calorie in rich foods. Moreover, potatoes also have anti-aging effects and are a must-eat diet food for women.
5. Cucumber
Compared with other vegetables, cucumber contains less nutrients, but malonic acid contained in cucumber can inhibit the transformation of carbohydrates in various foods into fat in the body.
6.wax gourd
Wax gourd is a kind of light food with high nutritional value, no fat, low carbohydrate content and low calorie, which is popular in summer.