The four exercises of fitness and weight loss can make you slim and healthy. Losing weight and becoming beautiful has become a pursuit of modern people, but the slogan is always loud, but the fat one is getting fatter and fatter, which makes many dieters very confused. In fact, losing weight is also a trick. The following four fitness exercises can make you slim and healthy.

Four major exercises can make you slim and healthy 1 fitness and weight loss.

Freestyle 1 and 12 minutes can consume 836KJ of heat.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly.

2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 10000 steps a day can consume 836KJ, and you can lose weight 1 kg every month, which is equivalent to walking for 2 hours a day. You can walk 4 kilometers a little faster than usual. It is more effective to walk in places with slopes such as steps.

Stretching exercise, it is best to stick to it for seven seconds at a time. When doing stretching exercises, you should choose the amount of exercise that suits you. In general, a round should last about seven seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, and you must persist.

3, jogging for more than 20 minutes can produce results.

Jogging is a common and easy exercise, and the effect of losing weight is very good, because insisting on aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

4. Dancing in the club 1 hour.

Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.

The golden rule you must know about fitness and weight loss

1, can women have muscles?

Many girls not only smell "fat" discoloration, but also smell "muscle" discoloration. Are muscles really that terrible? First of all, we should understand that no matter whether you are male or female, fat or thin, as long as you are normal, you have 639 muscles, which are firmly connected with bones. It is precisely because these muscles contract and drive the bones that you can move freely.

2. Does sports make you a "muscle girl"?

Many women worry that long-term exercise will turn them into "muscle women" and make them uglier. In fact, it is not the case that they insist on exercising. Many girls worry that if I build muscles, how horrible it will be! Have you ever been to the gym? Countless men exercise hard, but only a few can build muscles, so you don't have to worry at all. If muscles can be developed casually, won't handsome guys run all over the street?

3. If you don't exercise for a long time, will your muscles get fat?

This problem is also a concern of many women. As mentioned earlier, muscle is an important tissue of the human body, and every normal person has 639 pieces; Fat is the accumulation of excess nutrients, mainly between the skin and muscles (see pork), just like "wearing" on the body surface. These are two completely different substances, just like egg yolk and egg white. Do you think the yolk will turn into protein? Of course not! So please relax 100. If you don't exercise for a long time, your muscles may relax, but you will never get fat. If you want to restore muscle elasticity, just keep exercising!

4. Your muscles are really precious.

Driving 100 km, buses definitely consume more fuel than cars; Similarly, running 1000 meters, people with strong muscles will definitely consume more calories than those with weak muscles. Not only that, people with strong muscles consume more calories than those with weak muscles, and sleeping is no exception. Because muscles grow on the body, the body must be constantly supported by heat. Once you encounter high-intensity sports such as running and climbing stairs, you need to consume more calories, even dozens of times when you rest.

People with strong muscles can lose weight even when they sleep.

I'm not bragging to you, there are such amazing things on earth! As I said before, muscles don't take up volume. How many kilograms of muscle a woman grows will not only affect her figure, but also make her arms, thighs and abdomen more linear and elastic. More muscles can greatly improve the basal metabolic rate, and excess nutrients will be consumed by muscles, which is not easy to accumulate into fat. Therefore, one of the most common and effective ways to improve basal metabolic rate is to increase muscle.

If you can lose 3000 grams of fat and increase 3000 grams of muscle, the overall weight will remain unchanged, not only will your body shape be greatly improved, but you can also consume 300 calories in daily activities (1 bowl of rice); Even if you sleep all day, you will consume dozens of calories more than before. Eating the same food and doing the same things with others every day can quickly metabolize calories, just like losing weight for 24 hours. Is it a dream?

Fitness and weight loss four major exercises can make you slim and healthy 2 family fitness and weight loss methods

Goblet squat

First of all, the goblet squat is a variant of the squat, so the action mode is exactly the same, and the load intensity is much smaller than the barbell squat, which is very easy to control, so it is useless to wake up the action mode of "legs squat"! For example, the goblet squat can strengthen the control of the torso angle. With the help of dumbbells, if the trunk leans forward too much, the lower end of dumbbells will leave the body. If the torso is too vertical or there is something wrong with the rhythm of leaning forward and squatting, the movements will be stiff and out of balance. Secondly, with the help of dumbbells, the goblet squat makes the movement control more accurate, especially in the trunk, so it has a good effect on activating the corresponding core muscles. Such as chest problems, abdominal problems. Third, the load of the goblet squat is very light, which allows you to examine the defects of your technical movements, such as depth, knee orientation, standing distance, breathing rhythm and so on. Here, my teacher especially wants to talk about breathing. Breathing patterns and rhythms are closely related to the core tightening in movements. Many failures in lifting are related to core collapse caused by abnormal breathing, so we should take this opportunity to carefully understand the relationship between breathing and core tightening in squat.

Eccentric load shear squat

Squatting is frequently used in any warm-up exercise related to lower limbs, and it is also true in strength training, even if you don't plan to practice lower limbs. Eccentric load squat shear is an advanced form of squat shear, which mainly increases the challenge of core control. First of all, it is a basic exercise of lower limbs, just like squat, so it is necessary to do it before strength exercise. Secondly, before and after squatting, the legs focus on different muscles, the front legs focus on extending hips, and the rear legs focus on extending knees, so the effect on the activation of corresponding muscles should not be underestimated. In addition, the legs of squat do different movements at the same time, and the instability is obviously higher than that of squat. With the participation of unbalanced dumbbells, it has a good effect on the activation, proprioception and core stability of motion control system.

One-leg hard pull

Many people regard this action as a training program, but who says it can't be used as a warm-up? My teacher often uses 3× 10 barbell squat as a warm-up for hard pulling! The benefits of hard pulling with one leg go far beyond the activation of gluteus maximus. Because of the unstable factors, it has a good effect on muscle activation of hip joint. In addition, if you are a perfectionist, you are very demanding on the posture of the spine, then those deep small muscles around the spine will be awakened.

Push forward with one hand and keep standing.

Don't be fooled by the phenomenon, this action is to activate the core and power chain, and it has nothing to do with bench press, so it is meaningless to do it with both hands at the same time! First of all, this preparation posture is not completely straight, because it is not a state of movement at all. We need the torso to lean forward slightly and the hips and knees to bend slightly. Then when doing one-arm resistance push forward, we should always pay attention to tightening the core to ensure the stability of the body, and at the same time feel the power transfer along the oblique chain of the body, such as from the left hand to the right abdomen.

Dumbbell single arm snatch

In the last part of the special warm-up, I like to do some explosive exercises, especially when I am ready to practice explosive movements. There is a simple reason. The working mode of neuromuscular system in explosive exercise is different from that of moderate and slow strength, which needs special activation. In addition, explosive sports often need seamless connection of all links, so a lighter explosive warm-up can just integrate the power chain! The above actions are not standard, just a reference template. You can increase or decrease according to your own needs and design new movements according to this theory. For example, today's exercise is mainly based on upper limb strength such as bench press, so activation exercise such as prone support of balance pad can appear during warm-up. In addition, special warm-up is special warm-up, and general warm-up is general warm-up, both of which have their own meanings.