Small ways to lose weight by exercise. When it comes to exercise to lose weight, many people will be enthusiastic for three minutes, but not many really stick to it. This is often because the method and rhythm are not well mastered, which leads to poor weight loss effect. Let's share some small ways to lose weight by exercise.
Exercise to lose weight 1 1, 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.
2, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat.
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.
Step 3 jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
Step 4 climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Exercise to lose weight 2 1, leg lacing exercise
Inhale: put your body flat on the ground and relax your muscles. At this time, pull your right foot to your chest and keep this position.
Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.
Repeat step 1 ~ 2, and switch sides for a specified number of times.
2. Put your feet together and turn to the pelvis.
Inhale: keep your hands straight, the back of your hand up, keep them flush with your shoulders, and do the action of overlapping your legs up and down, as close as possible to the ground to stimulate waist movement.
Exhale: Bend your knees and stand together while holding your arms above your head. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.
3. Stretch the side waist.
Inhale: Turn the upper body in the opposite direction to the lower body and press down. Hold the ground with your right hand and straighten your left hand forward to stretch the muscles of your side waist and trunk.
Exhale: the upper body leans towards the left leg, stretching the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.
Step 4 Turn the crotch horizontally
Shenitong stood naturally and kept breathing smoothly. But he relaxed, put his hands on his crotch, and let the crotch rotate horizontally from left to front, from right to back, and then to left. He doesn't turn once, just beats eight times at a time, and then beats eight times in turn.
5, rubbing the abdomen
Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.
6. Gently rub navel and abdomen.
You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.
7. Twist your hips sideways
Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.
8. Abdominal breathing
You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.
9. Circular motion
Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.
10, patting the lower abdomen
Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.
prescriptive
1, konjac
Many people misunderstand that konjac is jelly. In fact, konjac (also known as konjac) is a kind of herb. Its roots are peeled, dried, ground into powder, and then processed into konjac food, including dessert, noodles, vegetarian meat and so on.
Konjac has almost zero calories and no fat, but it is rich in fiber, which can absorb water in the stomach. It is easy to feel full after eating, and you are not afraid of eating too much. Amorphophallus konjac also has water-soluble fiber, which can hinder the reproduction of intestinal bacteria and guide the bacteria to be excreted after being absorbed by the human body, so it has the reputation of gastrointestinal scavenger.
2. Apple
Pectin in apples swells when it meets water, so eating apples and drinking water will make you feel full, and apples are rich in nutrition, which is quite ideal for weight loss meal replacement. Apples are rich in vitamins B, B 1, C and carotene.
In addition, it also contains sugar, calcium, potassium, iron, zinc, cellulose, malic acid and so on. Pectin and tannic acid have astringent effect, which can expel toxins and wastes accumulated in the intestine. Crude fiber can soften feces and promote excretion; Non-toxic, natural and light.
Step 3: tomatoes
A medium-sized tomato has only 40 calories, which is equivalent to one-fifth of a bowl of white rice. Tomatoes have the effects of quenching thirst, promoting fluid production, invigorating stomach, promoting digestion, clearing away heat and toxic materials and lowering blood pressure. Moreover, tomatoes are easy to make people feel full, and dietary fiber can absorb excess fat in the intestine and expel fat together with stool. Tomatoes are rich in vitamin B, which can promote fat metabolism. Eating tomatoes before meals helps to burn fat.
4. Instant cereal
OL in the office always likes to eat instant wheat bran instead of dinner. Wheat bran is rich in fiber, which can bring satiety. Wheat bran contains carbohydrates, calcium and water-soluble fiber, which can lower cholesterol level, help the body take away bad cholesterol, stabilize blood sugar and reduce the risk of heart disease and diabetes. But it is not recommended to replace dinner for a long time, because wheat bran can't provide protein for the body, and long-term lack of protein will make people easily tired and lead to hair loss.
5.grapefruit
Grapefruit, also known as grapefruit, has always been regarded as the great love of dieters because of the popularity of grapefruit diet. Grapefruit is rich in vitamin C and a lot of antioxidant elements, and its calorie content is very low, about 76 calories each. In addition, it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body. Its dietary fiber can also keep blood vessels and heart healthy. According to the Nutrition Research Center in San Diego, grapefruit can prevent carbohydrates from turning into fat and help to lose weight.
6.kiwi fruit
After years of research, Dr. Benqiaodeng, who is known as Dr. Fruit in Japan, published a book "Kiwi Kiwi Breakfast Diet", emphasizing the use of nutrients contained in Kiwi fruit at breakfast to achieve slimming effect without excessive dieting.
Kiwifruit is rich in vitamins A, C, E, potassium, magnesium and cellulose, and also contains folic acid, carotene, calcium, lutein, amino acids and other rare nutrients. And it is a low-calorie fruit with only 45 calories.
7.papaya
As we all know, papaya has the function of breast enhancement and can also reduce your body fat. Papaya contains papain, which can not only decompose protein and sugar, but also decompose fat. By decomposing fat, you can remove excess fat, promote metabolism, and excrete excess fat, thus achieving the purpose of losing weight. It must be mentioned that papaya also has the effect of beauty, which can promote skin metabolism, help dissolve sebum and aging keratin accumulated in pores, and make skin look more shiny and younger.
8.spinach
Half a bowl of spinach has only 26 calories. Spinach is rich in potassium, vitamins A and C. As a dark green vegetable, it is also rich in iron, which can improve iron deficiency anemia and make people rosy. But pay attention to cooking methods, because spinach is a very easy food to lose nutrition. It is especially recommended that spinach should not be eaten with tofu, and should also be avoided with calcium-rich beans, bean products, edible fungi, dried shrimps, kelp and other foods.
9. eggs
Former British Prime Minister Margaret Thatcher, known as the Iron Lady, lost fat in two weeks by using the egg diet. A 50g egg contains 7g protein, 6g fat and 82 calories. Egg yolk contains lecithin, which is an emulsifier that can emulsify fat and cholesterol into small particles, which are discharged from blood vessels and then used by the body. Vitamin B 12 in eggs can also decompose fat cells, especially for abdominal fat. But in order to avoid absorbing too much cholesterol, it is suggested to eat more protein and less egg yolk. Boiled eggs also have lower calories than scrambled eggs and fried eggs.