Exercise is the basic way to keep healthy. Among many ways to lose weight, exercise is the healthiest and most effective. The following are the exercises I shared with you. I hope I can help you.

Exercise to lose weight and keep fit 1 1, Walking: All exercise comes from walking. If walking is your main exercise, walk for an hour every day. If you want to get the results quickly, speed up.

2. Running: Running consumes 2 times or more calories than walking. Slowly increase the running speed, because running too fast can easily cause joint and muscle pain.

3. Cycling: This is the best way to exercise, especially in late spring and early summer. Buy a high-quality bicycle that meets your requirements.

4. Swimming: This activity can't lose weight like running or cycling, but it can exercise muscles and make you feel good.

5. Roller skating: This kind of exercise can burn a lot of calories and is very sexy. Wear a helmet and knee pads to prevent the road from being bumpy. Roller skating clothes let you parade around the city and get ready for bikini season. In fact, skilled skaters often skate in bikinis.

6. Skateboarding: Skateboarding is a good alternative when you can't jump out of the plane, bungee jump, hang gliding or snowboarding.

7. boating: boating is a very exciting sport for women, and it also exercises the body.

8. Wild desires: Women in Sex and the City exercise by making love-just like men. Long-term, passionate sex can shape the body and burn fat like women's gymnastics in the Olympic Games.

9. Riding: Riding with an English saddle can exercise leg muscles more than any other activity. Riding a horse is an interesting skill, but don't use it as your main exercise method.

10, hiking: hiking makes you exercise peacefully.

1 1, backpacking: put your sleeping bag and food in your backpack, and then stay in the wild nearby for a few days. A few days in a remote area can relax and refresh you. When traveling with a backpack, you have to carry everything you eat by yourself, so it can motivate you to eat less in order to carry less.

Exercise that can lose weight and keep fit II. Walk more and work more, and reduce 350 calories a day.

Modern people often use busy work or heavy schoolwork as an excuse for not loving sports, which will easily increase the risk of three high diseases and metabolic syndrome in the long run. Chen, a professor at the Sports Health Science Research Center of Yangming University, pointed out that engaging in physical activities that are integrated into life forms, such as climbing stairs, commuting, doing housework and buying food, etc. Without allocating extra time, you can easily increase calorie consumption and get health effects.

American scientists have found that people who sit less and move more, move more and walk more every day have 350 calories more than normal people, indicating that daily life is more active and naturally not easy to gain weight.

Turn labor into exercise, clean up, and do fat exercise in the New Year.

Amy Wei Xiang, a sports and fitness coach, said that 70% of the body's muscles are in the lower limbs. To fight obesity, moving lower limbs is more efficient and consumes more calories than moving upper limbs. As for how to implement the principle of "labor fitness" to lose weight, you can refer to the following four tricks: "fat sweeping exercise in the New Year":

Sweep and do fat exercise during the Chinese New Year.

Action 1: Squat down and clean the window.

Hold the rag with both hands, hold it high, and spread your feet shoulder-width apart to simulate squatting. Keep your back straight, squat your hips, bend your knees to 90 degrees as much as possible, and return to your original posture after staying for 2 to 3 seconds. This action can activate the hip joint, promote blood circulation, exercise the muscles of thighs and buttocks, and effectively consume calories. In addition, the movement of the shoulder joint due to the lifting of the hand can reduce the risk of joint adhesion and fifty shoulders.

Action 2: Sweep the floor with lunge.

Open your feet back and forth, with your right foot in front and your left foot behind, squat slightly in a lunge, bend your right knee 90 degrees to make your thigh parallel to the ground, bend your left knee as far as possible to make your calf parallel to the ground but not touch the ground, keep your back straight, sweep the floor with a broom, and return to your original position to change sides after a few seconds. This action can improve muscle endurance.

Action 3: Wash the dishes and lift the master.

Stand with your feet shoulder width apart, keep your arms straight and parallel to the ground, wipe the board back and forth 10 times, and move your shoulder 360 degrees, which can reduce the risk of 50 shoulders.

Action 4: Watch TV and practice abdominal muscles.

From 1/3 to 1/2, sit at the front of the chair, put your hands together, bend your knees, lean back without touching the chair, support your thighs and back with abdominal strength for about 10 to 20 seconds, and exercise your abdominal muscles and core muscles.