1, running

Not less than 40 minutes each time, and the speed is mainly moderate or jogging. Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.

Step 2 swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

3. Bicycle

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).

Step 4 climb the mountain

The temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.

5. 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.

Fat people are suitable for weight loss exercise.

1, recommended for squats

Stand up straight and make sure that your feet are shoulder width apart and your knees are slightly bent. Then put a fitness ball in front of your body, and the height of the fitness ball should be the same as that of your ears. Then do a full squat. Then stand up quickly, straighten your legs and push your hands up. Remember, your wrist should always face your elbow, and the trajectory of your arm should be parallel to your body. Move until the fitness ball is as high as the ear, and repeat this action. A * * * needs to be done 20 times in two groups.

2. Dumbbell bend over and row

Stand up straight, make sure your feet are hip width apart, and your knees are slightly bent. Then bend your hips and knees, and remember that your back should always be straight. Put one hand on the fitness ball, about as high as your waist, so as to ensure that your upper body is supported. Hands that are not placed on the fitness ball should hold the dumbbell and hold it in the opposite direction, and the arm is at a 90-degree angle with the ground.

Always keep your hands close to your body, pull the dumbbell up to your body and squeeze the scapula at the apex. Go back to the starting point after this action. When doing this exercise, always keep your head and back straight. If you overstretch, bend or turn your torso, it may cause physical injury. To repeat this action, one * * * needs two groups 12- 15 times. You must keep doing exercise to lose weight.

Matters needing attention of fat people doing aerobic exercise

Don't wait until you are completely tired, and enter the rest period while you still have spare capacity.

The so-called rest period does not mean complete rest, but continuing to do some light exercise. For example, jog for three to five minutes, and continue to walk during the break, which is better in a brisk way; If you are tired from swimming, you should continue to walk in the water or move your limbs during the break.

Don't put off the rest period for too long, and start to resume exercise when you feel ready.

Exercise intensity is not easy to control, and the exercise after the rest period will unconsciously improve the exercise intensity, so we should pay attention to controlling the exercise intensity at a low point.