Weight loss exercise recommendation
swim
Exercise to lose weight 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.
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
bicycle; cycling
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed 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).
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.
Stand on one leg
Stand up straight, relax your knees slightly, and slowly lift your right leg at waist level, so that your thighs and calves are at a 90-degree right angle. At the same time, raise your hands up to shoulder height, keep this posture for 10 second, then put them down and continue to change legs and repeat until your legs feel sore. This action can exercise our waist and abdomen and make the abdominal fat lose weight quickly.
Cobra movement
Lift your right leg and let your left leg stand alone. Hold dumbbells in both hands, lean forward slightly, naturally hang your hands on the ground, open your arms, and lift your right leg when it is full. Hold this position for a few seconds and then switch to the other leg to repeat. This action can exercise the shoulders, abdomen and buttocks, effectively shape the body and make our body lines smoother.
Pedaling exercise
Lie flat on the bed, put your hands behind your head, bend your legs and slowly raise your knees. Straighten your left leg first, then retract it, and then straighten your right leg. Repeat this action 50 times. If you can do it longer, keep on insisting. This can exercise the leg muscles, make the leg lines more stylish, and remove the leg fat to make the legs firmer.
Exercise to lose weight and reverse push-ups
Bend your legs and lie flat on the bed, so that a 90-degree right angle is formed between the big leg and the small leg, and the tibia is parallel to the ground; Hold an unopened mineral water bottle in both hands and straighten the ceiling. When you bend your elbow, your leg becomes flat again. Repeat these actions 20 times. This can exercise our lower abdomen and make our fleshy lower abdomen flat and sexy.
rope skipping
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.
yoga
If you want to learn yoga, you must prepare a set of loose yoga clothes and yoga mats. Don't choose yoga if you have uncoordinated movements or poor flexibility, because there are many movements in yoga that need flexibility. If a friend with poor flexibility barely touches you, it is likely to hurt your health, so it is not worth it.
Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
dance
Dancing is a very suitable way for young people to lose weight. This method can exercise muscles in all parts of the body, effectively burn excess fat in all parts, and make the skin firmer and slimmer.