The method of losing weight by spring exercise
First, 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.
In view of the unique health care function of skipping rope for women, fitness experts specially designed one for female bodybuilders? Step by step plan for skipping rope? . You can jump in the same place at first 1 minute, jump for 3 minutes after 3 days, jump for1minute after 3 months, and perform it every day after half a year? Jumping in series? .
Second, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Third, 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. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Fourth, do housework to lose weight.
Washing clothes, buying food, cooking and sweeping the floor? These little chores are simple to say, but they are actually very tiring to do, but they have to be done, but when doing these little tricks, don't ignore their influence on the body muscles.
Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
Five, dancing to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
Six, climb the 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, we can not only prevent coronary heart disease, but also help us lose weight.
Climbing stairs is a simple and cost-free way to lose weight by using your own environment, because stairs can be seen everywhere, even if it is not your home, no one will charge you for climbing stairs! Climbing stairs can not only lose weight, but also enhance our metabolism and get rid of the fatigue and pressure of a day's work, which is of great benefit to our body and mind! According to practice, climbing stairs to lose weight is the most effective way to reduce thighs and buttocks. If you want to lose girls in these two places, you can try!
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.
It is best to add 30 minutes of aerobic exercise after climbing the stairs, so that the weight loss effect is better. If you start to get used to such a large amount of exercise, you can gradually increase your aerobic capacity. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my determination to lose weight.
After two weeks of persistence, gradually increase the number of stairs: from 120 times, step by step. 130 times, 140 times. The completion time is about 40 minutes. So sisters who lose weight must pay attention to setting goals for themselves. Don't set them too high at once. Start within the acceptable range of body and perseverance. When you get used to it, slowly increase the amount of exercise! This is conducive to persistence!