How to exercise to lose weight quickly and effectively? If you can't find the right method, all your efforts will be in vain. Exercise needs the right method to achieve the desired effect better. The following is about how to exercise quickly and effectively to lose weight.
How to exercise quickly and effectively to lose weight 1 1, and lift your legs high before meals.
Practicing high leg lifts before meals can promote the rapid burning of fat, effectively control appetite and not get fat. Stand up straight naturally, fix your hands in front of your lower abdomen, bounce your feet in turn, touch your palms with your knees as much as possible, and raise your legs as much as possible during the action.
Step 2 jump before meals
Jumping is an essential sport in many sports. During the whole exercise, almost all muscles exert their maximum strength, so the strength is higher and the effect of reducing stomach can be guaranteed. Stand with your feet together and your hands naturally hang down at your sides. When jumping, raise your hands from your sides, pat them on your head, land your feet outward, and jump again, with your hands on your thighs from your sides. Repeat this action quickly.
Stand against the wall immediately after supper.
If you want to reduce the fat on your stomach as quickly and effectively as possible, you should try to reduce the time of sitting quietly every day. It is the easiest time to accumulate fat after a meal, which leads to the growth of a small belly, so it is best not to sit after a meal. Tighten your abdomen and stand upright against the wall. The longer you persist, the better. You can gradually increase the time.
Step 4 jump rope two hours after dinner
Skipping rope can be done two hours after meals. Skipping rope can increase muscle exercise, reduce fat and burn calories. This kind of high-impact exercise can not only effectively burn fat and reduce stomach, but also enhance the effect of bones. But skipping rope is not recommended for overweight and obese people. When jumping, the toes touch the ground, the ground is light and shallow, the knees are slightly bent, and it absorbs and buffers when falling, which is elastic. Lean your upper body forward slightly and feel every impact with the muscles of your hips and biceps femoris.
How to exercise quickly and effectively to reduce your stomach? 2. Method 1 of reducing stomach.
1, lie on your back, fold your legs, bend your elbows with your hands and gently hold your head.
2. Slowly lift the waist and abdomen until the upper body is between 30 degrees and 60 degrees from the ground.
3. Keep this action for 5 seconds, then slowly fall, and repeat 3 groups, each group doing 15 times.
Method 2 of reducing stomach
1. Lie on your back and put your hands behind your head. Shoulders, neck and head are slightly lifted, thighs are lifted to 60 degrees with the ground, and calves are balanced with the ground.
2, slowly stretch your legs, you can not completely straighten your legs, as long as you feel the waist and abdomen tighten. Repeat the exercise for 2 groups, and each group will do 15 times.
Method 3 of reducing stomach
1, lie flat on the ground, lift your legs at 60 degrees from the ground, hold your head with your hands and lift your upper body.
2. Slowly turn your upper body to the right and tighten your right leg at the same time. The left leg remains motionless, and the left elbow is thicker than the right knee.
3. Turn left and touch your left leg with your right elbow. Repeat two groups of exercises, each group doing 25 times.
Method 4 of reducing stomach
1, stand naturally, with legs together and straight, right hand akimbo, left hand dumbbell, and keep hanging naturally.
2. Slowly lean your body to the left, with your left hand drooping as far as possible until it reaches the maximum, and then straighten your body. Practice two groups on each side, 20 times in each group.
How to exercise quickly and effectively to reduce stomach 3 1 and drink plenty of water to detoxify.
The main function of drinking water is to moisten the intestines and relax the bowels. While supplementing the needs of the human body, it will also accelerate the peristalsis of the intestines, speed up the elimination of toxins and garbage, and clear the intestines and scrape oil to reduce the stomach. Drinking water on an empty stomach after getting up in the morning helps to eliminate the waste that exists in the body the next day. When drinking water, you can add some honey or lemon slices to the water. These ingredients have a good effect on gastrointestinal peristalsis, which is helpful for defecation and digestion, thus achieving the effect of slimming.
2. Drink less sugary drinks
Many women like to drink drinks, especially in summer, but a lot of sugar tends to make the body acidic, which will not only make the skin and spirit worse, but also affect the metabolic cycle. In addition, most commercial drinks use fructose, even high fructose corn syrup (which is mostly used in carbonated drinks) and other inferior sugar products.
Eating too much is not only easy to gain weight, but also a high-risk group of diabetes. In order to get rid of the fat accumulated in the lower abdomen, drink less drinks from today. If you really want to drink, please change it to light sugar or sugar-free.
3, swimming thin waist method
Swimming for 30 minutes can consume 1 100 kilojoules of heat. Even if people are no longer in the water, their metabolism is still very fast and they can consume fat faster than usual. This method is the most scientific and undeniable. Swimming can not only close the abdomen, but also shape the body.
Step 4 sit-ups
You may have heard that sit-ups can lose weight. In fact, sit-ups can really help fight and relax. Although you won't see the change immediately, if you insist on doing 10- 15 sit-ups every day, you will see the change slowly. When doing this action, don't hold your head with your hands, but hold your ears, so you don't need to tighten your neck or back to avoid muscle strain.
5, sea salt massage method
After taking a shower, grab a handful of sea salt, massage your abdomen clockwise around your navel for 50 times, then counterclockwise for 50 times, and then massage your hands up and down for 50 times. Sea salt can promote the body to discharge waste, promote fat metabolism, replenish minerals for the skin, and make the abdominal skin delicate and firm. Stick to 1-2 months, and you will find that your waistline has shrunk!
How to exercise quickly and effectively to reduce stomach 4 dietotherapy methods
apple
Apple belly weight loss as early as several years ago, someone tailored a set of slimming for apple, which also caused the craze of apple weight loss! In fact, apple is really a slimming fruit. Rich in pectin, it can accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.
banana
Girls who can't get out of the banana belly to lose weight will be advised. Try eating bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great intestinal regulation, muscle strengthening, diuresis and soft stool function.
For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.
grapefruit
Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin!
The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on grapefruit, and the sour taste will be neutralized immediately.