A, jumping rope diet

Mention of jumping rope, many women are no strangers, but for the amazing weight loss effect of jumping rope, not everyone has learned to grasp.

In terms of exercise, jumping rope for 10 minutes is comparable to the energy consumed by jogging for 30 minutes or jumping aerobics for 20 minutes. So, jumping rope is also an aerobic exercise that burns a lot of calories in a short period of time.

In view of the unique health effects of jumping rope on women, fitness experts specifically designed a ? Jump Rope Progressive Program? When you first learn, only in place to jump for 1 minute, 3 days after the continuous jump 3 minutes, 3 months after the continuous jump on 10 minutes, half a year after the daily implementation of ? series of jumps?

Second, swimming diet

In a variety of weight loss methods, the most safe and effective means of weight loss is exercise; and in a variety of sports, the most ideal weight loss exercise is swimming.

Swimming is an aerobic exercise consumes a lot of calories. This is because the heat transfer in the water is 28 times that of the air, and the calories consumed by a person staying in the water for 8 minutes are the same as those consumed in the air at the same temperature for 2 hours. So it has a better slimming effect.

Swimming when the human metabolic rate is very fast, 30 minutes can consume 1100 kilojoules of calories, and such a metabolic rate after you leave the water can be maintained for a period of time, so swimming is a very ideal way to lose weight. When swimming, the human body by the buoyancy of the water, hands and feet, the whole body of the joints, muscles evenly coordinated, all parts of the human body have been stretched, so that the shape of the body to become more proportional.

Three, jogging diet

Simple and easy to run is known as the king of aerobic metabolism, and running in the jogging is known as fitness running. Jogging action is simple, the amount of exercise is also very easy to adjust, the effect of slimming is even more significant.

In jogging, waist, back and limbs are in constant motion, in addition to effective fitness, but also can burn fat, thereby reducing the storage of body fat, to achieve the effect of slimming. However, it should be noted that jogging should be supplemented with water in a timely manner. It is best to run 3-5000 meters per day, just run as normal, without running on the forefoot. After running, you should carry out muscle stretching action for about 15 minutes.

Jogging, for maintaining good heart function in the middle-aged and elderly, preventing the decline of lung tissue elasticity, preventing muscle atrophy, preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc., has a positive effect. At the same time can accelerate fat consumption to achieve rapid weight loss.

Four, do housework weight loss method

Laundry, food, cooking, wipe the floor? These small chores, said simple, in fact, do it is quite tiring, but had to do, but in doing these small actions, do not ignore their role in the body muscles.

Doing housework is a better slimming exercise, often roll up your sleeves to do housework, you can burn more calories. Although housework is a very trivial thing, but the accumulation of small into many, as long as persistent, can achieve a very good slimming effect.

Fifth, dancing diet

Dancing will not only make you more elegant, but also help you dance a slender body. From the point of view of modern medicine, dancing this rhythmic whole-body movement is conducive to restoring and balancing the body's biological rhythms, helping the heart muscle contraction, promoting blood circulation, and slowing down cellular aging.

Dancing enables all parts of the body to get exercise, and can effectively thin waist, buttocks and thin thighs, increasing the body's flexibility and suppleness.

Six, climbing stairs to lose weight

Nowadays, people's living conditions are good, out of the car, upstairs by elevator, the amount of movement is very limited. If you can use more stairs to exercise in daily life, not only can prevent coronary heart disease 's occurrence, but also particularly conducive to weight loss.

Climbing stairs is a simple no-cost weight loss method using their own environment, because the stairs are everywhere, even if it is not your home, you climb no one will charge you! Climbing stairs can not only serve the purpose of weight loss, but also enhance our body's metabolism, removing the fatigue and stress of our working day, which is beneficial to both our body and mind! According to practice, climbing stairs to lose weight on the thighs, and buttocks effect the most effective, if you want to reduce these two places sister, you can try Oh!

Climbing the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.

After climbing the stairs, it is best to add 30 minutes of skipping, so that the effect of weight loss is even better, if you start to not adapt to so much exercise, you can slowly increase the skipping. There is no specific law of jumping gymnastics, follow the passion of the DJ music and jump casually, can exercise to the whole body is good. There is also a secret, that is, jumping gymnastics at the same time, mixed with Zhao Xinran running in place to lose weight, this is because I want to avoid always repeating an action is too boring, affecting the determination to adhere to the weight loss.

After two weeks of adherence, slowly increase the number of stair climbing back and forth: from 120 back, gradually. 130 back, 140 back. Completion time is about 40 minutes. Therefore, the weight loss sister must pay attention to, give yourself a goal do not set too high all of a sudden, in the body and perseverance to accept the scope of the beginning, and so the body accustomed to, in slowly increasing the amount of exercise! This is good to insist!