1. Jump rope:
-Advantages: Skipping rope is an aerobic exercise, which can help to consume excess calories in the body, and at the same time drive the muscles of the whole body to exercise and help burn body fat.
-Suggestion: Adjust the skipping time and intensity appropriately according to personal physical strength and goals.
2. Running:
-Advantages: Running is a popular exercise to lose weight, which can consume excess calories and fat in the body. Especially running in the morning has a better effect.
-Suggestion: Control the running time to 20 to 30 minutes at a time, and pay attention to adjusting breathing and rhythm.
Step 3 ride a bike:
-Advantages: Cycling is a good choice for people with obese lower body. It can consume excess heat and fat in lower limbs.
-Suggestion: Choose the appropriate riding time and distance according to personal physical strength and goals.
4. Sit-ups:
-Advantages: Sit-ups are mainly aimed at people with obese waist. During exercise, the waist exerts more force, which helps to reduce waist fat.
-Suggestion: Pay attention to correct posture and breathing to avoid injury.
5. Playing basketball:
Advantages: Playing basketball is a full-body exercise, which can help all parts of the body burn fat. At the same time, it can also improve the coordination and responsiveness of the body.
-Suggestion: Choose the appropriate time and intensity of basketball according to personal physical strength and interest.
6. Swimming:
-Advantages: Swimming is a low-intensity but efficient exercise to lose weight. In water, the human body needs to overcome the resistance of water, which helps to consume more calories. In addition, swimming can also exercise the whole body muscles and shape the body lines.
-Suggestion: Control the swimming time from 30 minutes to 60 minutes each time, and adjust it according to personal physical strength.
7. Yoga:
Advantages: Yoga is a soothing aerobic exercise, which can exercise and stretch the muscles of all parts of the body. Doing yoga for a long time can not only lose weight, but also improve the body curve and flexibility.
-Suggestion: Choose a yoga class that suits you, and pay attention to correct posture and breathing.
8. Tennis:
-Advantages: Tennis seems to be played by hand, but in fact it needs core strength such as waist and abdomen. This helps to increase waist and abdomen strength and reduce fat accumulation. At the same time, playing tennis can also cultivate the sense of rhythm and physical coordination.
-Suggestion: Play tennis three or four times a week for 40-60 minutes each time.
To sum up, different exercises have different weight loss effects and characteristics. When choosing weight-loss exercise, you should choose according to your physical condition, interests and goals. At the same time, pay attention to maintaining the continuity and regularity of exercise to achieve the best weight loss effect.