There are many ways to lose weight through exercise, but many of them are uncommon and the effects are not very satisfactory. According to relevant surveys and studies, many exercises are indeed recognized as very good, whether it is for physical fitness or weight loss. So what are the recognized most effective ways to lose weight through exercise? What types of exercise are the most effective for losing weight?
1. Exercise to lose weight
1. Swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, and it is good for improving health. Cardiopulmonary function is very effective. It's just that many people don't know how to swim, so they can walk briskly in the swimming pool instead, which is very effective in increasing the heart rate. However, don't pursue speed during swimming, just meet the heart rate requirements.
2. Bicycles
Many gyms now have spinning bicycles. The design of these bicycles is very suitable for aerobic training. However, the general cycling training room is too small, and the room is prone to lack of oxygen. Although the gym is designed like this to increase the ambient temperature, causing athletes to sweat a lot to improve weight loss. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (mainly because the speed is limited in the city and the environment is not very good).
3. Aerobics
Aerobics has attracted the attention and pursuit of weight loss friends. However, for beginners who are in poor physical condition, doing aerobics to lose weight is too simple and cannot meet the heart rate requirements. More complex ones require higher strength, flexibility, and flexibility of the body, which is difficult to achieve. If the movements are If it is not in place, it will not be effective and may cause harm.
4. Running (brisk walking)
Outdoor running will be limited by the environment, and more people will choose treadmills. But letting go of the armrests of the treadmill for running can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first ensure balance before letting go of the armrests. Choosing a treadmill with a certain slope can improve the weight loss effect.
5. Rope skipping
Rope skipping is easy to learn and has simple equipment. It can be exercised in a small open space. It is a very good aerobic exercise. Jumping rope can increase your heart rate and breathing rate within a few minutes and can help you lose weight in a short time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before competition. It can also exercise the coordination and sensitivity of the whole body.
But no matter which sport you choose, you must persist to discover the miracle!
Stretch your knees, straighten your waist and tighten your abdomen
Gently place your knees on the cushion, use the cushion as support, straighten your waist and tighten your abdomen and move up and down. It can effectively lift the breast curve and shape the perfect breast shape. Relax the back spine and relieve spinal and waist problems.
Arm training
Backhand arm exercise effectively exercises shoulder muscles; double-arm exercise allows you to build strong biceps and triceps,
Help you eliminate Back fat and arm fat can effectively and quickly solve the problem of butterfly sleeves
Stretch the waist and raise the hips
Effectively burn fat on the waist, shape the charming waist curve, and train the hip curve.
Double-stepping exercise
An aerobic exercise that effectively consumes calories and burns fat. Stepping with both legs at the same time is the most effective way to burn leg fat and calories, help you shape your leg curves, and eliminate fat. Carrot legs and elephant legs problem.
2. What to eat to lose weight
1. Breakfast: cornmeal and sweet potato porridge
Ingredients: cornmeal, sweet potato
Method: take cornmeal Stir 100 grams into a paste with cold water; wash, peel and chop the sweet potatoes, boil the water in the pot, add the prepared cornmeal, then put the cut sweet potatoes into the water together, stirring constantly. Prevent the cornmeal from sticking to the bottom of the pot. It is best to use a simmer when cooking, and you can add a little cold water in the middle. The best state is not too thin but not too thick.
Efficacy: Cornmeal contains unsaturated fatty acids and other nutrients, and sweet potatoes have the effect of satiety and aiding defecation.
2. Lunch: Celery in tofu skin
Ingredients: 1 piece of tofu skin, 250 grams of celery, and appropriate amount of salt.
Method: Heat the oil in a pan, put the tofu skin into the pan, fry over medium heat until the tofu skin bubbles, then take it out, cut it into small pieces with a knife and set aside.
Remove the leaves from the celery, wash and cut into approximately 2.5 cm lengths for later use. Heat a pan, add 1 tablespoon of oil, add celery segments and tofu skin, stir-fry quickly and evenly. Add seasonings and a little water and cook slowly until the tofu skin becomes soft.
Efficacy: Tofu is very popular among those who lose weight because of its high nutrition, high mineral content and low fat. The rich protein content in tofu makes people feel full and can improve metabolic function. Celery has a light fragrance, which can reduce swelling, detoxify and prevent constipation problems, and prevent the accumulation of toxins. Moreover, celery also contains a large amount of vitamin A, vitamin C, carotene and various trace elements, which can effectively improve the body's metabolism and achieve weight loss.
3. Dinner: White radish vegetable soup
Ingredients: One white radish, about 500 grams, 2 taels of mushrooms, 2 sweet corns, about 250 grams, a little green onion, a little salt .
Method: Peel and wash the white radish, cut into small pieces, remove the mushroom stems and wash them, cut the sweet corn into pieces of suitable size, first cook the sweet corn in boiling water until half cooked; Use a medium-sized soup pot to fill half a pot of water. After the water boils, add the sweet corn. When the corn is almost cooked, add the mushrooms. Cook until it changes color, then add the white radish. Cook for another 15 minutes. Adjust the ingredients when serving. Add a little salt and sprinkle with some chopped green onion.