1, effective weight loss exercise in summer
(1) cycling
Cycling is an easy and effective exercise to burn fat. Cycling burns a lot of body fat every hour on average, and it will burn 450 to 600 calories an hour, which is equivalent to running for an hour and a half! Riding a bike for an hour every day can reduce 1 pound in a week, and the effect is very obvious.
(2) boating
On weekends, it is also a good choice to go boating with your family or a few friends in summer. Rowing posture can exercise people's arms and abdomen, and has a significant effect on reducing the fat in arms and abdomen. The design of some fitness movements is also inspired by rowing posture. If you feel bored by staying at home in a fixed posture, you might as well actually row.
(3) Take a brisk walk
If you feel that running in summer is too hard, you can start a brisk walking mode to lose weight. Compared with running fast, brisk walking is less harmful and has better weight loss effect than jogging. When walking briskly, pay attention to the correct posture, straighten your back and swing your hands as much as possible.
(4) dancing
Dancing with light music will make the whole person feel better. Moreover, dancing is rich in movements, which can make the whole body move. In order to achieve the goal of exercise to lose weight, Xiao Bian suggested that when choosing a dance, you should choose some dances that are lively or have a large range of movements.
(5) Yoga
Yoga is a patent for many girls. It is a good exercise to practice yoga in summer. Yoga doesn't need to be intense, but it can make you forget some unhappy things faster and make your mood more bright. At the same time, you can also make yourself more confident to face life. But it should be noted that when doing yoga, don't force yourself to make every movement very standard. Just do your best.
When doing these exercises, we can avoid a lot of sweat and burn fat well. If you are still eager to keep fit in summer, don't try these exercises more.
2. Suggestions for daily exercise
Carry a laundry bag
Washing clothes is a chore to burn calories and eliminate fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can also help you burn more calories. Lift the laundry bag directly, and don't let it touch your body. This will make the bag have the greatest resistance.
Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. If you feel that the laundry bag is not heavy enough, you can try sandbags, which are more helpful for improving physical strength and endurance.
Floor movement
Push-ups and sit-ups are never out of date, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise chest, shoulders, abdominal muscles and triceps, while sit-ups mainly exercise abdominal muscles.
It should be noted that you don't have to do a lot of push-ups every time; Doing 3 or 4 push-ups and 25 to 50 sit-ups each time is a good exercise plan.
Elastic movement
Usually, the elasticity of rubber bands with different colors is different, which is mainly divided into three types: yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to separate your legs shoulder-width, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to the shoulder height, then squat down and squat up to the standing position before recovery.
When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand, and pull the rubber band to the top of your head with the other hand.
Stabilizing ball
Shoulder roll, arch back and lift back, leg flexion and extension can all improve the stability of the body, thus achieving the effect of eliminating fat. Swiss ball (or stabilizing ball) is more effective in improving physical stability. Swiss ball is very suitable for stretching, which can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75cm to 85cm meet the requirements. Swiss balls can also be used to do some more advanced sports, such as rotating legs in turn and one-arm push-ups.
climb the stairs
Jogging up and down the stairs or the bleachers of the sports ground is a good aerobic exercise. Climb up 6 to 12 stairs at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. You can also continue to climb a few stairs when you are at rest, which can keep your heart rate constant.
Try to skip a step every time your foot steps on the step, which will help improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.