1, which exercise is suitable for losing weight?
1, the most leisurely weight loss exercise-walking
Take a long walk. It is advisable to walk for a long distance, twice a day, each time 1 hour. Walk faster, so that free fatty acids in the blood can be fully burned, and fat cells are shrinking, thus losing weight.
2, the hottest weight loss exercise-strength training
Although when it comes to strength training, people tend to think of rich pectoralis major, bronzed skin, ancient Greek warriors or Schwarzenegger, but in essence, it is the basis of human running and jumping shot and the necessary condition for us to complete our daily life, entertainment and work tasks. Many people think that strength training is not helpful for weight loss, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, the loose fat meat can be strengthened to achieve the effect of body shaping.
Strength training is actually fun. You don't need to know too many strength terms, you just need to participate in the strength training program at least once a week. According to their own conditions, make a training goal, and under the drive of the training goal, carry out cyclic training on the muscles of neck, shoulder, chest, waist, buttocks, legs, knees, ankles and arms in groups, times and weights.
3, the most effective exercise to lose weight-swimming
Swimming is one of the sports that men, women and children like. The price is real, but the effect can be reflected most quickly, and it plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot right away is not consistent with the original intention to lose weight and shape up, so don't open your stomach immediately after swimming!
4, the coolest weight loss exercise-kick boxing
I believe many fashionable women are no strangers to kick boxing. In the current fitness center, kick boxing has become a favorite sport for women. With the help of punching, jumping and muscle contraction, loose meat can become firm, eliminate excess fat and reduce pressure.
5, the most affordable exercise to lose weight-skipping.
Jumping rope is believed to be the most economical and effective exercise, and it is not limited by the venue. Jumping rope is an aerobic exercise, which can consume 400 calories every half hour. If ladies eat too much one day, they can easily lose weight by counting the calories consumed.
6, the most elegant weight loss exercise-yoga
I believe there is no need to introduce how popular yoga is. The biggest role of yoga is to build a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance body (body), mind (thinking, emotion, etc.) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development. As far as fitness is concerned, the function of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight-loss exercise, and weight loss is only one of the purposes of practicing yoga.
7, the most dynamic weight loss exercise-cycling
Nowadays, the society is advocating environmental protection, so cycling should be a good means of transportation to work. Of course, not every city has suitable roads to facilitate cycling to work every day, but this sport is also a very good exercise, which is very useful for reducing legs.
8, the most casual exercise to lose weight-jogging
Jogging was once popular all over the world and was called "the king of aerobic exercise". Women really need to do aerobic exercise to keep fit and healthy. Women who have the conditions can start it whenever they want, which is very effective. They can run less at first or once every other day. Long-term persistence and a balanced diet will take you how long to have a perfect figure for the coming summer.
9, the most energy-consuming exercise to lose weight-badminton
Badminton requires very strong physical fitness, and it can consume a lot of calories after a game, so it is very helpful for losing weight and shaping, but remember not to eat a lot after exercise.
10, the most aesthetic exercise to lose weight-dancing
Whenever visiting the star's weight loss method, a large number of stars answer dancing. Women who dance for a long time are very well-proportioned and beautiful, so how can you not choose this sport if you love beauty!
2. What are the taboos of exercise to lose weight?
1. Don't sit down and rest immediately after exercise.
Whether participating in aerobic exercise or anaerobic exercise, there will be physical fatigue and muscle soreness after fitness. For people who exercise regularly, muscles can get enough oxygen during exercise, and less lactic acid is decomposed by carbohydrates, so muscles will not have obvious pain. For people who don't exercise often, the pain after exercise will be more obvious, so don't sit down and rest immediately at this moment, which will affect blood circulation, lead to excessive lactic acid secretion, and more easily aggravate muscle fatigue. After strenuous exercise, you should walk slowly 10 minutes and take more deep breaths, which will help your muscles to eliminate fatigue as soon as possible.
Don't take a bath immediately after exercise.
After exercise and fitness, many people will get used to taking a hot bath immediately. In fact, this practice is not scientific. During exercise, the speed of blood return in the body will be accelerated, and the heartbeat will also be accelerated with exercise. If you take a hot bath immediately, the blood circulation between muscles and skin will continue to accelerate, which will lead to insufficient blood supply to other organs of the body, and there may be hypoxia in the brain, which may even lead to a heart attack in severe cases.
Don't cool your body immediately after exercise.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. Walking into the air-conditioned room immediately after exercise or taking a cool nap at the fan outlet will make the skin tighten and sweat, which will lead to physiological dysfunction such as body temperature regulation and decreased immune function, which will lead to colds, diarrhea and asthma. The correct way is to finish the exercise for half an hour, and then enter the air-conditioned room after the body cools naturally. At the same time, before entering the indoor environment with low temperature, you should wipe the sweat off your body and head to prevent discomfort.
Don't drink cold drinks immediately after exercise.
When exercising, the body sweats a lot. If you don't pay attention to the right amount of water during exercise, many people will be dry and thirsty. If you drink a lot of cold drinks at this time, it is very likely that the throat, esophagus and other organs will contract sharply when they are cold, and stomach cramps will lead to abdominal pain. For people with weak stomach and spleen and stomach deficiency, diarrhea may also be caused. Therefore, you should avoid drinking a lot of cold water immediately after exercise.
Don't eat immediately after exercise.
Too much physical exertion after exercise will make many people feel hungry, but it is not advisable to eat immediately after exercise. At this time, if you eat right away, it will aggravate the burden of digestive organs and have a negative impact on gastrointestinal health.
6. Don't smoke immediately after exercise
Smoking is very harmful to the body, and smoking immediately after exercise will double the harm. Some men have the habit of smoking, but remember, you can't smoke immediately after exercise. Smoking after exercise will make the lungs mixed with a lot of smoke, reduce the oxygen delivery, and there will be chest tightness, shortness of breath, dizziness and fatigue.