Many women want to have a bumpy figure, but with the development of society, people's diet is more and more focused on meat and vegetables, which makes it very difficult to lose weight. Now share the five most effective exercises to lose weight all over the body.
The five most effective exercises to lose weight 1 1, swimming
Swimming is an effective and common way. Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
2. Cycling
Cycling exercise is also a good way to do aerobic exercise. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Various aerobic exercises
Doing some full-body exercise is also a healthy behavior. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
4. Running (fast walking)
You can run properly and pay attention to the way of circulation. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 5 jump rope
Jumping rope exercises the flexibility of the body, which is also a way to exercise sensitivity. Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
Exercise 4-5 days a week to lose weight quickly.
If you want to lose weight, aerobic exercise and strength exercise should not be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of strength exercise to continue losing weight.
Sticking to exercise is a more effective method. If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, alternating aerobic and strength. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!
The five most effective exercises to lose weight all over the body II. First, the whole body weight loss massage method
1, face and neck massage
Mainly by rubbing, lifting, dividing and patting. Massage from light to heavy, from forehead, cheeks, nose, chin, ears, neck and head in turn, 5 ~ 10 minutes each time.
2, physical massage
Mainly by massage, pressing and other techniques. Holding, rubbing, patting and clicking are commonly used in upper limbs, and pushing, pressing, patting and rubbing are commonly used in lower limbs. Heavy manipulation can be properly applied to fat-filled parts, massage up and down, back and forth, to expand muscle capillaries, increase blood flow, improve muscle metabolism, increase fat consumption, and achieve the effect of massage to lose weight.
3. Back and waist massage
Mainly by pushing, pressing and holding. Generally, the massage time is about 10 minute, and the back, waist and buttocks are mainly pressed, rubbed and pressed, with heavy techniques.
4, chest and abdomen massage
Mainly by rubbing, pressing, lifting, rubbing, closing, dividing, patting and stabbing. Every time 10 minute should promote the enhancement of cardiopulmonary function, promote intestinal peristalsis and abdominal muscle contraction, so that fat can be converted into heat and consumed, thus reducing the accumulation of fat in the chest and abdomen.
When applying massage technology, the breathing movements of the operator and the massaged person should be properly coordinated. Operation method: the performer presses the thumb, palm root or palm on a certain part or acupoint of the patient, and then lets the patient do abdominal breathing. When exhaling, the performer also exhales. When inhaling, you can do it gently. This operation is repeated until the patient has a fever or feels comfortable at the surgical site.
5. plantar
The application of foot massage can play a certain role in losing weight.
(1) Healthy reflex zones of obese feet: thyroid, heart, adrenal gland, kidney and transverse colon.
(2) Operation: press the index finger and hold the other four fingers tightly. Thumb press, other four-fingered fist.
Second, the whole body weight loss action
1, leg lifts
Weight loss focus: abdomen and buttocks
Action: Sit on the stairs (bed edge, hard chair edge), put your feet flat on the ground separately, grab the edge of the stairs, and lift your legs to hip height. Keep your posture and keep your feet together. Put your feet down and return to the starting position. Repeat 5 ~ 10 times.
2. Arch bridge
Focus on weight loss: arms, abdomen, back and legs.
Action: a prone, back straight, forearm and toe support, neck and back in a straight line. B. Lift your hips up so that your body is inverted V-shaped and your head is between your arms. Keep your posture relaxed. Slowly return to action A and repeat 5 ~ 10 times.
Step 3 press
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulders, stretch your right leg backwards, hold your chest out, and support your body with your hands.
Step 4 twist
Weight loss focus: abdomen and back
Action: sitting posture. Lift the jaw, stretch the neck and twist it to the left and right respectively. 2 minutes for each group. You can also do this: stand with your feet shoulder width apart, with your arms extended upward and your back crossed, touch your left shoulder with your right hand, touch your right shoulder with your left hand, tuck in your abdomen, twist your torso to the left, stand still for 5 seconds, return to the center position and twist to the other side. Do it 5 ~ 10 times.
5. Bench cobra pose
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulders, stretch your right leg backwards, hold your chest out and support it with your hands. Modified version: Lift the right leg upward, and at the same time, extend the right leg backward with the right hand, keep the right ankle joint for 5 seconds, lower the right leg to the starting position, and repeat the exchange for 5 ~ 10 times.
6.t-shape
Focus on weight loss: abdomen, back and back of thighs.
Action: Stand with your feet together, bend down slowly from your hips, and touch the ground with your fingertips. Lift your left leg back. If you find it difficult, you can bend your right knee slightly. Hold your posture and count to five. Put down your left leg and change your right leg. Repeat 5 ~ 10 times.
Third, the whole body weight loss exercise
1, running at full speed
If running is classified by speed, there are full-speed running, jogging and variable-speed running. Today we are going to talk about running at full speed. Running at full speed is a kind of fast running, which requires you to run to the finish line as quickly as possible. This is an anaerobic exercise.
Some people may ask, does anaerobic exercise also have the effect of losing weight? The answer is yes. As the most famous anaerobic exercise, full-speed running has quite effective fat-reducing effect.
Step 2 jump rope
Someone asked, what sport does skipping belong to? Is it an anaerobic exercise? Actually, it depends on the frequency of your exercise. If the frequency of skipping rope in one minute is very low, it belongs to aerobic exercise, but when the frequency of jumping is already high, it belongs to the ranks of anaerobic exercise.
Skipping rope is a whole-body exercise. Well, you need to prepare a rope that is neither too long nor too short. Hold the handle of the rope with both hands and wrap the rope around your body with your arms. Jump up when the rope passes under your feet. The whole movement should be smooth and coherent.
Step 3 push-ups
Push-ups can exercise the arms, chest, abdomen and legs, which is an anaerobic exercise with high weight loss efficiency.
And there are many kinds of push-ups. Today we will introduce an ordinary push-up. We need to lie prone, support your whole body with the strength of hands and feet, and remember to tighten your body, especially your abdomen. You must get up and put down your body rhythmically. This is push-ups.
Step 4 jog
Jogging is an aerobic exercise that is good for your health. You can not only lose weight by jogging, but also help your body function to grow effectively and help all your body functions. We can take jogging as a hobby, jogging for 30 minutes every day is good for losing weight.
Step 5 swim
Swimming is a very interesting sport, because it consumes much more calories than land sports for a long time, and swimming, as a whole-body exercise, helps people stimulate almost all muscles and make all muscles disappear! Therefore, partners who want to swim can go swimming. In hot summer, you must lose weight by swimming.
Fourth, the whole body weight loss precautions
1, try not to eat any fried food and greasy food.
2. Drink a large glass of water or light tea 20 minutes before meals, do not drink sweet drinks, and try not to eat snacks and desserts. Refuse any alcohol unless absolutely necessary.
3, breakfast is full, 70% full at noon and 50% full at night. No snacks between meals except fruit and small cups of yogurt.
4. Eat richer ingredients and try to eat less food made of white rice and flour. It is best to use miscellaneous grains and bean porridge instead of rice for dinner.
5. Eat more 1 kg of vegetables cooked with less oil every day. The more green leafy vegetables, the better.
6. Use less oil when cooking, and make one or two delicious cold dishes and boiled dishes every meal.
7. Try not to eat oily staple foods, such as jiaozi, pancakes, sesame seeds cakes, Melaleuca cakes and fried rice. If you must eat this food, eat it for breakfast.
8. Eggs, milk, fish and shrimp, beef, chicken and bean products can all be eaten to avoid the shortage of protein, but cooking methods such as steaming, stewing, boiling and marinating should be adopted as far as possible to reduce the consumption of edible oil.