How can I lose weight effectively and quickly?

Adhere to do high leg lifting, leg pressing and other exercises. When the weather is hotter, you can practice leg press indoors, to front and back, left and right to press, each direction to practice four eight beats. Pressure to press the leg in place, kick the knee to the chest when the high leg, can not be perfunctory, to insist on doing three times a day, each time half an hour or so, the best one hour after meals to do. This can reduce the fat on the thighs.

Turn whistling circle. This is also a good weight loss exercise. When you start to turn a little slower, so as not to sprain the waist. Turn a long time can increase the body twisting amplitude, more and more skillful when you can turn two circles at the same time, so adhere to the exercise can effectively lose waist, hips and abdominal fat.

Do sit-ups. Sit-ups are a very good way to lose weight, but also relatively simple and easy to do at home anytime, anywhere. When doing it, it is best to find someone to help hold down the feet, so that the effect is better. You can also use specialized fitness equipment. Sit-ups can be very good to lose waist and abdominal fat.

Play badminton, table tennis or tennis. Ball sports can tense the muscles of arms, legs, chest and so on, so that excess fat can not accumulate. Sticking to ball games in cool weather is also a good way to lose weight.

Jogging. The ideal way to exercise is jogging or brisk walking, and the time to last more than half an hour, so that the body's fat cells will be fully mobile, aerobic whoosh in order to oxidize the body fat, so that aerobic exercise in order to lose weight. If you run strenuously, you can't catch your breath, the body is in a certain degree of hypoxia, can't effectively oxidize fat.

Swimming is the most effective method of total body weight loss, swimming to swim slowly, so that the whole body organs are engaged in activities. Insist on swimming 3-5 times a week, each time half an hour or so can be.

END

Note

Morning workout is not as good as night workout.

It is not advisable to be active immediately after dinner, when the blood is concentrated in the intestines and stomach for digestive work, and immediate activity will affect digestion.

It's better to go out for activities half an hour after eating dinner.