When it comes to the benefits of exercise, the first thing that everyone may think of is weight loss. Indeed, exercise gives people the impression that it is basically for weight loss. However, everyone also knows that some exercises are suitable for weight loss and some exercises are not suitable or effective. Not very good, and aerobic exercise is generally better for weight loss. So what are the exercises suitable for weight loss? What is the easiest weight loss exercise?

1. Exercises suitable for weight loss

1. The most leisurely weight loss exercise - walking

Walking is something everyone can do. Don’t underestimate walking. The amount of exercise is not It's big, but the exercise effect is really good, long distance walking. It is advisable to walk long distances, 2 times a day, 1 hour each time. Walking faster will allow free fatty acids in the blood to be fully burned and fat cells to shrink, thereby reducing weight.

2. The hottest weight loss exercise - strength training

Strength training can make us have plump pectoralis major muscles and bronzed skin, but it is not always like this, women You can also perform strength training, but choosing the appropriate exercise method is the most important thing. It is the basis of human walking and jumping and is a 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. Instead, they think that strength training requires increasing weight. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscle as possible. And through strength training, loose fat can be strengthened to achieve a body shaping effect.

Strength training is actually a lot of fun. You don’t need to know too many strength terms, you just need to be consistent in participating in a strength training program at least once a week.

According to your own conditions, set a training goal, and driven by the training goal, group and divide the muscles of the neck, shoulders, chest, waist, hips, legs, knees, ankles and arms. Weight-splitting circuit training.

3. The most effective weight loss exercise - swimming

Swimming is a sport suitable for all ages. It is summer now, and it is very suitable for us to go swimming for fitness. It is affordable but effective. It manifests itself most quickly and plays a very important role in improving the cardiovascular system. Do not eat immediately after swimming. It is advisable to rest for a while before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases over time. Moreover, eating a large amount immediately is not in line with the original desire to lose weight and get in shape, so you must not have a large stomach immediately after swimming.

4. The coolest weight loss exercise - aerobic kickboxing

I believe that many fashionable women are no strangers to aerobic kickboxing. In today’s fitness centers, aerobic kickboxing has become a A favorite sport for women, it can help strengthen loose flesh, eliminate excess fat, and reduce stress through punching, jumping, and muscle contraction.

5. The most affordable weight loss exercise - rope skipping

Rope skipping is believed to be the most economical and effective exercise that is not restricted by the venue. Rope skipping is an aerobic exercise. Jumping for half an hour can consume 400 calories. If ladies eat too much one day, they can easily lose weight without having to worry about calculating the calories consumed.

6. The most elegant weight loss exercise - yoga

I don’t think I need to introduce it to you because yoga is so popular. The biggest role of yoga is to shape the body. Beautiful figure, but remember to make progress in this exercise. The ultimate goal of yoga practice is the balance of body (body), mind (thinking, emotions, etc.), and spirit (instinct to perceive things). Therefore, practitioners not only obtain the physical Health, mental health and instinctive development are also obtained.

As far as fitness is concerned, the functions of yoga also include regulating endocrine, treating and assisting in the treatment of diseases, relieving fatigue and stress, etc. Therefore, it is incomplete to consider yoga only as a weight loss exercise. Weight loss is only one of the purposes of practicing yoga.

7. The most dynamic weight loss exercise - cycling

Nowadays, society continues to promote environmental protection, so cycling should be a good means of transportation to work, but of course not in every city. There are very suitable roads for cycling to work every day, but this exercise is also a very good exercise and is very effective in reducing the size of the legs.

8. The most casual weight loss exercise - 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 To maintain body shape and health, it is very effective for women who have the conditions to start running at any time. You can run less at first, or you can run once every other day. If you stick to it for a long time and combine it with a balanced diet, how long will it take you to have a perfect body to welcome the coming summer?

9. The most energy-consuming weight loss sport - badminton

Badminton has very strong requirements on physical fitness. A game can consume a lot of calories, so it is very important for weight loss and body shaping. It is very helpful, but remember not to eat a lot after exercise.

10. The most aesthetic weight loss exercise - dancing

Whenever celebrities are asked about their weight loss methods, a large number of celebrities will answer the question of dancing. Women who have been dancing for a long time have lost their body shape. Very well-proportioned and beautiful, so how could you not choose this sport if you love beauty?

The above is the misunderstanding about fitness and weight loss introduced to you. Only by exercising correctly can you lose weight, so everyone should understand these matters and keep exercising. There are many exercises suitable for us to lose weight. You can choose the exercise you like and stick to it. I hope today’s introduction will be helpful to you.

2. Abdominal breathing practices

Action 1. Spread your feet shoulder-width apart, put your tongue against the roof of your mouth, and hold your hands in a tiger's mouth position.

Action 2. When inhaling, inhale slowly through your nose (don’t open your mouth to prevent the air from running into the lungs), and expect the inhaled air to naturally reach the lower Dantian (3 finger widths below the belly button). wide, also known as the abdomen). Focus on the lower Dantian, and your lower abdomen will slowly expand due to inhalation.

Action 3. Pause for a moment, and then exhale slowly and narrowly through the nose.

Action tips:

1. Breathe naturally, without holding your breath or being nervous. Once you get used to it, you can even treat it as normal breathing.

2. One exhalation and one inhalation is one time. The longer the interval between each breath, the better. Those with longer breaths can aim for 3 minutes every two times when they first start practicing, while those with shorter breaths can aim for 1 minute every time. After that, gradually lengthen it.

3. When exhaling, contract the abdominal muscles as much as possible and make the lower abdomen concave.

4. It is recommended to perform abdominal breathing for 5-10 minutes in the morning and evening in bed. Breathe in for 10 minutes and breathe out for 7 or 8 minutes.

5. The anus opens slightly when inhaling and contracts slightly when exhaling.

6. When you first start practicing, you can do it lying down. When you get used to it, you can practice standing up, and finally you can do it sitting down. You can even do it while walking. This is the best way to do it step by step and within your ability.

7. When inhaling and exhaling, the slower the better.