It is recommended that you use a healthy weight loss, the recommended program is as follows,

The most effective exercise for weight loss is aerobic exercise, which can help burn fat and improve the body's metabolism. If you want to lose weight, remember to do more outdoor fitness exercise. Especially the more energy-consuming sports, such as jogging, hiking, brisk walking, ball games, swimming, etc., the most important thing is to be persistent, such as

1. exercise to lose weight

Some items at home can be used as a sports equipment training, such as two small benches placed on the ground, you can do push-ups; lying on the bed, holding two watermelons in front of the chest, you can sit-ups training; if a man has a beer belly, the body can not be used as an exercise. Training; if men have a beer belly, you can first 30 minutes of aerobic training every day, and then abdominal training, such as push-ups can be done, in situ high leg lifts, etc., do not require a very fast speed, but to have enough training time. And then with a healthy diet, the effect is immediate

2. Jump rope to lose weight

If in the same temperature of the water than in the air to accelerate the loss of heat by more than 20 times, effectively consume human calories. Tests show that: if you swim in the water 100 meters, consume 100 kilocalories of heat energy, equivalent to land running 400 meters, or cycling 1000 meters, or skating 15 00 meters. In addition, "because of the action of water waves, the human epidermis is constantly rubbed, so that the skin can be relaxed and rested, so people who swim often have a smooth and soft skin".

3. Climbing mountains

Climbing mountains in summer has a remarkable effect on weight loss. Climbing in hot weather, physical exertion increased by about 20%-30%. The best way to eliminate fat is "aerobic exercise", climbing is the best aerobic exercise. Every time you climb the mountain ready to rest, take the table test: 120 heartbeats per minute, can last 10 minutes, indicating that the amount of exercise to achieve the effect of burning fat.

4. Walking

Suitable for all kinds of people: play the sword, gun dance, playing tai chi, jumping Mulan fan; this side of the folk dance, the other side of the social dance. The left side of the opera, the right side of the singing, participate in which are better than at home to sleep. Other weight loss aids include: eating more vegetables and fruits, and eating fewer staple sweets. However, said so much, the most important point is "adhere to".

5. Gymnastics

Mainly for the trunk and limbs of the large muscle groups, focusing on abdominal muscle exercise. The exercise method is commonly used in the following kinds.

1⒈ flexion and extension of the lower limbs Movement Preparatory posture: supine position, arms straight on both sides of the body, legs straight. Exercise movements: ① flexion of the left hip, knee joints, as much as possible with the force to make the knee close to the abdomen. ② straighten the left lower limb to restore the ready position. ③～④Flex the right lower limb according to the above method. Repeat alternately with the left and right lower limbs for 6 to 8 times.