1, the most effective exercise to lose weight
1, swimming
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed operation
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Step 4 jump rope
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Step 5 climb the stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Step 6: Dance.
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
From the point of view of insisting on exercise, exercise is also the best choice to lose weight. Research shows that if you arrange the above kinds of exercise reasonably, I believe you will lose weight successfully after a stage!
2. How to do yoga to lose weight
1, sit up straight and cross your legs. Press your hips to the ground, cross your legs, and then stretch your hands up. When doing this, be sure to put your hips on the ground, then put your left hand on your right knee to inhale, and then pull up your spine. Exhale and turn right, and breathe back to the original position. Do it several times a day It can be said that this is one of the ways to lose weight.
2, lazy cat stretching: legs kneeling on the ground, hands supporting the ground, stretching the spine. Turn your head to the wall in front of you. Then take a deep breath. How to thin waist and abdomen? Repeat this lazy cat stretching posture three times.
3. Down dog style: put your hands and feet straight on the ground, press your fingers on the floor to bend your feet, then lift your ass up and down, keep your knees bent and keep breathing.
4, forward: how to thin waist and abdomen? Keep your hands and feet on the ground and move your right foot forward so that your toes and fingers can stay in a straight line. At the same time, cross your ankles with your knees, slowly slide your left leg behind you, then breathe and do it again on the other side.
5. Triangle: the right hand is placed on the right tibia or ankle, and the left hand is placed on the left rib. Then turn left and spread your body so that your left shoulder and right shoulder are in a straight line. Turn your left foot so that your left toe is forward and your right toe is sideways.