We know that only exercise can truly achieve the effect of weight loss. Exercise can burn fat and effectively lose weight. Women who exercise regularly can maintain a good figure. Not only are they well-proportioned, but they are also healthy. Exercise to lose weight is a healthy way to lose weight. So, which type of exercise has the best weight loss effect? Come and take a look! .

1. How to arrange the sequence of exercises to achieve the best weight loss effect

First perform 5 to 10 minutes of stretching and warm-up exercises, and then perform push-ups, weight lifting with equipment, abdominal muscle tearing, etc. 30 minutes of anaerobic exercise, followed by 30 minutes of aerobic exercise such as jogging, is the sequence of exercises that can maximize fat consumption. Here are the aerobic and anaerobic exercises that are best for losing weight.

2. Aerobic exercise with good weight loss effect

(1) Slow swimming

As we all know, swimming consumes the highest amount of calories per unit time among common sports. sports. Swimming is a good way to lose weight, is also a good whole-body exercise, and is very effective in improving cardiopulmonary function. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to adequate oxygen uptake.

(2) Dynamic bicycles

Many gyms now have dynamic bicycles. The design of these bicycles is very suitable for aerobic training. However, the general cycling training rooms are too small. Many people used to During training, the room is prone to lack of oxygen, although the gym is designed this way to increase the ambient temperature, causing athletes to sweat a lot to improve weight loss. Therefore, when doing spinning, you should choose a gym with good ventilation.

(3) Running

Running has been the most popular sport in the past two years. It is not only reflected in the increase in the number of marathon events, but also in the bustling streets at night. Groups of fluorescent runners appear frequently. There are many benefits of running, the first of which is losing weight, followed by enhancing cardiopulmonary function and improving sleep quality.

(4) Rope skipping

Rope skipping is an aerobic exercise that is not affected by the weather and has no requirements on the venue. Each jump helps eliminate butt and thigh fat and promotes blood circulation.

3. Anaerobic exercise with good weight loss effect

(1) Squat

Squat is the most effective exercise for me to exercise the buttocks, hamstrings and hamstrings. Freehand training for the front side. Pay attention to the fact that your knees should not go past your toes, your waist should be straight, do not squat as usual, and your buttocks should be sitting back. The thighs must be at least parallel to the ground to be considered a qualified squat. This action is performed in groups of 30-50, and two or three groups a day are enough.

(2) Plank support

Plank support is the most popular exercise besides running. This is an exercise that can be done anytime, anywhere and is very convenient.

Fully exercising the strength of your core can have a miraculous effect on shrinking your lower abdomen and waist.

(3) Dumbbell lift

Sit on a chair with a backrest, grab a dumbbell with both hands, so that the dumbbells are on both sides of the head, the upper arms are parallel to the ground, and the palms face forward , contract your shoulder muscles to lift the dumbbell until your arms are straight above your head. Hold briefly for a few seconds, then return to the starting position.

(4) Dumbbell flexion and extension

Sit on a chair with a backrest, grab a dumbbell with both hands above your head, and slowly place the dumbbell behind your neck until your upper arm and forearm form a 45° angle. Then use your triceps to straighten your arms. Then return to the starting position, wait a moment, and repeat.

(5) Lunge Squat

Squat sideways lunge with dumbbells in hand. Hold a dumbbell in each hand on the side of the body. Stand upright with your feet shoulder-width apart, then left Take a big step with your feet to the left side of your body, squat down into a lunge, wait a moment, return to the starting position, and then step up your right foot into a lunge.

4. Four types of weight-loss vegetables

1. Zucchini

Zucchini contains more than 94% water. It is a low-calorie food and contains more vitamin A. , the rest of the vitamins and minerals are similar to winter squash, with a higher proportion of potassium and magnesium. Its quality is better than winter squash, and it also contains more cellulose, hemicellulose, lignin and pectin. These substances cannot be hydrolyzed by human digestive enzymes, but they can promote intestinal peristalsis and facilitate fecal discharge. It is better to eat raw zucchini than cooked food, and you can also use it to make vegetable soup.

2. Chinese cabbage

Chinese cabbage is slightly cold in nature and sweet in taste. It has the functions of detoxifying, removing heat, and clearing the stomach. Anyone who is upset, thirsty, has difficulty defecating, or has yellow urine can eat cabbage regularly. Cabbage contains a lot of crude fiber, as well as vitamin A, vitamin B, vitamin C, etc. The fiber in cabbage can promote intestinal peristalsis, help digestion, and prevent dry stools. Eating raw cabbage hearts will not destroy the nutrition of cabbage and is very effective for defecation.

3. Radish

Radish is divided into white skin, green skin, red skin and so on. It can be eaten raw or cooked. Its vitamin C content is 10 times that of pears. Contains interferon inducers, which have anti-viral and anti-cancer effects. Radish is pungent, sweet, and cool in nature. It has the effects of eliminating stagnation, resolving phlegm, antipyretic, and detoxifying. It is effective in treating bronchitis and cough. The lignin and spicy substances contained in it have anti-cancer effects and are rich in vitamin C. . Radish can laxative, antibacterial, prevent the formation of gallstones, lower cholesterol, and can prevent high blood pressure and coronary heart disease.

Eating raw radish can relieve constipation, and you can eat about 250 grams each time.

4. Bean sprouts

Mainly refer to soybean sprouts and mung bean sprouts. Although they are derived from soybeans and mung beans, their nutrition is superior. In addition to more cellulose, phytotranexamic acid disappears quickly during the germination process of beans. As the enzymes promote the degradation of phytic acid, more minerals such as phosphorus and zinc are released and used by the human body. In particular, the content of vitamin C is extremely high. It is a low-calorie and low-fat food that can nourish yin, promote urination and facilitate urination. Eating bean sprouts regularly can prevent and treat intestinal cancer, stomatitis, and improve brain function.