Effective Weight Loss Exercises
What are the most effective exercises to do to lose weight? There are always times when we don't have time to go to the gym, so we rack our brains trying to figure out how to lose weight at home in the fastest way possible. Now do not need to go to the brain to think, the following collated some can provide you with the next whole day metabolism needs, a one-point plow, a one-point gain. Take a look at them together!
Effective Weight Loss Exercises 1
"The most effective way to lose weight has a different answer depending on the evaluation criteria. Personally, I thought the most effective way to lose weight is swing sports, including tennis, badminton and other swing sports, can significantly reduce the content of fat, increase muscle content, to achieve the purpose of weight loss. Swimming and aerobic gymnastics can also help the body lose weight quickly. The number of days of exercise should be two days of exercise once, and the time of each exercise should not be less than 45 minutes, so as to better consume fat. For swing sports tennis and badminton need two people to carry out, also belongs to the team sports, this way can motivate each other, better to achieve the purpose of weight loss."
When it comes to weight loss, the most effective is to do aerobic exercise. Many people in the mention of aerobic exercise will think of running, but in the face of cold winter or the weather conditions are not very good, outdoor exercise also becomes also less practical.
For many people, a trip to the gym takes a lot of preparation time, and for many people, it's just not possible.
Therefore, a high-intensity and low-intensity phase, alternating new fat loss appeared, called hiit, because the time is short, fat loss efficiency, and for the venue equipment requirements are not so high, in the end of the sustained exercise can hold a short fat burning effect, so in recent years is also very popular.
Today we introduce a group of moderate intensity, efficient fat burning action. The movement of ten minutes, let you achieve the effect of running thirty minutes.
Action 1 , the length of forty seconds of open and close jump. The main point of this action is to be straight, pay attention to the abdomen, not to be able to hunchback. When jumping, keep the waist plate immobile, coordinate the overall balance, in order to reduce the impact of the fall, should be slightly bent knees.
Movement 2, continuous high leg, through the alternating leg movement, to exercise the leg muscles. Similarly, this action also need to keep a good waist straight, pay attention to the toes and knees are slightly forward, by the forefoot landing force, this can effectively reduce thigh fat.
Movement three, Bobbi jump has been called the fat loss killer. The muscle-building and fat-burning effect is obvious, and it can be exercised to our pectoral muscles, biceps and so on. First of all, the first legs open, knees bent down, then open with both hands to shoulder width position, support the ground. Then squatting legs backward, in a push-up position, followed by legs back pedal, force upward jumping, and fast abdominal, arm from the ground to lift up, pretending to touch the object.
Action 4 , crawl in place
First of all, to make themselves in a good standing position, legs open, so that the arms and legs are flush with the shoulders, the legs naturally bent, and then the upper body down, hands vertically braced on the ground, crawl state, the position of the legs can not be changed, the hands crawling to the front. At this time, pay attention to the legs and torso to be in the same horizontal straight line, in order to achieve the best results. Then hands reversed, to the direction of the legs to climb back, so that repeated can be.
Action 5 , flat
This action must be very familiar to everyone, but still pay attention to a few points, remember not to collapse the waist, to keep the waist height so that the body is in a straight state, the position of the hips can not be higher than the waist. Similarly, the eyes of the natural vertical drop on the good, do not look down, the head as the extension of the body position, also need to pay attention.
Each action to spend one to two minutes, the middle of the action exchange can be rested for about 20 seconds, adhere to ten minutes a day, you can achieve unexpected results!
Effective weight loss exercise 2
Core Tips: is the current fitness market popular program. It is based on the yoga breathing method, stretching method, and ballet, aerobics, dance and other content integration into, can lift the psychological pressure, eliminate the body toxins, effective conditioning of the body and mind, easy to lose weight. And not subject to time and environmental constraints, at home, office or in the gap between business trips, as long as there is a moment of time, can be practiced in a standing, sitting, lying posture.
Yoga Bodywork
is a popular program in the fitness market today. It is based on yoga breathing method, stretching method, and ballet, aerobics, dance and other content integration into, can lift the psychological pressure, eliminate the body of toxins, effective physical and mental conditioning, easy to thin body. And not subject to the constraints of time and environment, at home, in the office or in the gap between business trips, as long as there is a moment of time, you can practice in the posture of standing, sitting, lying down.
Suitable for the crowd: women over thirty years old
Slimming effect: ★★★★★
Slimming parts: the whole body
Warm tips: It is best to have an empty stomach when you go to the yoga class, and you can only eat and take a shower 40 minutes after the class. It is best to wear cotton loose clothing, barefoot, and do not wear jewelry during class. In order to maintain a quiet environment and a calm state of mind, it is best to turn off your cell phone pager.
Street Dance
Evolved from black street improvisational dance. Nowadays, it is also integrated into aerobic dance to match the obvious rhythm, the whole body is free to swing, there are more fun, the same can achieve the effect of weight loss and slimming, but also to enhance coordination, cardiorespiratory function, and even muscle strength. Currently, professional aerobics instructors are also integrating Disco, Jazz, and other types of dance, so that you can continuously absorb new and interesting dance steps in a class and achieve the purpose of weight loss and body sculpting.
Suitable for people who love European and American popular music and have a certain aerobics foundation.
Slimming parts: thighs, calves
Warm tips: the intensity of the movement can be adjusted according to the mastery of the action, the understanding of the music, can be used as a coordinated fat loss exercise, the most important is to regulate the mood, relieve stress, the pursuit of a different feeling.
Aerobic Combat Exercise
The earliest is introduced by the European combat players and professional gymnasts. Its specific form is boxing, karate, taekwondo, kung fu, and even some dance moves mixed together, and with strong music, a unique style of aerobic fitness exercises. Hangzhou aerobic combat gymnastics is based on sparring with music and certain movements created.
A complete session of combat gymnastics will consume a lot of calories, due to the combat gymnastics action variable, and in doing each action requires rapid, explosive, so in the exercise of every muscle of the body at the same time, the body's elasticity, flexibility and speed of reaction will also be unprecedented improvement. Especially in combat gymnastics . All movements almost require the waist and abdomen to maintain balance and hair force, so a class down to the waist and abdomen of the exercise more than any other fitness way.
Suitable for people: young people with excessive fat accumulation
Slimming effect: ★★★★★
Slimming parts: side waist, abdomen, thighs, arms, shoulders and back
Warm tips: the intensity of the combat gymnastics exercise is large, such as the occurrence of hypoglycemia, please take a break for a few moments before deciding whether to continue. If the following situations occur, you can stop practicing: leg fatigue, localized pain and discomfort, dizziness, rapid heart rate, etc.
What's more, you can stop practicing if you have a low blood sugar level.
Fitness Exercise
Each lesson is generally about 1.5 hours, not only can the exerciser achieve the desired slimming effect, but also a blend of modern dance, Latin aerobics, combat gymnastics and other materials, so that the movement at the same time improve the sense of fun, coordination, and, more importantly, to increase the fun, eliminating monotonous and boring, can be in a short time to contact more forms of exercise. In addition, the Slim Fit Method, designed according to the current life style and ethnic characteristics of the Chinese public, moderately expands the joints and stretches the muscles, resulting in a long and slender body.
Suitable for people: women with high requirements for body shaping
Slimming effect: ★★★★
Slimming parts: the whole body, emphasizing the leg slimming training is one of the highlights
Warm tips: it is best to wear light sports shoes and close fit fitness clothing during the class, and at the same time, pay attention to dietary cooperation, which will achieve good slimming effect.
SHAPING
is the translation of the English SHAPING, the meaning of which is the shape of the whole body, molding or sculpture, so the SHAPING movement is the process of shaping women's bodies. First, a computerized evaluation system is used to conduct a comprehensive assessment of your body shape to come up with an objective and scientific evaluation. Secondly, your profile is then compared with the SHAPING standard database model to identify the gaps. Then, a set of training programs are developed that are completely tailored to your individual body shape.
Suitable for the crowd: women with high requirements for body shaping
Slimming parts: the whole body, which can be targeted
Warm tips: For good slimming results, it is best to combine with the usual diet. In training the coach will usually prescribe your own recipes.
Latin Aerobics
Originally from the national standard in the Latin dance, but definitely does not emphasize the basic pace, more precisely, it is a kind of fitness gymnastics, emphasizing energy consumption, the details of the action does not require a high degree of attention to the amount of movement and the activities of the joints of the hips, waist, chest and shoulders.
Latin gymnastics free and casual, enthusiastic, rhythm is obvious. Its exercise focuses on the waist and hips, while the inner thighs get full exercise. Latin gymnastics is another feature of the warm and exuberant Latin music to feel the South American style, while adding dance elements in gymnastics, more self-enjoyment in addition to exercise. Latin aerobics requires 100 percent emotional commitment, the more the Latin feeling to play out, the more you can release emotions in the music. The more you play the Latin feeling, the more you can release your emotions in the music. While burning your passion, you can also let your fat burn together.
Suitable for the crowd: less exercise and waist and hip circumference is too large white-collar family