What are the most effective slimming exercises

What are the most effective slimming exercises? Speaking of the most effective and healthful way to lose weight, many people know that it is exercise. Exercise can not only reduce fat, but also shape a better body. It is the best choice for people who want to lose weight and love beauty. Let's take a look at the most effective slimming exercises. What are the most effective slimming exercises? 1

1. Running: 3, meters per day should not be less than this number. (After running, you have to walk.) The speed should be appropriately fast, but it should be within your tolerance. You can slow down at first, then gradually strengthen later, or the distance is longer, or the speed is faster. (Generally, it is necessary to ensure that the time is more than 3 minutes, because it is fat that starts to be consumed after 2 minutes. It is recommended that the landlord take about 5 minutes) after running and during running, you can drink a small amount of water, and you must not drink heavily. You can't take a shower and blow the fan immediately after running.

Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and build a foundation for other intensive exercises.

Abdominal exercises are indispensable every day, and abdominal muscles belong to the core muscles. You can practice the whole core muscle in the following ways.

1. Front plate posture: Push-up posture, with your arms on the ground, elbows bent, right under your arms, weight on your forearms, your body in a straight line from your shoulders to your ankles, your core muscles supported, and your abdominal muscles tightened. Keep your posture for 3 seconds, or extend it appropriately, while taking a deep breath (the persistence time can be gradually accumulated to 3 seconds, but you can continue to do it with a break of 5 seconds)

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3. Sit-ups: It can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It's best to roll your belly, that is, sit-ups don't lie down completely, support yourself by abdominal strength, and then get up. 2~3 groups, rest for 4 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and you stop when you feel very tired.

The above contents introduce you to some effective slimming exercises, but we still have to tell you to choose a suitable way according to your physical condition when practicing. This effect is the best, and we can't simply rely on exercise while losing weight, and we should also pay attention to some diet aspects. What are the most effective slimming exercises? 2

1. Skipping rope < P > Skipping rope also burns fat very well, and skipping rope can consume 44 calories for 3 minutes. It takes 72 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.

2. Outdoor yoga

Outdoor yoga can help people to improve their ability to concentrate, relieve tension, relieve depression, eliminate psychological barriers, restore inner peace and tranquility, and make people's mentality healthy and good. In addition, outdoor yoga can make the body spit out the old and absorb the new, strengthen the body, relax the muscles and tendons, and unconsciously maintain an elegant and compact figure and a light and agile posture.

3. Swimming

Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Tests by sports physiologists show that swimming 1 meters in water consumes 1 kilocalories of heat energy, which is equivalent to running 4 meters on land, riding a bicycle for 1 meters, or skating for 15 meters. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for the health of the heart and lungs.

4. Running

Running fast can make you feel free from extra weight, relieve stress and burn a lot of fat. Stick to it for 3 minutes every day, and after two weeks, the sense of weight will disappear. But be careful not to eat immediately after running, let alone drink carbonated drinks, otherwise all previous efforts will be wasted.

5. Playing basketball

Playing basketball can not only lose weight, but also make a whole body of fat into beautiful muscles, achieving a good shaping effect, and it is of great benefit to the development of bones, which is of great help to improve the height of teenagers. Because playing basketball is a whole-body exercise, it can achieve a good exercise effect on all parts of the body, which not only reduces the overall weight, but also makes the body more symmetrical.

6. Aerobic dance

Dancing can train your whole body and shape a perfect figure. Fitness dancing must be continuous exercise for at least 12 minutes. In the first few minutes of exercise, the oxygen intake of the human body is much higher than that in the quiet state. At this time, the cardiac output, heart rate and lung ventilation are basically the same, and the oxygen intake can basically meet the oxygen needs of tissues and cells. The body's aerobic exercise is metabolized by fat, so it consumes body fat.

7. Riding a bicycle

Riding a bicycle is an extremely exercise for the legs. Outdoor cycling can relax people's mood, lose leg fat and shape a perfect leg shape.

What should we pay attention to in losing weight

1. Exercise time is too short:

We know that body fat is not formed in a day or two, but accumulated over a long period of time, so it seems unrealistic for people who want to lose weight to achieve the effect of losing weight within a period of time. If they want to lose weight successfully, they must make long-term preparations. Even if they lose weight successfully within a period of time, there is a great chance of rebounding.

2. Pay little attention to your fat and body shape:

Many people who are losing weight in life are more concerned about whether their weight has dropped, ignoring their body fat and body shape. In fact, only their fat and body shape are in a balanced state, which is the real success of losing weight. Losing weight alone is far from reaching the standard of losing weight. Although some people have lost weight, their body fat content is still high.

3. Don't avoid losing weight:

Many people who want to lose weight are full of confidence at the beginning, saying that they should mind their mouths more, but after watching some delicious food, they can't help themselves and start eating and drinking, so they will never want to lose weight successfully.

4. Eat big meals frequently:

Many office workers still have a lot of big meals after work, which is not a good lifestyle. When they eat big meals at night, they will eat a lot of fatty food, which can't be digested, and finally fat beans will accumulate on their bodies.