The fall, outdoor exercise is not only to make people feel energetic, but also help to lose weight. So, what are the appropriate aerobic exercises for weight loss in the fall? Here I recommend a few more aerobic exercise, remember to pay attention to the rhythm oh.

1, dance

In the fall, the cool weather will always make MM have the desire to exercise. At this time, if you want to lose fall fat, you may want to use dancing as a way to lose weight, dancing this way is not only a fashionable new way to lose weight, but also can make their limbs become more flexible. For many women who do long in the office, this is a very good way to exercise to lose weight, but also can quickly regain the slim figure.

In this way of dancing to lose weight, there are a variety of dance forms for different personalities and different hobbies of MM to choose, so MM can according to their own situation to choose their own interest in the dance form, so you can make the effect of slimming with half the effort, but also have fun. In general, in so many kinds of dance, the most effective and fast weight loss dance form mainly belly dance, Latin dance and ballet, etc., these dances can make the whole body fat quickly burn, so as to achieve good weight loss effect.

2, jogging

Outdoor exercise is a lot of MM most hope to be able to carry out in the fall in the way of weight loss, because this way to let them fully breathe in the fall of the fresh air, but also can feel the cool breeze of autumn. Jogging can fully satisfy the desire of the MM. And jogging can easily and quickly lose weight in the fall, so that MM can be restored to a slender figure in a short time. Lezhi strife can promote the body's blood circulation, so that the metabolic rate is accelerated, so that it can be very good to consume fat.

But be careful when jogging, it is best to be able to choose to do it on the boulevard, which is really a healthy way to slim down. Many times, MM may be for convenience, always choose to jog on the road, but do you know? Jogging on the road will make yourself inhale all kinds of gases such as car exhaust, which will damage the health of your body. Therefore, if you want to jog to lose weight quickly, it is best to choose to go to the park and other clean places.

3, turn the hula hoop

Hula hoop in the eyes of many MM, this is a kind of inconspicuous fitness. However, in fact, the hula hoop in addition to a certain fitness function, the most important role in fact is to help MM quickly lose fat, re-create a flat belly, so that MM get rid of the "small belly mother". Turning hula hoop in the fall, can reduce the hula hoop in the summer heat, the final weight loss effect will be more obvious. Therefore, in the fall, MM may wish to use more hula hoops to let their bodies back to slim.

The reason why the hula hoop can play a significant weight loss function, this is because in the process of turning the hula hoop, the hula hoop non-stop movement on the abdomen can accelerate the speed of intestinal peristalsis, so that the body can quickly hoarded garbage quickly discharged, and to help solve the pain of constipation. In addition, when turning hula hoops, each time it is best to adhere to more than 30 minutes, so you can consume more fat. In the turn of the hula hoop, maintained at 3 to 4 times a week can quickly slim success.

4, fast walking after meals

Hundred steps after meals, live to ninety-nine, which refers to the way of health, but if you want to lose weight, just walk the calorie consumption is not up to the standard of weight loss, fast walking to accelerate the walking of this way is worthy of our recommendation. Walking fast for 30 minutes, the calories consumed than the same time ordinary walking to double the calories consumed.

In addition to the time required to walk to lose weight, the speed of walking is also required, the faster the speed of fat consumption, the more fast walking speed is best 5-6 kilometers / hour, the most can really achieve the purpose of fat consumption.

According to research, different time walking, fat consumption degree is different, 2 hours after dinner walking, the body to consume the most fat, is the best time to walk to lose weight exercise, and the morning fasting in the case of walking 1-2 hours, there will be no weight loss effect, this point must be understood by dieters.

Note:

1, fast walking in the beginning of the 5 minutes to a slow pace to help themselves warm up. Next, try to maintain a small, slightly faster pace for 20 to 30 minutes.

2. Pay attention to your posture. Keep your head up; don't hunch your back; land on your heels as you move forward, roll your feet forward, and then push off with your toes; scrunch up your belly and keep your center of gravity inside your body; and hold your palms in a grip shape and holdè easily.

3. Find a slope to use as your brisk walking route because going uphill not only strengthens your cardiovascular fitness, but also your gluteal muscles. Go downhill at a smaller pace in order to avoid possible knee injuries.

In practicing aerobics, there are some things we originally took for granted that may not be scientific, and these concepts need to be corrected.

Misunderstanding 1, gas exercises can not progress flexibility

You can simultaneously progress muscle gas and ligament flexibility. Pneumatic exercises such as the arrow squat, squat, pull-ups and hard pulls are not only effective in improving the level and effectiveness of fitness exercises, but also better than simple static stretching in the development of flexibility.

Myth 2: The longer you work out, the more you should eat

Most of the fitness enthusiasts think that before a long workout, you have to eat enough food, and then sweat it out to burn off those calories.

The truth is, they need two more hours of aerobic exercise to burn off the extra food they consume. And exercise time is too long, will lead to practice excessive and sports injury. So, it's important to consume only the right amount of food before you work out.

Misunderstanding 3, left and right hand load weight to be the same

At the same time can *** usually very difficult to train the muscles. A typical exercise is to utilize two dumbbells of unequal weight.

In the beginning, you can control the weight difference between left and right at about 5%-10% is more appropriate, after doing 1 set of left and right to exchange the unequal weight of the machinery. Unbalanced weight forces the muscles to realize a greater potential for maintaining balance, and the muscles will be subject to deeper *** and growth. Remember, and keep the movement regular.

Mistake #4: Lowering the barbell to touch the chest during the bench press

Lifters intentionally lower the bar to touch the chest before pushing up in order to push more weight, forcing the latissimus dorsi muscle to assist in pushing the weight.

In this bench press, the latissimus dorsi is not just a support, but also a "force". But the fitness movement is different from the weight for the purpose of lifting weight lifting exercise, if you borrow the latissimus dorsi muscle strength to bench press to reduce the exercise of the pectoral muscles, so avoid the barbell in the bench press down to touch the chest.

Aerobic training at low to moderate intensities not only promotes overall cardiovascular health, such as lowering blood pressure, but also reduces the risk of heart disease, improves breathing and reduces stress, but most bodybuilders do cardio to burn fat.

If your goal at the gym is just to increase your circumference, then you should probably do just a small amount of cardio. But others can benefit a lot from doing even just occasional cardio, which increases metabolism and safeguards against converting excess calories into fat storage.