Current location - Recipe Complete Network - Diet recipes - What exercises can a person do at home to lose weight?
What exercises can a person do at home to lose weight?

I am a fitness coach, let me share some of my suggestions. Weight loss and fitness are a combination of aerobic and anaerobic, which requires time and persistence. It does not mean that you can lose weight wherever you practice. Those who boast that they can lose weight quickly are unreliable. Even if they lose weight, they will easily rebound. , only exercise is the most reliable.

First of all, aerobic exercise 1. Running: 3000 meters per day should not be less than this number. (After running, you must also walk.) The speed should be fast, but it must be within your own tolerance. It has just started. You can go slower and then gradually increase the distance, or go faster. (Generally, the time must be more than 30 minutes, because fat is consumed after 20 minutes. It is recommended that the poster should take about 50 minutes) You can drink a small amount of water after and during the run, but do not drink in large gulps. Do not take a shower immediately after running. fan. In addition to running, jumping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can well improve a person's physical fitness and fitness, laying the foundation for other strengthening exercises.

Abdominal exercises are indispensable every day. Abdominal muscles are core muscles. The following methods can train the entire core muscles. 1. Front plank pose: In a push-up position, place your arms on the ground, bend your elbows, directly under the arms, put the weight on the forearms, form a straight line from the shoulders to the ankles, support the core muscles, and tighten the abdominal muscles. Maintain the posture for 30 seconds, or extend it appropriately, while taking a deep breath (the duration can be slowly accumulated to 30 seconds, but you can continue with a 5-second break) 2. Side plank pose: support the ground with one hand, and place the other hand on your waist , tighten your core muscles, contract your abdominal muscles, lift your hips, keep your body in a straight line, take a deep breath during the movement, and hold for the same time as above, taking turns with both hands. 3. Sit-ups: They can effectively exercise the abdominal muscles, but constantly bending the lower back will cause spinal problems if the amplitude is too large, so you can do it in moderation. It is best to do abdominal crunches, that is, do sit-ups without lying down completely. Use your abdominal strength to support yourself and then get up. Do 20 to 30 sets, rest for 40 seconds, and then continue, striving for more than 3 sets. Generally, stop when you feel that your abdominal muscles are unbearably tight and tired. At the beginning, you can borrow the power of your hands.

I hope my answer can help you!