The plan is as follows.
The most effective exercise for weight loss is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Especially for sports that consume more energy, such as jogging, climbing, brisk walking, ball games, swimming, etc., the most important thing is to persevere, such as
1. Exercise to lose weight
Some items at home can be used as sports equipment for training. For example, if you put two small benches on the ground, you can do push-ups; if you lie on the bed and hold two watermelons on your chest, you can do sit-ups; Men with a beer belly can do aerobic training for 30 minutes every day, and then abdominal training. For example, they can do push-ups, leg raises on the spot, etc. It is not required to be fast, but there must be enough training time. Coupled with a healthy diet, the effect will be immediate
2. Skipping to lose weight
If the heat is lost in water of the same temperature more than 20 times faster than in the air, it can effectively consume people's calories. Tests show that swimming 100 meters in water consumes 100 kilocalories of heat energy, which is equivalent to running 400 meters on land, riding a bicycle 1,000 meters, or skating 1,500 meters. In addition, “Due to the action of water waves, the epidermis of the human body is constantly rubbed, allowing the skin to relax and rest. Therefore, people who swim regularly have smooth and soft skin.”
3. Mountain climbing
The effect of mountain climbing in summer is remarkable. Climbing a mountain when the weather is hot will increase your physical exertion by about 20-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you prepare to take a break after climbing a mountain, take a watch and test it: if your heartbeat is 120 beats per minute and it lasts for 10 minutes, it means that the amount of exercise has achieved the effect of burning fat.
4. Walking
Suitable for all kinds of people: those who play swordsman, those who dance with guns, those who do Tai Chi, those who dance Mulan Fan; folk dance here, social dance there. The opera singer on the left, the singer on the right, participating in either one is better than sleeping in at home. Other weight loss auxiliary measures include: eating more fruits and vegetables, eating less staple food and sweets, etc. However, having said so much, the most important point is “persistence”.
5. Gymnastics
It mainly involves exercises of the large muscle groups of the trunk and limbs, with an emphasis on abdominal muscle exercise. Commonly used exercise methods include the following.
⒈ Flexion and extension of lower limbs Preparation position: Supine position, arms straight on both sides of the body, legs straight. Exercises: ① Flex the left hip and knee joint, and try to bring the knee as close to the abdomen as possible. ② Straighten your left lower limb and return to the ready position. ③～④Flex and extend the right lower limb according to the above method. Repeat the left and right lower limbs alternately 6 to 8 times each.