a - aerobics Aerobics Aerobics, oxygen can fully ferment the body sugar and consume body fat, enhance and improve cardiorespiratory function, prevent osteoporosis, and regulate the psychological and mental state. It can improve the level of physical health and lose excess body fat. It can also increase the level of complex amines in the blood to a normal level. (Complex amines are a chemical component of the brain that affects a person's mood and personality, while low complex amines increase the incidence of heart disease.
b - belly dancing If you're not confident enough, or if you're looking for a different kind of exercise class, belly dancing might be for you. Unlike what most people think, belly dancing is more than just twisting your belly, it involves a lot of backward flips and full body stretches, and its fitness effect is similar to practicing the stationary movements of yoga.
c - cycling Cycling is one of the most enjoyable and comfortable sports. Not only can it help you shape your legs beautifully, but if you're used to biking to work, it can also save you from traffic jams and give you the freedom to go to work with ease! What are you hesitating for? Get on your bike and get fit and lose weight!
d - dancing Dancing Even if you didn't start ballet in kindergarten, taking a dance class can be a fun way to get some exercise! Latin, jazz, breakdancing, pole dancing, hip hop, whatever you like and are interested in, you can learn! Dancing can be a great way to get rid of your excess body fat with a lot of exercise! As long as you adhere to, you soul want to mold sports diet exercises weight loss action guide to create the body, will be able to realize!
e - exercise videos The good thing about exercise videos is that you don't have to leave the house to realize your fitness and weight loss dreams, which is especially good for those who are homebodies. You don't have to make excuses about not having a public ****ing room to change into or not being used to a multi-person gym, you can just follow the exercise videos at home and get as fit as you want without distractions!
f - fit ball Fitness ball is the best choice if you are looking for a full range of fitness of the body. The fit ball is the best way to relax your body and mind to soft music and to become one with the fit ball in the most relaxed position. It's the highest level of fit ball. You can lose weight with a single movement, and it's a great way to do it!
g - gym fitness This is not unfamiliar to all of us, perhaps a lot of mm have entered the gym, have tried. It is a pity that the usual work is too busy, can not find the time to long time to adhere to. However, fitness is still very trendy. The fitness trainer will develop a corresponding weight loss method according to the different conditions of the individual, especially personalized and targeted!
h - hula hooping twisting hula hoop Hula hoop, also known as fitness circle, is a sports program for both young and old. Regular participation in hula hoop exercise can maintain a good figure, so that the body's waist and abdomen, buttocks and legs muscles are not stiff and not degraded. Moreover, twisting the hula hoop can also help intestinal peristalsis, help digestion and defecation, better assist slimming and help remove the body's garbage, to achieve the effect of beauty! Girls, what are you waiting for, hurry up and move it!
i - in-line skating In-line skating is a sport that used to be quite trendy, and those in-line skates bring back endless memories of childhood, but in London, in-line skating is really quite trendy, especially among adults. If you live in a big city, you can often take part in rollerblading events and glide down wide avenues where you wouldn't normally be allowed to!
j - jumping rope Jumping rope, consuming four hundred calories per half hour, is a very effective aerobic exercise, as well as a bodybuilding exercise. It is quite helpful for various organs such as cardiopulmonary system, coordination, posture and weight loss. Jumping rope can lose double chin
k - kiCK boxing Aerobic Combat Aerobic combat, please do not associate it with "savagery" and "violence". kick boxing was first developed by a New Zealand wrestler and a professional wrestler. New Zealand's combat athletes and professional calisthenics athletes introduced. The specific form is a mix of boxing, karate, kickboxing, kung fu, and even some dance moves, and with strong music, is a unique style of fitness exercises.
l - legs, bums and tums thighs, hips and abdomen That's right, this type of fitness program is, as the title suggests, an effective exercise that targets the areas of the body that are most prone to fat deposits, or the areas you hate the most! By joining this type of fitness class, you will complete a series of exercises that are customized for you! m - Mountain Climbing Climbing is both a great workout and a great way to cultivate one's senses. It not only strengthens the muscles and bones, but also improves the strength of the waist and legs, the speed and endurance of traveling, the coordination and balance of the body and other physical qualities, strengthens the heart and lung function, and strengthens the ability to resist disease. Fitness and weight loss at the same time and exercise the body, two birds with one stone! But before climbing the mountain to understand their own physical condition, the old and sick people to be cautious and behavior.
p - pilates Pilates Pilates, from Germany, is a static fitness movement, which focuses on the body's muscles and physiological training, such as waist, abdomen, back, chest, buttocks and other parts of the body through a number of slow speed movements, a longer period of time to control the muscles, to achieve the consumption of all parts of the body for the purpose of energy. But mm must be practiced under the guidance of a professional coach.
r - running Running jogging helps burn calories free? The first thing you need to do is to get your hands dirty and get out of the way. The first thing you need to do is to get your hands dirty. Big cities, fast-paced life, work pressure, high-density work arrangements, life seems to be living a full life. However, lasting down, people's health will be seriously threatened. Running, is the most convenient a movement, just spend half an hour every day, you will find that after running, the whole person's state of mind will suddenly improve a lot!
s - swimming Swimming is a total body workout. The calories consumed by a person running in a standard swimming pool for 20 minutes are equivalent to one hour on land at the same speed. Both can cultivate sentiment, sharpen the will to swim, and can keep fit
t - tennis Tennis Tennis sports are very suitable for the urban population. Tennis can promote the improvement of the blood circulation system, consume excess heat, improve cardiorespiratory function, can increase the body's immune system, improve the resistance to disease and the speed of recovery after the disease, to achieve the purpose of improving health, improve physical fitness, strengthen the body and mind.
v - volleyball Volleyball When the weather is sunny, ask a few relatives and friends to play volleyball easily, you can enjoy the warmth of the afternoon sunshine, but also enhance the relationship between each other. In one hour, you will burn off 378 calories of energy!
w - wii fit physical action game yoga to trim your body and lose weight wii fit is a unique game played with the wii balance board. In the game, players can use their body to swing from side to side to play hula hoops, twist their body to work on their throwing skills, and even use it to practice yoga!
x - x-rated sex Science has shown that a regular sex life has ten major health effects, helping to exercise the body, increase hormone production, improve the immune system's ability to fight disease, and extend the lifespan of both men and women, all while expending a lot of energy.
y - yoga yoga Long-term practice of yoga poses, toning method and relaxation method can prevent a hundred diseases, and yoga's deep breathing exercise can increase the amount of oxygen absorbed by cells in the body, including the fat cells, so that oxidation increases and burns more fat cells, to achieve a very good weight loss effect.
[Edit Paragraph]Correct Practice
The simplest exercise - jogging When jogging, keep the upper limbs relaxed and the lower limbs flexible to prevent injuries. Jogging posture does not have to deliberately like a professional athlete, as long as a speed that is not forced , in a relaxed state of exercise can be. Shoulder relaxation, avoid chest. Natural swinging arms, breathing evenly, two or three steps a breath, is conducive to regulating lung function. Lean forward, the amplitude should be natural and comfortable. If you lean forward too much, it will increase the burden on the back muscles; if you lean back, it will lead to excessive tension in the chest and abdominal muscles. Do not sway your torso from side to side or undulate up and down too much. Send the hips naturally when swinging the legs forward, paying attention to the rotation and relaxation of the hips. Swing the legs and knees forward and square, not up; side-to-side movements can easily cause knee injuries. The calf should not be straddled too far to avoid strain on the Achilles tendon due to excessive force. Pay attention to the cushioning of the calf muscles and Achilles tendon when landing. Use the forefoot to land softly when the foot hits the ground. Some of the exercises for weight loss guide sit-ups The main function of sit-ups is to strengthen the abdominal muscles. If done correctly, crunches can not only improve the flexibility of the abdominal muscles, but also can be received to protect the back and improve the effect of body posture. On the other hand, if done incorrectly, sit-ups are not only a waste of time, but also harmful. The correct way to do sit-ups is as follows: lie on your back on a floor mat with your knees bent at about 90 degrees and your feet flat on the floor. It is important not to immobilize the feet on the floor (e.g., by having a partner hold the ankles with their hands), otherwise the thigh and hip flexors will join in the work, thus reducing the workload of the abdominal muscles. In addition, sit-ups with straight legs put a heavier load on the back, which can cause damage to the back. The position of your hands depends on the strength of your abdominal muscles, because the closer your hands are to your head, the harder it will be to sit up. Beginners can place their hands against the sides of their body, and when they get used to it or their fitness improves, they can cross their hands against their chest. Finally, you can also try crossing your hands behind your head, but each hand should be placed on the opposite shoulder of your body. Never cross the fingers of both hands behind the head, as this will strain the neck muscles and reduce the workload on the abdominal muscles. It is better to use a slower pace, like a slow-motion replay. Exhale as the abdominal muscles pull the body upwards to ensure that the deeper muscles of the abdomen are engaged at the same time. After raising your body 10 to 20 centimeters off the ground, you should tighten your abdominal muscles and pause, then slowly lower your body back to its original position. When the back hits the ground, you can start the next cycle of movements. The best performance of sit-ups: under 30 years old, it should be 45~50 per minute; at 30 years old, it is better to do 40~45 per minute; at 40 years old, it should be about 35 per minute; at 50 years old, it should try to reach 25~30 per minute. Women can lower the standard appropriately. Jumping rope Correct posture: upper arm and elbow close to the body, with the power of the small arm to swing the rope up, and then wrist power to swing the rope. The height of the jump should be such that the rope can just pass under the feet, while the knees are slightly bent. Rope skipping should not be less than four times a week but not more than six times a week, each time to control the time of rope skipping between half an hour to two hours, too little to play the effect of fitness, more than two hours of over-training will also make the body extremely fatigue. A jump half an hour, equivalent to jogging 90 minutes of exercise, has been the standard aerobic fitness exercise. Turning the hula hoop shake hula hoop is a whole body movement, you can achieve the effect of sports slimming, but the movement time must be long enough. Because the movement intensity of the hula hoop is not very strong, but only to extend the movement time and is continuous movement, to achieve the aerobic stage, so that the body can consume the stored fat and excessive calories. In the end, how long should be shaken to achieve the fitness effect? It may be worthwhile to refer to the National Sports Commission to promote the "three-three-three" campaign, three times a week, at least 30 minutes each time, heartbeat up to 130. Since the intensity of the hula hoop exercise is not enough, if you want to increase your heart rate, you have to speed up the speed of shaking. Take the stairs every day Taking the stairs is a very simple exercise, as long as you take the elevator less every day and insist on taking the stairs. Tiptoe when walking, but there is a very good tightening of the calf muscles, so that your calves become tight and thin and good-looking. As long as you walk up half an hour a day, and do not waste time and can play a very good weight loss effect, is a standard working people can use the weight loss method. Of course, this is not limited to only the office workers, we can also be at home to walk back and forth is.
[edit]Nine sports calorie consumption statistics
Swimming: one hundred and seventy-five calories per half hour. It is a whole-body coordinated movement exercise, which is good for enhancing cardiorespiratory function and exercising flexibility and strength. It is also conducive to the patient to restore health, women after childbirth to restore the body shape, the elderly and weak body is a very good exercise. Athletics: Every half hour can consume four hundred and fifty calories. It can make the whole body get exercise. Basketball: consumes 250 calories per half hour. It enhances flexibility and strengthens cardiorespiratory function. Bicycle: It consumes three hundred and thirty calories per half hour. It is very favorable to the heart, lungs and legs. Jogging: consumes three hundred calories per half hour. Good for heart, lungs and blood circulation. The longer you run, the more calories you burn. Walking: Seventy-five calories per half hour. It is good for cardiorespiratory fitness, improves blood circulation, mobilizes joints and helps to lose weight. Rope skipping: burns 400 calories per half hour. This is a bodybuilding exercise that is quite helpful for various organs such as the cardiopulmonary system, coordination, posture and weight loss. Table tennis: one hundred and eighty calories consumed per half hour. It is a full-body exercise, which is good for the heart and lungs, and can exercise the movement of the center of gravity and coordination. Volleyball: consumes 175 calories per half hour. Mainly enhance flexibility, bounce and physical strength, beneficial to the heart and lungs.
[Edit]Misconceptions
Misconceptions 1: As long as you exercise more, you can lose weight. Exercise can consume calories in the body, but the effect of losing weight by exercise alone is not obvious. Studies have shown that even if you play hours of tennis every day, but as long as you drink one to two cans of drink or eat a few pieces of cake, the results of your hard work to lose weight will come to naught. Therefore, in order to achieve lasting weight loss, in addition to engaging in sports, but also from the diet on the reasonable control. Myth No. 2: Fasting exercise is detrimental to health. People are always worried that fasting exercise will be due to the body's stored glycogen consumption and the occurrence of hypoglycemic reaction, such as dizziness, fatigue, panic, etc., is not good for health. The study concluded that 1 to 2 hours before meals (i.e. fasting) for moderate exercise, such as quantitative walking, dancing, jogging, cycling, etc., to help lose weight. This is due to the body at this time no new fatty acids into the fat cells, it is easier to consume excess, especially the capacity of brown fat, weight loss effect is better than exercise after meals. In addition, due to the appropriate amount of exercise, less caloric energy consumption, the body stored enough to use, will not affect health. Myth No. 3: Each time you adhere to 30 minutes of jogging can lose weight. Although jogging can achieve the purpose of aerobic exercise, but weight loss Shi effect is very small. Practice has proved that only exercise lasts more than about 40 minutes, the body fat can be mobilized with glycogen for energy. With the prolongation of exercise time, the amount of fat for energy can reach 85.5% of the total consumption. It can be seen that shorter than about 40 minutes of exercise regardless of the intensity of the size, fat consumption is not obvious. Myth No. 4: The more intense the exercise, the more intense the exercise, the better the weight loss effect. In fact, only long-lasting small-intensity aerobic exercise can make people consume excess fat. This is due to the small intensity exercise, the muscles mainly use oxidized fatty acids to obtain energy, so that fat consumption fast. Exercise intensity increases, but the proportion of fat consumption is correspondingly reduced. When approaching high-intensity exercise, the proportion of fat energy supply is only 15.5%. Therefore, easy and gentle, prolonged low-intensity exercise or heart rate maintained at 100 to 124 beats / min of prolonged exercise is most conducive to weight loss.
[Edit Paragraph]Expert Tips
Exercise to lose weight Expert Tips sedentary can lead to a variety of diseases white-collar workers should be more exercise Sampling statistics show that: 58% of the public employees "daily sedentary office 5-8 hours", more 25% of the population "Sedentary 8-12 hours a day", suggesting that both the ordinary office family, or the workplace white-collar workers are trapped in the "sedentary" office. The busyness of modern city life, the office of a family of exercise time compressed to almost negligible, elevators, buses, subways, private cars, etc., completely deprived of the feet should belong to the movement. Busy workdays, sleepy days, in this case, people began to advocate the concept of "pan-exercise". The arrival of the "pan-sports" era, so that sports as an hourly period, can be cut into things, into the family, the office, the road, such as commuting to and from work to walk, ride a bike or climb the stairs, do the office exercise, etc., so that sports become a necessary factor to accompany people's lives. The prevalence of pan-exercise has made healthy nutritional food more and more emphasized in the field of public health. China Food Science Association Sports Nutrition Food Branch Chairman, Kang Bit Company, the chief expert Professor Yang Zeyi pointed out that the white-collar people work and heart pressure, unhealthy lifestyle, has become the current sub-health and cardiovascular disease, diabetes and other diseases of the main factors of the rejuvenation. In view of this situation, Prof. Yang suggested: rationalize work and life, as far as possible to use free time for moderate exercise, coupled with reasonable dietary supplementation, you can achieve the effect of a strong body.
[edit]What to eat after exercise
Exercise can burn off fat, but how to burn off fat at the same time do not take in too much fat, so that the diet is balanced with the exercise it is best to recommend 1) Reasonable arrangement of three meals. Breakfast only eat high-fiber cereal, low-fat fresh milk, not only can help defecation, but also very nutritious and healthy, as for meat, seafood is reserved for Chinese food, dinner can eat some light, vegetables to account for most of the time, you can usually drink natural herbal Qufian family of herbal tea detoxification detoxification natural herbal tea effect to prevent excessive fat intake. 2) stand for half an hour after meals. In fact, the biggest reason why women get fat is negligence, due to work and study busy, there is no time to rationalize the deployment of life, to arrange their own diet and living. Standing for at least half an hour after a meal can save the trouble of fat deposits on the belly, but also save to make up for it afterwards. 3) Fasting 5 hours before bedtime. A big no-no for weight loss is to eat before going to bed. Sleep when the body does not need to exercise, eat all the things will be absorbed by the body into fat hoarding. If you are hungry, you can only eat a small amount of boiled vegetables or fruit.
[Editor's note]
Exercise to lose weight The amount of exercise should be in line with the physical condition When the physical condition is poor, how to keep the fat burning? This can also be "adjusted" so that the amount of exercise in line with the above physical conditions. We are in the pursuit of health in the process of every exercise, in fact, pointed to a goal, this goal may be different time and time again - today you may just want to do a tame sheep, tomorrow or hope to become superwoman; and in the exercise at the same time, we are also subject to the physical condition of the limitations. In short, it is important to do it the right way, step by step, and not to rush into it regardless of your fitness level. According to their own physical strength at the time, the order of regulation, or increase or decrease the amount of exercise, so that they can easily burn away fat, do not hard to treat yourself as a female blue wave, get nervous all day long. Exercise can not only enhance physical fitness, improve cardiorespiratory function, but also very useful for soothing emotions. After exercise, the muscles may be more tired, but the mood should be extraordinarily relaxed; but if you are in the exercise, just thinking about today's "goal" has not yet been achieved, then perhaps you have to consider this goal is not too harsh point. The amount of exercise depends on the goal The amount of exercise depends on your goal. If you want to become a mysterious superheroine or an invincible woman, you need to exercise for about ten hours a day, right? Probably not enough! If you want to participate in the Olympic marathon, you will need a few hours a day. If all you want is to burn excess body fat, strengthen your muscles and improve your cardiorespiratory fitness, more than 30 minutes of aerobic exercise a day (less than an hour), more than three times a week, will be enough. Gradually, exercise is not excessive Exercise may of course be excessive, everything may be excessive. Whether or not you exercise too much is not about how often you exercise, but "how" you exercise. If your exercise is carefully designed, in accordance with your physical condition, step by step, step by step to increase the amount of exercise, there is no danger of overdoing it If you start to force yourself to exercise seven days a week, in an aggressive way to practice hard, deliberately across their physical load range, then it is likely to exercise too much. If you find the right way to exercise, you won't have to worry about overdoing it. Once your body is healthier and more energetic, you'll be too busy living a colorful life to overdo it.
[Edit Paragraph]The four major sports diet
Some people desperately exercise, desperately exercise, but the shape of the change is very small; some people taste a variety of ways to end up having to give up; weight loss in the end the success of the people what are the secrets? What should we do? The following are from the experience of successful people, will bring you a surprise. First, lift the knee movement Find a solid chair, sit on the edge of the chair, knees bent, feet flat on the ground. Tighten the abdomen,, the body slightly backward, the feet will be lifted off the ground a few centimeters. Keeping a steady movement, pull your knees towards your chest and bend your upper body forward. Then return your feet to their original position, and keep repeating. Second, pedaling exercise Just want you to lie on the floor and pretend to pedal an imaginary bike. The correct action is to press the floor under your back and place your hands behind your head. Raise your knees to a forty-five-degree angle, and pedal with your feet, touching your left ankle to your right knee, and then touching your left knee with your right ankle. Third, arm crunches Lie down, bend your knees, and hook your feet together at the head of the bed. Use a towel from the back side around the neck, pulling one end of each hand. Contraction of the abdomen, shoulders up, back slowly rolled up, and then slowly backward, almost next to the floor when continue to rise, and keep repeating. If you think it is too difficult, the upper body as long as lifted off the floor also on the line. Fourth, lift the ball movement Lie on your back, take a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten your abdominal and hip muscles, and lift your shoulders and head a few centimeters off the ground. Make sure the ball is always directed upwards towards the roof, not forward. Your goal is to break a sweat. The goal of all aerobic exercise is for you to sweat. If you're not sweating, you're not working hard enough. The more accurate your posture is when exercising, the faster you'll sweat. This may make you red as a tomato, but it's definitely good for your body, so do it hard.