Many obese people do not know how to choose the right fitness exercise for themselves, then fat people are suitable for what sports? Let me tell you below, welcome to read.
What sports are suitable for fat people 1a, swimming
The effect of movement in the water is twice as much as on land, and swimming is less burdensome than distance movement. Swimming for 1 hour can consume 400 to 700 calories, because the role of water buoyancy, the body only 10% of the weight pressure.
Second, walking
Walking is not as strenuous as running, and is more suitable for people with a large weight base. At first, walk 2 to 3 times a week, and when the body adapts, gradually increase to 4 to 5 times a week, each time about 30 minutes, the speed depends on the body.
For overweight people, the most important thing is to adhere to, maintain the amount of exercise in order to achieve the effect of weight loss. However, it is also important to remember not to lose weight quickly, otherwise it is easy to cause skin laxity
Fat people are suitable for what sports 21. Less bouncing sports
High jump, long jump, jump rope and even fast running and other sports are not suitable for fat people. Too obese people, weight, its own weight has caused a strong pressure on the knee. If you also do jump rope and other sports, the knee is difficult to load, easy to lead to knee injuries.
2. cautious stretching
Obese people's lumbar vertebrae for a long time by the "fat" surrounded by a certain degree of inertia. Suddenly stretching exercise, will be "lazy" lumbar spine pressure, lumbar spine can not withstand, may appear lumbar disc herniation and other symptoms.
3. You can't rush it
The big basics of weight loss are more obvious than the small basics. But along with the rapid weight loss, the body will appear some conditions, such as loose skin, easy to rebound. Fat people are more suitable for gradual and slow weight loss.
4. Avoid prolonged exercise
Long standing, prolonged weight-bearing exercise for obese people, the pressure is great. Especially long time the same part of the weight bearing. Exercise weight loss to avoid the same part of the weight too much or too long, to do strength training, the same action repetition times to measure, should not be greedy.
1, running
Each time not less than 40 minutes, the speed of medium speed or jogging. Running is currently the best aerobic exercise, it can enhance blood circulation, improve heart function; improve the blood supply to the brain and the oxygen supply to the brain cells, reduce cerebral atherosclerosis, so that the brain can work normally. Running can also effectively stimulate the metabolism, increase energy consumption, help to lose weight and fitness.
2, swimming
Swimming is a very good way to lose weight, but also a good full-body exercise, and to improve cardiorespiratory fitness is very effective, just a lot of people are not very good at swimming, then you can use the swimming pool in the fast walking instead, which improves the heart rate effect is very good. However, friends who will swim, please note that swimming to lose weight, not swimming competition, do not pursue speed, to achieve the heart rate requirements on it, but also must pay attention to enough oxygen intake.
3, bicycle
Now many gyms have a dynamic bicycle, the design of these bicycles is very suitable for aerobic training, but the general bicycle training room is too small, a lot of people in the previous training, the room is very easy to lack of oxygen, although the gym is designed to increase the ambient temperature, so that the sportsman sweats a lot to improve the effectiveness of weight loss. But I am in favor of giving up health while losing weight. If outdoor cycling to lose weight, it is recommended to choose a mountain bike (just the city has a speed limit, the environment is not very good).
4, climbing
The air temperature with the rise of the height of the mountainside decreasing, coupled with the temperature difference between morning and evening, this time to climb the mountain, but also make the human body temperature regulation mechanism is constantly in a state of tension, so as to improve the human body's adaptability to the changes in the environment. In addition, the mountain climbing on the cardiovascular function of the exercise effect is better.
5, running (walking)
Outdoor running will be limited by the environment, choose the treadmill is also quite good, let go of the treadmill handrail can increase the oxygen utilization rate of 8% and 5% heart rate, of course, the first to ensure that the balance of the premise before letting go of the handrail, to choose a certain gradient of treadmill can improve the effect of weight loss. In the treadmill using the interval method of exercise, that is, you can use high speed exercise for a while, turn to a lower speed cycle practice.
Fat people suitable for what exercise 4
Abdominal weight loss exercises is the abdominal muscles are divided into the upper, lower, side, respectively, corresponding to the exercise exercises, the formation of three-dimensional exercises.
Rectus abdominis cheCK
The muscles that connect longitudinally from the rib cage to the pubic bone. Bend your knees at 90 degrees, place your hands on either side of your head and tilt your upper body for 10 seconds.
Lower abdominal check
Muscles below the navel, from the rectus abdominis action over, legs straight and hold for 10 seconds.
Oblique abdominal check
Side abdominals, muscles that assist in the twisting motion and the rectus abdominis action, twist, left and right for 10 seconds.
Rectus Abdominis Check
15 seconds * 2 sets alternating
Lying on your back, knees bent at 90 degrees, eyes on the navel, upper body lifted (not lifting the head, but driving the body with the shoulders), hands on the side of the body, parallel to the floor.
Lower Abdominal Training
15 seconds * 2 groups alternating
Elbows on the ground, one leg bent at 90 degrees, the other side of the foot lifted off the ground 10 centimeters, alternating legs.
Abdominal Obliques
15 seconds * 2 sets alternating
Lying on your side, support your arm at a right angle to the ground, the top leg back, both feet support the ground, and the other hand presses the abdomen, hold for 20 seconds.
Other Parts of the Body
Z exercise to eliminate crookedness
Knees on the ground, arms straight and shoulder height, hold this position, push backward, feel a force pulling you in the back, 15 seconds * 2 sets.
Clench 3 fingers
Work the inner arm muscles. Clench under the armpits and hold with force on the middle, ring, and pinky fingers, 15 seconds * 2 sets.
Say goodbye to inner thighs
Sit on the edge of a chair, put both hands on the side of the body, raise one leg parallel to the ground, and move up and down slowly.
After a period of time practicing the above abdominal weight loss exercises, abdominal fat will certainly have a very large amount of reduction.
Fat people suitable for what sports 5
jump rope:
Uninterrupted rope skipping for 10 minutes, and jogging for 30 minutes to consume about the same amount of calories, is a low time-consuming and high energy-consuming aerobic exercise. Long-term adherence can make legs become tight.
Squatting:
Can significantly improve the pear-shaped body, MM can watch TV while exercise. For different thin legs parts can take the basic standing, toes slightly inward standing, outward standing position, on the shrinking of the outer leg muscles, the inner muscles have a significant effect!
Waist Exercise:
Want to become a "small waist" MM can lie on their backs before going to bed, two legs bent two arms on the side of the body, head and upper body slowly upward, stay for about 1 minute and then fall down, repeated until the muscles feel sore. Persistence can make the waist and neck lines become beautiful.
Gentle exercise is a low-intensity, low-energy-consuming mode of exercise, also known as "moderate exercise". The so-called moderate, is to consume 2000 kilocalories per week of physical activity, equivalent to playing 2 to 3 hours of table tennis.
Moderate exercise through a certain amount of whole-body exercise, the overall improvement of the body's function, and thus improve the quality of the human body. Aerobic exercise is characterized by the following: the energy required for exercise is mainly provided by oxidizing substances such as body fat; about 2/3 of the muscle groups are involved in the exercise; the intensity of the exercise is between low and medium, and the duration is only 15~40 minutes or longer.
During aerobic exercise, the body inhales 8 times more oxygen than in a quiet state. Long-term adherence to aerobic exercise can increase the number of hemoglobin in the body, improve the body's resistance; improve the efficiency of the cerebral cortex and cardiorespiratory function, increase fat consumption, prevent atherosclerosis, reduce the incidence of cardiovascular and cerebrovascular diseases.
Aerobic exercise in a variety of forms, such as walking to lose weight, jogging to lose weight, jumping weight loss aerobics, swimming to lose weight, cycling, playing tai chi and so on. Exercise three times a week, each exercise time about half an hour or longer. The intensity should vary from person to person: 20 to 30 years old, the heart rate should be maintained at about 140 times/min when exercising, 40 to 50 years old, the heart rate should be maintained at 120 to 135 times/min when exercising, and the heart rate should be maintained at 100 to 120 times/min when exercising for people over 60 years old.
Fat people suitable for what sports 6
1, 12 minutes of freestyle swimming, you can consume 836KJ of calories
The daily consumption of 836KJ of exercise, 3 times a week, you can stay away from the trouble of obesity. The short and calorie-burning swimming exercise is the best choice to save time. Same as swimming, freestyle is more exercise and it only takes 12 minutes to burn off a lot of calories, so try it quickly!
2, stretching exercise, once adhere to the best effect of seven seconds
Do stretching exercise, you should choose the amount of exercise suitable for their own, in general, a round adhere to the best effect of about seven seconds. Losing weight through stretching exercises can be counterproductive if you give up halfway through, so be sure to stick with it!
3, jogging for more than 20 minutes can be effective!
Aerobic exercise can fully burn body fat, and constantly deliver oxygen to all parts of the body, is an outstanding effect of weight loss. Jogging belongs to the aerobic exercise, after 20 minutes, the body fat began to burn, to achieve the effect of weight loss. Swimming, walking and so on also belong to the aerobic exercise, can be selected according to different conditions.
4, in 37 degrees Celsius hot water for 20 minutes in the half-body bath
In the 37 degrees Celsius of water soaking half-body can activate the body cells, speed up the metabolism. A relaxing bath in water promotes perspiration and makes you pampered from the inside out. A 20-minute soak in the tub is great for weight loss. If you don't like to exercise, use a simple and easy half bath to accomplish your weight loss task!
5, 5 seconds to press the ear acupoints 5, can control appetite
Ear appetite control points, known as the hunger point. Daily press about 5, can effectively reduce the appetite. 5 seconds to press 5, the best in the meal before 30 minutes, the effect is better. But the effect of weight reduction varies from person to person
6, 30 minutes of foot massage, can effectively reduce appetite
Acupressure, massage therapist said, acupressure is very effective in controlling appetite.
7, by bus, 1 hour of standing on the toes, can exercise the leg muscles
Just a one-way bus time standing than sitting to consume about 84kJ, round-trip *** consume about 167kJ. lifting the toes to stand, you can make the ankle slim and healthy, it is worth recommending!
8, in the club dance 1 hour
so that all parts of the body are active bala bala dance, just do this one exercise can lose weight. After dancing every day, I feel that my whole body has become thinner. If you want to be slimmer, all you have to do is to dance seriously! An hour of dancing at the club burns 836kJ, which is the maximum amount you can burn in a day. You'll see results in 20 minutes or more. It's a great way to get your exercise in, and it's good for you to do it once a day.
9, each mouth chewing 20 times
More chewing, can effectively lose face fat. Chewing at least 20 times can effectively lose face fat, so people who have the habit of swallowing ground to eat should improve as soon as possible.
What exercises are suitable for fat people7Weight Loss Exercise I
1. First lie flat on the bed, face up, hands on both sides of the body, palms open and close to the bed.
2. Keep your legs straight and slowly lift them up until your hips leave the bed and your thighs are close to your abdomen.
3. Tighten the abdomen, legs should be hard to straighten, keep the action posture about 5 seconds, and then relax the body, legs slowly back to the bed to resume the beginning of the action. Repeat the exercise a few times.
Warm tips:
Practice this set of actions to exercise the abdominal muscles, eliminate fat, make the abdominal muscles become more solid, because the main legs in the movement, so the lower abdomen will be driven by the movement of the legs to get exercise, can help reduce the lower abdominal fat. When practicing, you should pay attention to the hands are kept immobile, the abdomen should also be hard to tighten, so that the effect will be better.
Weight Loss Exercise II
1. Lie on your back on the bed, put your hands under your head, interlock your fingers, and open your arms to the sides so that your elbows are facing outward, and adjust your breathing to get ready for the action.
2. And legs together slowly lift your legs, lift to the top of the fixed, and then bend your knees, so that the calves and thighs into a 90-degree angle, pay attention to the buttocks do not leave the bed.
3. Tighten the abdomen while exerting force to lift the body, and then lower the body, thighs at the same time forward movement, so that the thighs face close to the abdomen, the body again lifted, thighs and the ground to return to a vertical position. Repeat this exercise a few times.
Warm tips:
This set of actions can exercise to the entire abdominal muscles, can prevent the accumulation of abdominal fat, often practiced in favor of the elimination of flab, or to remind you to adjust the breathing when practicing Oh, inhale at the same time when the abdomen, the use of breathing to promote the effect of thinning the abdomen.
Fat people are suitable to do what exercise 8
1. Improve the stability
Shoulder rolls, arching and lifting the back, leg flexion and stretching can improve the stability of the body, so as to achieve the elimination of flab. Role. The Swiss ball (or stability ball) is even more effective in improving body stability. Swiss balls are great for stretching, and they are inexpensive, costing only $30 to $80, but maximize the stretching of the entire body before a workout. A Swiss ball with a diameter of 75cm to 85cm would fit the bill. The Swiss ball can also be used for more advanced exercises such as rotating the legs in sequence and one-armed push-ups.
2. Jumping firecrackers
Warm up by jumping firecrackers to get your heart rate up to a certain level and prepare for more intense exercise. Doing a 5-minute burpee (a jumping exercise) after a full body stretch will tone and harmonize your body. Jumping jacks move the shoulders, back, thighs and calves, thus improving stamina and endurance as well as slimming the legs.
3. Floor Exercises
Push-ups and sit-ups never go out of style, at home, in front of the TV, on the road - anywhere. Push-ups work the chest, shoulders, abs, and triceps, while sit-ups primarily work the abs. Minoru Yoshida of Japan is the Guinness World Record holder for doing 10,507 push-ups in a row. But not necessarily each time you have to desperately do a lot of push-ups; each time you workout to do 3 or 4 times push-ups, each time to do 25 to 50 is a very good exercise program.
4. Stretching exercises
You can use rubber bands can be basic arrow squats, deep squats, biceps curls and other exercises. These rubber bands are light, portable and cost anywhere from $6 to $20. It is important to look for the right color when choosing one to purchase. Usually different colors of rubber bands have different elasticity and there are three main types: yellow (light), red (medium), and green (dark). Do squatting exercises when you try to separate the legs and shoulder width, the body stand straight, step on the rubber band, hands holding the rubber band will be pulled up to shoulder height, and then squat, and then squat up to restore the previous standing position. Exercise triceps when the rubber band set in the back, one hand grasps one end of the rubber band, the other hand grasps the other end of the rubber band to pull up the rubber band to the top of the head above.
5. Laundry bag
Laundry is a calorie-burning, fat-eliminating chore, but don't get too busy dumping dirty clothes into the washing machine. A laundry bag full of dirty clothes can help you burn more calories. Lift the bag directly in front of you, without letting it touch your body, as this gives the bag the most resistance. Repeat this many times-you'll feel your biceps, shoulders, chest, and abs getting a workout. Think a laundry bag doesn't weigh enough? Try sandbags, which are even more helpful in improving stamina and increasing endurance. 1 2 Previous Next
6, pay attention to walking posture
daily commute, as long as you can walk when you try to walk. Walking posture is very important, straight chest, tighten the abdomen, buttocks clamping, do not bow hunchback. If you don't tighten your belly when you walk, no matter how much you walk, you won't be able to stimulate your abdominal muscles, and your belly won't shrink. In addition, hunching over can disrupt your body's sense of balance and reduce the athletic effect of walking.
7, increase the walking pace
Walking as a weight loss exercise, can not be as casual as the usual walk, to properly increase the pace, only stride forward, in order to exercise your thigh muscles, to avoid the emergence of radish legs.
8, heel first
heel first, not the whole sole of the foot flat on the ground. Put the center of gravity on the front foot, every step out, the front foot must be in accordance with the heel, the heart of the foot, the toes of the order of the ground, so walking, the heel will naturally lift, the curve of the leg will become tight and proportional.
9, dumping bags to practice arms
Women going out will generally carry bags, in the case of not hindering others, it can be used as a "miniature sports equipment before and after the dumping, this dumping bag action can exercise arm muscles. But note that if the bag is too heavy, do not fling it back and forth, or not only easy to damage the shoulder joint, but also may be injured around the road.
10, waiting for the car movement
Waiting for the car, waiting for the signal for a period of time, you are not nothing to do. You can use this time to perform abdominal exercises. Concentrate on your abdomen, tighten it with all your strength, feel as if your belly button is close to your back, and hold on for 6 seconds and then restore it. So repeat these simple exercises, as long as there is time to do it.
11, sitting on the public **** car
When there is a seat in the car, you can easily do the exercise. Legs are 90 ° swing good, the heel is fixed, the toe up and down repeatedly swing, this action can exercise the calf belly muscles, so that the calf line is more proportional.
At the same time, sitting is also able to exercise the abdominal muscles, legs together and lifted to a height of about 5 centimeters from the ground, the legs will be suspended in the air, try to maintain this position, can hold on for as long as it takes to hold on for as long as it takes.
12, standing on the public **** car
The car does not have a seat does not matter. Because there are a lot of little exercises you can do while standing. Use your hands to tug on the car's rings, sometimes hard to hold tight, sometimes relax, do it again and again, you can make your wrists thinner. Or hand holding the railing, while counting beats, while hard inward belly, this method can effectively tighten the abdominal muscles, so that the belly slowly shrink.
Fat people suitable for what exercise 9
1, reverse arm stretching
Goal: Stretching the arm, improve the efficiency of digestion
In the positive sitting in the seat, a single arm down, the other arm vertical up. Stretch your arms in opposite directions until you feel a slight squeeze in your back. Because it's such a good workout, you can leave the movement a little more open. The depth of relaxation will be better this way.
Exercise intensity: 8 repetitions are sufficient.
2, sitting position resting on the knee to turn the body
Goal: to relieve leg tension, consume excess insulin
After sitting on the seat, the left leg resting on the right leg at the knee, the right hand to hold the left knee, left hand to hold the back of the chair to do the action to the left, turn the body to the maximum degree, keep a second to return to the exchange of direction and repeat.
Exercise intensity: repeat 10 times can.
3, half-squat top waist
Goal: eliminate lumbar pressure, promote the secretion of bile
and the chair surface "touch but not pressure half squatting, keep the legs muscle tension, while hands holding the waist and eye parts, to the front part of the top of the whole body.
The intensity of the movement: the whole action is not more than 45 seconds
4, standing shake hands
Goal: to ease the tension in the wrists, relieve congestion in the digestive system.
Into a free standing position, hands on both sides of the body at the pant line, looking forward; after keeping the wrist to the shoulder area stationary, with the same frequency of shaking the wrist.
Exercise intensity: the whole action does not exceed 30 seconds.
5, back movement
Goal: relax the upper back, increase gastric power
Standing or sitting position can be, hands on the head to the back of the neck, to keep the arms stationary, with the power of the back to make the back of both sides of the muscle clamping, and repeat the action.
Intensity of action: the whole action is not more than 45 seconds
Fat people suitable for what exercise 10hands side waist:
hands to the left, until the maximum limit, and then downward rotation, stretching to the limit, and then to the right, again to the limit, the same to the limit, the upper abdomen to lift the body. Visualize the whole movement as a fan opening and closing.
There is no pause between each movement, and the set goes round and round like clockwork. Each movement should be stretched as far as possible.
Chest up and hips in:
Tighten the gluteus maximus inward and upward. Keep your chest up and draw your cervical spine up as far as you can until you are on your tippy toes. Keep your glutes tight at all times and tighten and lift your calf muscles. Try holding a piece of paper between your knee and inner thigh to keep your hips tight.
Collecting the abdomen:
The tip of the hand stretched forward as far as possible, the navel retracted, the body bowed into a cave-like, by the navel to the spine to push, with the help of the force, the body gradually downward lying, feel their bodies like a slow-rolling wheel. Pay attention to keep the action slow, only then can the diaphragm muscle into a layer, not like Rambo-style block muscle.
Touch the wall:
Stretch your arms as if you were touching a distant wall, reaching forward a little bit from the sacrococcyx in an effort to pull the spine to its longest point. Getting up with the opposite power should be like a cat yawning, the power starts from the belly, lifting and collecting the belly first. A little upward bowing up the body. The whole process is like a long whip thrown out.
Open Chest:
First contain the chest to exhale the waste gas in the body, and then inhale, backward chest. The process of spreading the chest from the tailbone all the way to the cervical vertebrae upward picking up, the lower jaw, the tip of the nose up. Not only does it play a role in opening the chest, but it also makes the cervical spine fully extended and avoids the production of double jaw.
Side Lumbar Muscle Exercises:
The arm that is lifted up should try its best to go up (tip of the hand pointing upwards) and the arm that is down should try its best to go down (tip of the hand pointing to the ground) to fully extend until the limit, and then bend sideways instead of bending sideways from the very beginning. Pay attention to the hips pointing straight ahead.
Beautiful back weight loss exercise
Every girl wants their back to have a sense of line and beautiful, but not every girl's back is not flabby, and even a lot of girls not only have flabby back but also down, this is mainly because of the daily movement of the basic use of the back, which leads to the emergence of this problem. This problem occurs, now do not need to worry about, just through a few small daily movement, easy to work out the beautiful back Oh.
Daily expansion
As long as there is time to do a substantial expansion of the movement, you can sometimes fast, sometimes slow to adjust the rhythm. As soon as you feel a warmth in your back muscles, you've achieved a fat-burning effect.
Straighten your body
Stand with your back against the wall, and keep the back of your head and your heels close to the wall, and keep your neck relaxed, and try to straighten your body as much as possible.
Vertical Pushups
Stand with your hands against the wall and lean forward, keeping your arms parallel to the ground. Then tense your back, tighten your abs, and slowly lower your body to as low a position as possible for 10 seconds, then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice them every day.
Hand Dumbbell Exercise
Put the thumb and forefinger between the tiger's mouth close to the dumbbells, with the palms of the hands toward the inside of the body direction to grasp the dumbbells, and then upward to do the repetitive pushups, lifting the dumbbells to exhale, when you put down the inhalation. Be careful not to use wrist strength or bend your wrists when pushing up. If you think 1 kilogram is too light, you can also choose 2 kilograms of dumbbells.
Paddling Exercise
In addition to not missing any opportunity to paddle, you can also imitate the paddling action at home. It is recommended that you put on music and adjust the frequency of the movements by going faster and slower at times, which can make the workout more interesting. After the paddling exercise, you can also do some large turn movements to strengthen the deep muscles of the back. Note that your arms should swing naturally with your body as you turn.
Reasons for Weight Loss Failure
1, weighing yourself every day
Weighing yourself every day is frustrating and doesn't provide useful information. It's more important to weigh yourself once a week to look at long-term trends. If your goal is to lose 1-2 pounds in two weeks, you'll feel a sense of satisfaction when you see how much you've really lost as you follow your plan step by step. Weighing yourself once a week is much more motivating than weighing yourself every day, which can be emotionally destabilizing.
2. Setting unrealistic weight loss goals
Telling yourself that you are going to lose 2 kilograms in week 1 of starting a weight loss program is likely to set you up for failure. Once you know that you can't do it, you probably won't start your diet program in the first place. If you start a diet and lose 2 kilograms in a week, you may not feel happy about it, but instead you may feel discouraged that you didn't reach your goal. Setting a meaningful goal for yourself is the key to successful dieting. If you're not sure what kind of goal you should set, talk to a dietitian.
3. Restricting calories too much
The most common mistake is not eating too much, but overdoing the diet.
When you're trying to shed some pounds, the most direct way to do it is usually to restrict your calorie intake. Maybe you eat a lot of low-calorie foods, if you end up eating even less than 1,000 calories a day. Of course, at first you will lose weight, but this way of losing weight will instead also make your muscles break down faster, and your basal metabolic rate will be even lower than before, and in the end it will be hard to sustain, and often you will regain the weight, with even less muscle and more fat!