1, fast burn calorie movement
swimming
Swimming is best suited in summer. Both can resist the hot weather, but also can slim down, can be said to lose weight in entertainment. And swimming can be very consuming calories, every 20 minutes of butterfly swimming can consume 470 kcal. So don't just think about playing water after going to the swimming pool in summer, take out half an hour and burn fat. However, it should be noted that after swimming will be particularly tired and hungry, so after swimming to do a good job of diet control, in order to ensure that the calories consumed will not be replenished back.
Jumping rope
Jumping rope a very suitable for weight loss aerobic exercise. And the cost of jumping rope is relatively low, the venue requirements are not very strict, in the home can also exercise. Rope skipping 30 minutes a day can consume 440 kilocalories, to lose 1 kilogram of fat to consume 7200 kilocalories to calculate, rope skipping less than 5 hours can lose 1 pound of fat. Therefore, want to lose weight MM can consider jumping rope, but must adhere to Oh. After jumping rope, it is recommended to massage and knead the calves, so that the tense calves are relaxed, to prevent the calves from becoming muscle legs.
Playing badminton
Playing badminton is not only able to exercise the whole body's muscles, but also can effectively improve the body's flexibility. Playing badminton for 30 minutes a day can help you burn 160 kilocalories. Many girls like to play badminton. But be aware that if you haven't played badminton for a long time, your hands will be very sore and soft the next day after practicing once. So massage your arms after playing badminton. Frequently practicing badminton can also improve the flexibility of the body.
Playing squash
The fastest way to lose weight in summer is to play squash. Playing squash burns a lot of calories, you can quickly lose weight in a short period of time, but also can discharge the body fat and toxins. Playing squash for 30 minutes a day can consume more than 450 calories. But playing squash requires a court and a high reaction speed, which is a little difficult for MM to exercise.
Playing volleyball
Playing ball is a kind of body fat burning exercise. Apart from playing badminton, burning calories you can also play volleyball. Playing volleyball needs to use the strength of arms and legs, so those who want to slim their arms and legs can choose to play volleyball. Playing volleyball for 30 minutes a day can consume 160 kilocalories.
Playing table tennis
Playing table tennis doesn't seem to burn many calories, but if you think so, you are wrong. Playing ping pong builds muscles all over the body and also improves one's reflexes. Playing table tennis for 30 minutes a day can burn 130 kilocalories.
Blow up the balloon
Blow up the balloon this method sounds a little bit incredible, but not everyone knows blowing up the balloon's magical slimming effect, like "from the stars of you" of the thousand Songyi also by blowing up the gloves of the way to carry on the slimming, and the principle of it is also basically similar. The same amount of calories are burned by blowing up 50 balloons in a row and running for 10 minutes at a time.
Water jogging
We all know that running has a very good slimming effect, and jogging in the water has a better slimming effect. Because the resistance of water is 12 times more than air, density and heat transfer than air, so jogging in the water to consume more calories than on land. Jogging 100 meters in the water can consume 65 kilocalories of energy.
Running stairs
Nowadays, people's living conditions are better, go out in the car, go up in the elevator, the amount of movement is very limited. If you can use more in the daily climbing stairs to exercise, not only can prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss and slimming. Climbing the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.
Dancing
Dancing will not only make you more elegant, but also help you dance a slender body. From the perspective of modern medicine, dancing, a rhythmic whole-body exercise, is conducive to restoring and balancing the body's biorhythm, helping the heart muscle contraction, promoting blood circulation and slowing down cellular aging. Dancing enables all parts of the body to get exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and suppleness of the body. However, the calories consumed by different types of dance are different, so specifically you see which type of dance you choose.
2, the most suitable sports for large weight
1, walking
Large weight exercise is generally not recommended to run, you can start by walking, because walking is moderate intensity, and the pressure on the joints is smaller, as long as you adhere to the effect of weight loss is not bad, and the effect on lowering blood pressure and preventing heart disease is also good.
Walking 2-3 times a week in the beginning, and then gradually increase to 4-5 times a week for more than 30 minutes each time after the body adapts.
2, swimming
Swimming is also very suitable for large weight loss of a movement, swimming for an hour can consume 400-700 calories, because of the role of water buoyancy, you only need to withstand the pressure of their own 10% of the weight of the resistance of the water is 12 times the air.
You can't swim, you can try water jogging - that's right, oh, running in the water, feel not the same resistance, but less pressure.
3, cycling / dynamic cycling
Both outdoor cycling and dynamic cycling, are very suitable for large body weight exercise program. Because the car sitting stool can help you bear most of the weight, thus reducing the pressure on the knees. And if you are going to the gym to practice dynamic cycling, it is not recommended that you follow the trainer's class, because the trainer's course in order to increase the difficulty, there are often a variety of standing and pedaling action.
You just need to choose the most suitable speed to pedal according to your own physical condition, and slowly speed up after your body adapts.
4, mat / sitting exercise (mostly belong to the strength exercise)
such as Pilates, sitting dumbbell exercises, etc., the principle is to avoid which need to stand, do jumping movements. Strength exercise movements in place is very important, so it is recommended to the gym to follow the reliable coaches to practice - pay attention to the nine girls here to say that reliable coaches, there are some coaches are not so professional, such as the beginning of this article, this girl, a large body weight to practice Pilates, the coach also allowed her to practice a variety of single-legged support required for the action, obviously is not very reliable! The company's website is a good source of information.
Arrangement of exercise time and frequency
The goal of weight loss must be down-to-earth, 3 months to lose 5-10% of body weight is the ideal speed. If you want to lose dozens of pounds at once, at the beginning of the day more than an hour of exercise, then the most likely consequence is that you never exercise the body will produce resistance to the psychological (muscle soreness, tiredness, the feeling of not being able to come up for air is not a good feeling), a few days later, you will be looking for an excuse to terminate the exercise.
So it's very important to do it gradually. At first, you can accumulate 30 minutes of exercise per day (note that a single exercise should not be less than 10 minutes) and 150 minutes per week. After the body adapts, gradually increase to 300 minutes of exercise per week, that is, a total of 60 minutes of exercise per day, five days a week.
For some people, if you want to ensure weight loss, you can increase to 90 minutes of exercise per day when your body adapts. Anything longer than that is not recommended. Exercising for more than 90 minutes a day tends to create a state of "starvation," which can lead to muscle loss in the body.
Lastly, we must remember that exercise to lose weight with diet control to be efficient oh.