Jogging is called jogging, which is an aerobic metabolic exercise, and runners also call it fitness running. When running, relax your legs. When one leg pushes back, the other leg bends its knees and swings forward, with the heel on the ground first and the sole behind. You must not touch the ground with the sole of your foot first, otherwise it will easily cause periostitis. Although the movement is relatively simple, if the posture is not correct, the fitness effect will not be achieved and the body may be damaged.
When jogging, breathing rhythm is also very important. You should inhale through your nose and exhale through your mouth when running. Relax your muscles, take a deep breath and run rhythmically. The amount of exercise for jogging is 3-5,000 meters per day, 20-30 minutes per day. After running, you should do 15 minutes of muscle stretching, and only long-term persistence will have an effect.
Climb stairs to reduce fat
Stair climbing is an indoor and outdoor sport. If you do a lot of exercise, it is very effective for reducing abdominal fat. Reducing abdominal fat is more effective than running by stairs. In the process of going upstairs, the legs are used to drive the body to climb upwards, and the upper body is assisted by force, so the whole body consumes a lot of heat. When going down the stairs, the legs also support the body, which is very effective for abdominal exercise.
Climbing stairs can improve the efficiency of pulmonary blood exchange, increase vital capacity and promote the metabolism of the whole body. Improve cardiovascular function, strengthen myocardium and improve myocardial blood circulation.
Swimming to reduce fat
Swimming is a kind of exercise, which makes the body move in the water. The best abdominal fat-reducing exercise is swimming, because the heat transfer in water is 28 times that in air, and the heat consumed by staying in water for 8 minutes is equivalent to that consumed by staying in air for 2 hours. When swimming, the metabolism is very fast, which can have a better slimming effect.
Swimming includes butterfly, backstroke, breaststroke, freestyle and synchronized swimming. However, swimming should also be practiced frequently. You should practice in different periods. Swimming should be divided into four sections, with a rest between each section 15-30 seconds. Specifically, swim one round trip first, then swim two round trips, then swim two round trips, and finally 1 round trip.
Skipping rope to reduce fat
Skipping rope is a sport in which one or more people jump with ropes, and it also consumes the most calories. Skipping rope can consume 300 kilocalories in about 30-40 minutes. For every kilogram of fat lost, about 7700 kilocalories will be burned. Skipping rope can improve immunity and exercise effectively.
You can jump rope with variable speed and jump forward or forward, and the speed can be changed from fast to slow, which can increase the amount of abdominal exercise and achieve the effect of reducing abdominal fat.
Fitness exercises reduce fat.
Aerobics is a group exercise, music and dance. Through aerobics, we can achieve the purpose of reducing fat, slimming, improving health, controlling weight and enjoying spirit. Including aerobics, bodybuilding dance, aerobics, aerobics, health dance, aerobics, aerobic dance, aerobics and so on.
Aerobics is more interesting, which can improve our coordination and sense of rhythm, eliminate boredom, get more exercise in a short time, and make our bodies slender.