What is the best way to keep fit? In life, more and more people choose exercise, because exercise can improve physical fitness, there are not so many diseases, and it can also enhance immunity. Below I sorted out what is the best fitness method.
What is the best way to keep fit? Exercise 1 cycling to lose weight.
After dinner, I want to play outside, but it's a little far. What should I do? Ride a bike to lose weight. Watching the scenery while blowing a cool breeze is a pleasant way to lose weight. After riding a bike for 40 minutes, you can effectively consume body fat, especially thigh and calf fat. If you need to reduce your abdomen, you can adjust your riding posture when you ride again, inhale intentionally, bend and compress your abdomen, and cooperate with sit-ups after exercise, which is very effective.
Skipping rope to lose weight
This is very simple, one rope is enough and the cost is low. You can do it at home or in the community, or you can go to the park. Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. You can exercise for 5- 10 minutes at first, and then gradually extend the time. Don't be too hasty. Skipping rope can eliminate excess fat in hip steps and thighs.
Reverse walking
Walking in the opposite direction will consume more body energy. Why? Because people's adaptation is abnormal, their efforts will be different, and they will use more physical strength to do this. So going in the opposite direction is a way to lose weight, but we must pay attention to safety.
swim
Swimming is a very good way to relieve summer heat and lose weight. Most importantly, swimming will make you lose weight evenly, without strong muscles you don't want, which will make your figure more beautiful and your curves more charming. Walking in the water is laborious, and swimming will definitely consume more calories. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
Take the stairs.
When you go for a walk in the park, there are usually stairs, so you can walk more. When you go home, you can take a few stairs instead of taking the elevator. If you can take the stairs 10 minutes every day, you can burn a lot of fat when climbing the stairs, especially for your hips and thighs, which is very beneficial to exercise your whole body. When climbing the stairs. Be sure to prevent your feet from stepping empty and pay attention to safety.
What is the best way to keep fit? 2. Fold clothes.
1 min consumes 3600 calories.
Practice time every night: 4 seconds * 15 times.
1, sitting posture, put clothes on your thighs and fold them.
2. Twist the upper body, put the folded clothes on the left, and pay attention to keeping your legs still.
3. Do the same action on the right, alternating left and right.
Efficacy: this action can help the arm stretch muscles, and it is very effective, and it also helps to improve the curve of the waist and some constipation.
Second, sit-ups
1 min consumes 7800 calories.
Practice time every night: 6 seconds * 10 times.
1. Lie flat, bend your legs together, and put your hands above your abdomen.
2. Use abdominal strength to lift the back and head for 4 seconds.
3. Hold a fixed object with both hands, then move to the left and move your head in the opposite direction.
Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.
Third, V movement.
1 min consumes 9600 calories.
Practice time every night: 10 second *3 times.
1, sitting posture, legs bent together, heels touching the ground, hands clenched forward, upper body slightly leaning back.
2. Slowly lift your legs off the ground and use your hips as the balance point of your body.
3, the legs do the action of riding a bicycle, and at the same time, the hands bend and swing back and forth.
Efficacy: improve blood circulation, increase metabolism and tighten thigh and abdominal muscles.
Fourth, chair movement.
1 min consumes 7800 calories.
Practice time every night: 10 second *3 times.
1, sitting shallow in a chair, about one-third of the chairs, legs together, hands naturally above the thighs.
2. Slowly tilt the upper body toward the back of the chair until it touches the back of the chair, and hold for 10 second.
3. Slowly twist the upper body to the left until both hands grasp the two corners of the chair and do the same movement in the opposite direction.
Efficacy: accelerate metabolism and tighten waist and abdominal muscles.
Verb (abbreviation for verb) leg lifting exercise
With the development of society, people pay more and more attention to the problem of thin waist.
1 min consumes 7800 calories.
Practice time every night: 10 second *3 times.
1, sitting in a chair, about one third of the chairs, legs together, hands vertical, holding the sides of the chair, head slightly lower.
2. Tilt your head upward as far as possible, and then tilt your back for about 10 second.
3。 Cross your legs when lifting your legs, like crossing your legs, and hold for 10 second.
Efficacy: improve back pain, accelerate metabolism and tighten the lower abdomen.
What is the best way to keep fit? Exercise 3 NO 1. taekwondo
Benefits of exercise: it is beneficial to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.
Suitable for people: sedentary people in the office, people who want to lose weight.
Exercise cycle: 2~3 times a week, each time 1~2 hours.
Heat consumption: about 700 calories/hour.
NO2. Swimming
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 calories/hour.
Third place. jogging
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Ventilation" effect, during running, the average lung capacity increased from 5.8 liters to 6.2 liters;
At the same time, the amount of oxygen carried in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
First, the best brain exercise:
All sports have the function of strengthening the brain, especially jumping, which can promote blood circulation and provide sufficient energy for the brain. More importantly, it can dredge meridians, strengthen the brain and warm the lungs, and improve thinking and imagination.
Second, the best anti-aging exercise:
Running is the first anti-aging fitness method. Experiments show that as long as you keep running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thus achieving anti-aging effects.
Third, the best weight loss exercise:
Exercise with both hands and feet is the best, such as skiing and swimming. If you are in the prime of life, you can also choose boxing, mountain climbing and other sports, which are particularly effective in burning fat.
Fourth, the best bodybuilding exercise:
As long as we persist in aerobics and gymnastics and strengthen balanced and coordinated exercises, we will achieve obvious results.
Five, the best antihypertensive exercise:
The exercise modes that patients with hypertension can choose are walking, cycling and swimming. Exercise such as walking can promote the contraction and expansion of blood vessels through repeated contraction of muscles, thus lowering blood pressure. It is not advisable to choose activities such as lifting, pulling, pushing and picking heavy objects, because this will induce blood pressure to rise.
Sixth, the best anti-myopia exercise:
Playing table tennis is very beneficial to increase the contraction function of ciliary muscle and the recovery of vision is more obvious. The secret is that when playing table tennis, the eyes aim at table tennis and constantly adjust and move far, near, up and down to relax and contract the ciliary muscle, which greatly promotes the blood supply and metabolism of eyeball tissue, thus effectively improving the function of the ciliary muscle.