When running, let your feet show? Outside the eight characters? State can not only make you run more stably, but also increase the resistance during running and consume more calories. And if you can stand on tiptoe when running, the effect will be better. Because it will make it more difficult for you to run. If your body wants to keep balance and keep running, it needs more strength to support it.
Exercise to lose weight 2: working on a fitness ball
Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs. In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor. The purpose of doing this is to keep your balance, constantly adjust your posture and move the meridians of your whole body.
Advice for you: put a fitness ball in the office.
Of course, we don't think we can force you to change your chair into a fitness ball, but you can put a fitness ball in the office. Especially when you are sleepy after lunch, sitting on the fitness ball for 30 minutes will immediately refresh you. In addition, it would be more perfect if you could exercise with dumbbells.
Exercise to lose weight three: skipping rope? Double shake?
The fitness instructor said: Do 200 skipping exercises every day, which can tighten the muscles of the whole body, burn fat better and achieve the purpose of body shaping. This statement is true! But if we change the way of skipping rope, we may get twice the result with half the effort.
Advice for you: Try it every day 100? Double shake?
Skipping rope? Double shake? Jumping means that when you jump with a rope, the rope passes quickly under your feet twice. Compared with the normal skipping method, this is more difficult, but it is also the best jumping method to consume fat. It can effectively burn 26 calories of fat in one minute, and it can tighten your whole body muscles, exercise endurance and enhance strength.
Exercise to lose weight 4: Give yourself a rest.
First of all, you should recognize yourself: you are just an ordinary company employee, not someone who wants to win a lifelong medal through exercise and fitness. So your fitness training should be moderate and appropriate, and never be an enthusiastic person? Fitness saint? .
Advice for you: 1/4 principle
Is this the recommended manual for exercise and fitness from the American Fitness Association? Time principle? . Its advice is: within 60 minutes of exercise, make sure you have a 20-minute break; In the annual exercise and fitness plan, you should set aside 1/4 time to learn theoretical knowledge for yourself and upgrade and update your fitness concept. You know, fitness is not the whole of life, life needs fitness to adjust.
Exercise to lose weight 5: jumping in place consumes the most fat.
Jumping is a good way to keep fit. Regular jumping exercise can make the body get health care vibration massage, thus improving health, enhancing physical fitness and improving exercise level. Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level, balance ability and developing the ability and sensitivity of coordinating exertion.
Advice for you: practice jumping in place with your bare hands.
That is to say, in the absence of any equipment, the jumping action is repeatedly practiced in situ. For example, the straight leg jump starts from the squat, jumps up with the swing arm, and the fall buffer is restored to the squat. Repeat this 5- 10 times, and practice 2-3 times a week. The essentials of abdominal jumping are: from the beginning of semi-squatting, swing your arms and jump up to close your legs and abdomen, and then continue to repeat the exercise after falling backwards. Exercise twice a week in 3 groups, each group 10-20, which is very effective for abdominal weight loss.
During exercise, you should choose soft ground, such as sand and grass. After exercise, you should pay attention to relaxing and massaging your calves to prevent shin inflammation and affect your health.
Exercise and lose weight 6: witness your progress with charts
Go to the gym every week and sweat a lot every time. But you never seem to count how much fat you consume. Because of losing weight, your coach may make you pay more attention to the quantity and frequency of your diet. But the fitness items and frequency are also worthy of attention. Only by recording from time to time can we be aware of it.
Advice for you: Make a fitness record card.
This is a fitness record card that belongs only to you. We hope it can witness your progress through the table curve, let you pay attention to your progress at any time and give yourself more confidence. The form should include: weight, sports events, exercise time, calorie consumption, physical flexibility, physical sensitivity, mental state, etc.
Replace the fitness record card at least four times a year and set new fitness goals. For example, when you see in the table that you can finish 50 sit-ups in 2 minutes, you can increase the number of sit-ups in your next plan, so that you can have more and higher goals.
Exercise to lose weight 7: stick to it for one more minute.
When we are doing yoga training, we are usually asked to keep an action for 2-3 minutes. It may be difficult for you to start practicing. But with the increase of practice time, they are no longer difficult, and you may be able to keep them longer or do more difficult movements.
Advice for you: keep the yoga tree posture for one more minute.
When you do yoga, you must have done it? Shuko? practice Practitioners are generally required to keep this posture for 3 minutes to stretch their muscles and stretch their bodies. In fact, you might as well keep it for one more minute, so you can burn more fat and exercise endurance.
Exercise to lose weight 8: reverse exercise that can not be ignored
It's a little difficult to draw a circle straight back like a wheel, but it's the muscles behind our shoulders that push us. This movement is more difficult than frontal swimming (the muscles in front of the shoulders make us move forward), but it can mobilize the back muscles more accurately than biceps brachii. In this action, the most beneficial part is the chest. The more the scapula muscles are exercised, the more beautiful the chest contour will be.
Advice for you: backstroke
Only long-term swimming (at least half an hour before your fat starts to burn) and regular swimming (three times a week) can see the effect. It is best to stay in cold water, because too high a temperature can easily lead to cramps and poor suction. Try to keep it slow, but you can run several times without much effort (reminder: the effect of swimming can only be felt through long distances). Finally, the more your arms stretch behind your head, the longer your muscles will stretch.
Exercise to lose weight 9: walk with a pole
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. To be on the safe side, the negative weight should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.
Advice for you: walk on a pole for 30 minutes every day.
You can refer to the following data: running for 30 minutes consumes 2 10 calories; Wearing a weight-bearing vest and walking for 30 minutes can consume 23 1 calorie; Walking with a long pole for 30 minutes can consume 252 calories. Still hesitating? Hurry up and take the pole and hit the road!
Exercise to lose weight 10: when walking? Grab the ground with your feet.
Scientific walking exercise can not only strengthen the body, but also make people fit. Therefore, walking has become a recognized effective and scientific fitness method, which has also been adopted by the World Health Organization. The best exercise is walking? Said. However, in order to achieve the ideal exercise effect, walking skills can not be ignored.
Advice to you: Pay attention to the correct and effective posture.
Correct posture: the head should be straight, the eyes should be flat, and the trunk should be straight naturally (shoulders sink, chest and waist are slightly stiff, and the abdomen is miniature). This posture is conducive to the smooth flow of meridians and qi and blood, and makes human activities in a benign state.
Pay attention to the sense of rhythm: when walking, the body's center of gravity moves forward, the limbs are coordinated, the pace is strong and natural, the stride is moderate, and the feet should have a sense of rhythm when landing.
Natural inhalation: pay attention to the technique of abdominal inhalation as much as possible, that is, exhale with a little force as far as possible, inhale naturally, and the inhalation rhythm is coordinated with the pace rhythm.
? Grab the ground with one foot when walking, and touch the ground with one foot? Grab land? Movement (toe adduction) can promote the microcirculation of feet and legs. Walking speed: It depends on individual circumstances. It is found that walking at a speed of 80-85 meters per minute for more than 30 minutes has the most obvious effect of disease prevention and fitness.