Exercise to lose weight, protect our joints from injury during exercise, this kind of exercise is still relatively high intensity, and a full state is more conducive to our positive welcome to life. Exercise can lower the body's blood sugar. Let's share the benefits of exercise to lose weight.
Exercise to lose weight 1 1, skipping rope
Skipping rope is a common fitness exercise. It is simple, convenient and anytime. You can start skipping rope with a rope. However, we usually see many people running, but few people jump rope. Actually, skipping rope for half an hour consumes more energy than running. Jumping rope for 30 minutes consumes about 300 calories, walking fast for about 180 calories and jogging for about 250 calories.
However, jumping like this is not something that ordinary people can do!
Jumping rope wildly
But to participate in this sport, we should pay attention to the following points:
(1) Overweight or obese people should be cautious. Because of being overweight, jumping will have a great influence on knee and ankle joints. It is suggested that before jumping rope, other aerobic exercises that have little effect on joints should be used to lose weight.
(2) Don't jump on the concrete floor like a residential area, and finally jump on the grass, mud or wooden floor.
(3) Choose a pair of sports shoes that suit you, and don't just jump on daily shoes.
2. Big rope
UFC rope, also called physical training rope, muscle rope, fitness rope and fighting rope, is generally called "big rope" in the gym. It is estimated that many friends have never heard of this sport, let alone played it! In the movie Guild Wars, the protagonist Tony Leung Ka Fai trained with a big rope.
This speed!
Generally, the diameter of the rope is 1.5 inch, 2 inches is 2.5 inches, and the whole length is12,30 feet. Of course, the longer the time, the more difficult it is. Rope training uses centrifugal force generated by vibration to exercise the stability of exercisers. In training, you can use music with different rhythms to cooperate with different movements, so that the rope can create ugly waves and increase interest and visual enjoyment.
Friends who have played know that this kind of exercise can not only effectively burn calories and promote the metabolism of new joints, but also improve the heart, lung and heart function and enhance strength and endurance.
3. Boxing
This sport, which existed as early as ancient Greece and Rome, can even be traced back to the beginning of human beings. Before the bow and arrow appeared, human beings had to defend themselves with fists and legs, which was the embryonic form of boxing.
If you practice effectively with a professional coach in the gym for an hour, you will probably consume 700 calories, which is almost the most expensive exercise for ordinary people. Especially white-collar workers who work in the office all day, through boxing training, they can not only effectively lose weight, but also effectively improve their strength, flexibility and cardiopulmonary function.
4. Rowing
Don't think you really want to go boating in rivers, lakes and seas. What I'm talking about here is going to the rowing machine in the gym to participate in this sport.
Many friends go straight to the treadmill as soon as they enter the gym, but they don't know that rowing is better. On the treadmill, you can lose weight by running for 30 minutes, while the rowing machine 10 minutes can reach the calories consumed on the treadmill, and almost 90% of your muscles participate in the exercise.
5. Bobby jumped up
This sport is too sour! Its combination of continuous squatting, push-ups and jumping will increase your heart rate to the maximum in a short time. More than 70% muscle groups in the whole body will participate in sports.
Bobby jump, recognized as one of the most effective and best fitness exercises, is often listed as one of the exercise courses to burn fat and lose weight, so that you can achieve the effect of sweating all over in a short time! If you are an intermediate or senior fitness enthusiast, you might as well play Bobby Jump like this:
Step 6 crawl on the ground
Mountaineering can exercise shoulder and abdominal muscles and increase the stability of the core area. It starts with standard push-ups, with the neck, spine, coccyx and legs in a straight line, elbows straight, arms locked, and hands directly under the shoulders. Then, keep the rest of your body still and bend your left leg so that your left knee is close to your chest and your left foot touches the ground.
Jump, straighten your left leg, return to the starting position, and bend your right leg at the same time, with your right knee close to your chest. Do this exercise at a fast pace, for a certain time or a certain number of times. It seems that you are running in the same place and keeping push-ups at the same time. If you want to increase the difficulty, you might as well play like this:
This action can exercise your crotch and core muscles and has a good effect of burning calories. Excellent fitness enthusiasts can burn 300 or 360 calories every 30 minutes by doing this action.
7. Use the jumping box to jump and squat
Gyms generally have sports equipment such as jumping boxes, which ordinary friends have never used. This exercise can help you burn about 100 calories in10 minutes. Not only can it help you burn fat, but it can also help you train sexy hip muscles.
Bouncing boxes have different specifications. You can choose the appropriate size according to your own situation to complete this sport. Be sure to pay attention to safety and don't let this happen (note that he didn't use the jump box, but the pedal):
A false demonstration
Finally, I want to say that no matter what kind of exercise, action and persistence are the most important fitness techniques. Without action, it can only be a fantasy; Without persistence, there will be no effect!
Exercise diet 2 endurance
Endurance exercise, also known as aerobic exercise, is the most important and basic means of exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems. In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight.
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
force
In exercise prescription, strength training is mainly used for patients with muscle paralysis or joint dysfunction such as motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance.
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
ball
Ball games are ball-based sports or games.
There are many popular games or sports involving certain types of balls. These games can be classified from their overall goals, indicating the origin of * * * or its basic idea:
Use bats, such as baseball, golf and cricket.
Two goals, such as basketball, all forms of football, hockey or lacrosse.
Hit the ball in the air, such as volleyball and tennis.
Hit a designated target, such as bowling.
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
After understanding the effective methods of exercise to lose weight, choosing these methods to lose weight has no impact on health, and these methods are relatively easy to use, but women must use these methods in moderation, especially for women in the early stage of exercise, not to overdo it.