swimming. Jogging. Let's go Fifteen days to lose weight quickly Many people say that losing weight by exercise will get fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight, and the key lies in mastering the amount of exercise and the way of exercise. First, avoid strenuous exercise. strenuous exercise is ineffective and useless for weight loss. For example, running on a treadmill, lifting barbells, playing football and jumping around all the time, the exercise time is short and the amount of exercise is large, and the consumption of the human body increases sharply. Sugar and water account for a large proportion of this consumption, which is easy to cause hunger and thirst, and will involuntarily increase the amount of food. This kind of exercise is not easy to persist. When the heart rate exceeds 16 beats/minute, the fatigue often makes people give up exercise, and the result of stopping and playing is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally practice your whole body muscles extremely full and powerful, which is far from the traditional gentle and graceful femininity of oriental women. Second, adhere to aerobic exercise. Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. It is conducive to reducing the number and volume of subcutaneous fat and is suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on. Requirements are: 1. Have enough oxygen to participate, preferably outdoors; 2, must insist on 3~6 minutes; 3. The heart rate during exercise is less than 15 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed. The best exercise time is 7-8 pm. In addition, you can also insist on exercising at home, such as squatting exercises, skipping rope, and using chairs instead of ribs to kick back and forth. In a word, the principle of exercise to lose weight is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss. Among all kinds of weight-loss exercises, swimming is the best exercise item worth recommending to everyone. People who often swim are in good shape; People who can't swim, bubble in the water and have a water fight, all have some effect on losing weight. The reasons why swimming is good for losing weight are: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is far greater than that of air when moving on land, so it is hard to walk in the water, and then swimming will definitely consume more heat. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land projects, so the weight loss effect is more obvious. 2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavy, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability and makes them easy to get tired, which greatly reduces their interest in weight-loss exercise and can damage the joints and bones of lower limbs. When swimming is carried out in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone damage. 3. Enjoy natural massage service: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for human body and can also play a role in beautifying skin. In view of the above reasons, obese people can really take swimming as their main weight loss exercise. However, before swimming, you must make good preparations and pay attention to safety to prevent accidents. Skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple and complicated. You can do it at any time and learn it as soon as you learn it. It is especially suitable for fitness in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope for 1 minutes is almost the same as jogging for 3 minutes or dancing for 2 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also beneficial to women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "skipping rope gradual plan" for female bodybuilders. For beginners, you can jump in the same place for 1 minute, then jump for 3 minutes in a row after 3 days, and jump for 1 minutes in a row after 3 months. After half a year, you can perform "series jump" every day, such as jumping for 3 minutes at a time, ***5 times, until you jump for half an hour in a row. Jumping for half an hour at a time is equivalent to jogging for 9 minutes, which is already a standard aerobic exercise. Although skipping rope is a good fitness method, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. Skippers should wear soft and light high-heeled shoes to avoid ankle injuries. 2. The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, but they can be changed to soft ropes after proficiency. 3. Choose lawn, wooden floor and mud floor with moderate hardness. Never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness. 4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated hard to prevent sprains. Fat people and middle-aged women should use their feet to rise and fall at the same time. At the same time, don't jump too high to avoid joint injury due to too much load. 6. Let the feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope. "Strange Walking" Fitness In walking, jogging and walking are the most common exercise methods. In fact, walking in multiple postures is of great benefit to getting rid of diseases and prolonging life, and keeping fit. Here are a few examples: walking on tiptoe: walking on tiptoe with the heel lifted can enhance the tension of the flexors at the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian. Heel walking: walk with your toes up and your heels up, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscles on the front side of the calf, which is beneficial to dredge the Sanyang Meridian. Walking in the inner figure of eight: most people walk in the outer figure of eight or in a straight line. If they walk in the inner figure of eight, they can eliminate fatigue. Walking backwards: when walking backwards, the whole body is relaxed, the knee joint is not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walking on both sides: crouch slowly, land with both hands, with your back slightly parallel to the ground, climb your ankles with your hands and move forward slowly. It can increase the blood supply to the head and reduce the burden on the heart, and has therapeutic effects on cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases. Do a quick full-body exercise to lose weight for 1 minutes. Although it can't make you lose weight immediately, it will make you feel tense. The rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of exercises consists of five movements, which are repeated repeatedly, so that you can exercise all over your body and feel happy. Do the whole set of movements four times in a row. 1. Stand with your feet spread equally, stretch your hands upward, and then bend down slowly until your palms are flat on the ground. 2. Keep your hands on the ground in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, make your torso straight, and do five lunges (do not change your legs-do the same with your other leg for five times). 3. After the push-up lunge, the front legs extend backward, change the push-up posture, and do five push-ups. 4. Hip and shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute. 5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels from the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting and lowering action for 2 times in a row. Finally, hands and feet move together. Gently lift it into a standing posture, and immediately return to the initial posture in the first quarter, and start to redo this set of actions. If you have the following characteristics: fat lower body, soft muscles, easy phlegm and edema, eating little and not thin, cold hands and feet. 1. Take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism. 2. Never go on a diet at random, or adopt improper weight loss methods, such as "Apple therapy" and "seven-day fasting method". Because obese people need ways to lose weight and make up for themselves in order to succeed. 3, drink warm drinks or tea, "never" drink cold drinks. Otherwise, the success rate of losing weight will be greatly reduced. 4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and will improve the basic metabolic function. 5, do not eat white sugar, you can use brown sugar and honey instead. Don't eat instant noodles or monosodium glutamate. If you have the following characteristics: fat body, strong muscles, easy sweating, easy constipation, and high blood pressure. 1. Take more baths or foot baths at least twice a week to promote blood circulation and strengthen metabolism. 2, reduce food intake, the biggest weakness of yang obese people is that they often overeat. 3, drink more warm drinks, change the sewing machine in the south, change the car, and recognize the chaos. Do you think that the school is short of cockroaches? nbsp; 4. Eat more vegetables and fruits. 5. Avoid frying, greasy food and dessert food. . 6, do not eat white sugar, you can use brown sugar and honey instead. Don't eat instant noodles or monosodium glutamate
Please adopt it if you are satisfied.