Among the weight loss movements, some movements are very effective, and some movements are not very effective, but these movements all have a lot of details. So what are the effective weight loss movements? Of course, there are still people who know what movements they are. . So, what is recognized as the most effective way to lose weight? Let’s learn about effective weight loss exercises in bed below!
1. Swimming
Among various ways to lose weight, the safest and most effective way to lose weight is exercise; and among all kinds of exercise, the most ideal way to lose weight is The sport is swimming. Because the heat transfer in water is 28 times that of air, the heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. So it has better slimming effect. People's metabolism is very fast when swimming, and 1,100 kilojoules of heat can be consumed in 30 minutes, and this metabolic rate can be maintained for a while after you leave the water. In addition, when swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical. So swimming is a very ideal weight loss exercise.
2. Jogging
Simple and easy running is called the king of aerobic metabolism, and jogging during running is even called fitness running. Weight loss exercise like jogging is simple, the amount of exercise is easy to adjust, and the weight loss effect is even more significant. During jogging, the waist, back and limbs are in constant motion. In addition to effective fitness, it can also burn fat, thereby reducing the storage of fat in the body and achieving a slimming effect. But it should be noted that you need to replenish water in time when jogging. It’s best to run 3-5,000 meters every day, just run normally without running on the balls of your feet. After running, you should stretch your muscles for about 15 minutes.
3. Skipping
In terms of amount of exercise, skipping rope for 10 minutes consumes the same energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic weight loss exercise that can consume a lot of calories in a short period of time. In view of the unique health care effect of skipping rope on women, fitness experts have designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump for 3 minutes continuously. After 3 months, you can jump for 10 minutes continuously. After half a year, you can do it every day.
4. Aerobics
Aerobics is also a good weight-loss exercise. Each class is generally about 1.5 hours long, which not only enables exercisers to achieve the ideal weight-loss effect., while integrating various materials such as modern dance, Latin aerobics, and boxing aerobics, it improves the sense of music and coordination while exercising, and more importantly, increases the fun, eliminates monotony and boring, and can be used in a short time. Exposure to more forms of exercise. In addition, the slender bodybuilding method designed based on the current lifestyle and racial characteristics of the Chinese public can appropriately expand joints and stretch muscles to make the body slim.
5. Yoga
Yoga can not only keep fit, but also has a very good slimming effect. Therefore, yoga can also be used as one of the most effective weight loss exercises. However, the yoga weight loss method is different from aerobic exercise. It is based on the premise of respecting self-cultivation, improving metabolism and speeding up blood circulation throughout the body, thereby changing the proportion of fat and muscle in the human body, reducing the size of fat cells, and burning excess fat. In addition, we must also pay attention to some issues during exercise, such as warm-up, hydration, and diet, so as to make exercise more effective with half the effort.
6. Lose weight
If you insist on walking 5 kilometers within 45 minutes, 5 days a week, once a day, you can lose weight within 6 months. Go to 10 lbs. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. But cardiovascular doctors point out that this kind of weight-loss exercise may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating. How long does it take to lose 20 pounds of pure fat? A beautiful girl teaches you a zero-difficulty weight loss method to lose weight for a pear-shaped figure. How did I lose weight from a hip circumference of 100 to 85? 5 minutes of skipping rope = 1 hour of fat burning! Just jump out for 9 minutes and you will lose weight!