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Exercise weight loss method

21 People involved  2021年04月22日 09:14  classification : exercise to lose weight  comment

1. Swimming to lose weight
   Among various Weight loss methods, the safest and most effective way to lose weight is exercise; among various exercises, the most ideal Weight loss exercise is swimming.

   Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that of air. The amount of heat consumed by a person staying in water for 8 minutes is the same as the amount of heat consumed for 2 hours in air at the same temperature. So it has a better slimming effect.

   When swimming, people’s metabolism is very fast. You can consume 1,100 kilojoules of calories in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. 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.

   2. Jogging to lose weight
   Simple and easy running is called the king of aerobic metabolism, and jogging in running is even more called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the effect of weight loss is even more significant.

  During jogging, the waist, back and limbs are constantly exercising. In addition to effective fitness, it can also burn fat, thereby reducing the storage of body fat and achieving the effect of weight loss. But it should be noted that jogging should be hydrated in time. It is best to run 3-5000 meters every day, just run as normal, and run without the forefoot. After running, perform muscle stretching for about 15 minutes.

   Jogging has a positive effect on maintaining good heart function in middle-aged and elderly people, preventing lung tissue elasticity, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, fat consumption can be accelerated to achieve rapid weight loss.

   Three, skipping rope weight loss method
   Many women are familiar with skipping rope, but not everyone learns to grasp the magical weight loss effect of skipping rope.

   In terms of exercise volume, continuous rope skipping for 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also a kind of aerobic exercise that can consume a lot of calories in a short time.

   In view of the unique health care effect of skipping rope on women, fitness experts specially designed a "rope skipping progressive plan" for female bodybuilders. At the beginning of school, you can only jump for 1 minute on the spot. After 3 days, you can jump for 3 minutes. After 3 months, you can jump for 10 minutes. After half a year, you can perform "series jumps" every day.

   Four, climbing stairs to lose weight
   Nowadays, people’s living conditions are better. People go out to take a car, go upstairs to take an elevator, and exercise very little. If you can use more stairs to exercise in your daily life, it will not only prevent the occurrence of coronary heart disease, but also help you lose weight.

   30 minutes of climbing stairs can consume 260 kilocalories, 10 times more than sitting still, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.

   Five, yoga weight loss method
  Yoga is not only good for fitness, but also has a pretty good weight-loss effect. Yoga weight loss is different from aerobic exercise. It improves metabolism and speeds up blood circulation throughout the body on the premise of admiring self-cultivation, thereby changing the ratio of fat to muscle in the body, reducing the volume of fat cells, and burning excess fat. In addition, we should also pay attention to some issues in exercise, such as warming up, hydrating, diet, and making exercise more effective.

   The warm-up process cannot be ignored
  Before exercising, the warm-up process cannot be ignored, you must do enough. Doing a warm-up exercise before exercise can maximize the enthusiasm of the body, and also mobilize the fat accumulated in the body, so that it can be fully burned in the subsequent exercise process. Before any exercise, we should warm up, including yoga, Pilates, we think these are more relaxing fitness programs.

   Introduce these methods, hoping that obese patients can slowly control their weight through willpower, so as to obtain a healthy body.

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