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One-month exercise weight loss plan, simple daily weight loss

47 People involved  2021年04月11日 08:30  classification : exercise to lose weight  comment

Lose 1 kg of fat, the body is very different

It is not difficult to lose 1 kg, but if you are losing fat, you can't take it lightly! For every kilogram of fat loss, 7000 calories are needed, so 230 calories are needed every day for a month, which is equivalent to walking for one hour at a speed of 6 kilometers per hour.

Of course, if you consume 100 cards a day and enhance it on weekends, it would be nice to consume 1,000 cards a week.

In addition, if you are too busy to walk for 1 hour, you can walk for 30 minutes a day, and then do the recommended stretching exercises for 30 minutes. At the same time, we should also pay attention to the posture when walking. This is not as simple as a walk. The waist and back should be straight, and the muscles of the whole body should be activated. When walking, we should pay attention to the movement of our legs, speed up the pace, and keep walking at a constant speed.

   1 month exercise Weight loss plan, commuting

1. Stop one more stop when commuting (walk at a speed of 6 km/h for about 15 minutes).

If you take a bus or subway, you might as well take one stop and then walk; if the company is very close to us, then take a long way to exercise. The journey takes about 15 minutes, one minute in the morning, one minute at night, and 30 minutes a day!

2. Climb the stairs for 8 minutes

Climb 2 steps per minute. Take advantage of corporate and residential stairs. Climbing for 8 minutes is like walking for 15 minutes!

3. Do simple stretching exercises for 20 minutes. If you don't want to go out at home, stretch your whole body. After waking up in the morning and before going to bed, every 20 minutes is equivalent to walking 15 minutes. If you want better results, do more shoulder blade exercises.

   1 month exercise Weight loss plan · Home

  Simple stretching exercise

When going to the supermarket to buy things, try to go as far as possible while carrying shopping bags in both hands. As you gain weight, the intensity of your exercise will increase.

Usually washing clothes and cleaning the table can also lose weight. If you don't clean before the Spring Festival, in fact, cleaning can also lose weight! In particular, consciously tighten the muscles of the whole body, expand the range of movements as much as possible, and consume a lot of calories!

Usually washing clothes and cleaning the table can also lose weight. If you don't clean before the Spring Festival, in fact, cleaning can also lose weight! In particular, consciously tighten the muscles of the whole body, expand the range of movements as much as possible, and consume a lot of calories!

3. Do a simple stretching exercise for 20 minutes. Stretching muscles and bones in the morning and evening can also effectively eliminate fat. Compared with strenuous exercise, stretching exercises can exercise muscles better and restore muscle flexibility and elasticity.

3. Do simple stretching exercises for 20 minutes. If you don't want to go out at home, stretch your whole body. After waking up in the morning and before going to bed, every 20 minutes is equivalent to walking 15 minutes. If you want better results, do more shoulder blade exercises.

1. Open your legs, stand on the same width as your shoulders, tighten the muscles of your abdomen and hips, extend your arms upwards, open your palms forward, touch your thumbs and index fingers, and place the center of gravity of your entire body between your feet. point.


2. Standing, legs spread slightly. The stride is shoulder-width apart, the waist and back are straight, the waist and abdomen are tightened, the shoulder blades are tilted back, the arms are bent down, the elbows are opened, the wrists are raised to shoulder height, and the palms are opened forward.

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