How to lose weight: 6 exercises women love most!

Running is an all-around aerobic exercise that can effectively burn calories. Sticking to running will give you a strong heart and cardiovascular system. At the same time, running can also exercise your cardiopulmonary function. Long-term middle- and long-distance running exercises will increase your lung capacity. Regular long-distance running can develop your lung respiratory muscles, increase the amount of ventilation each time, and enhance lung function.

running

Running is an all-around aerobic exercise that can effectively burn calories. Sticking to running will give you a strong heart and cardiovascular system. At the same time, running can also exercise your cardiopulmonary function. Long-term middle- and long-distance running exercises will increase your lung capacity. Regular long-distance running can develop your lung respiratory muscles, increase the amount of ventilation each time, and enhance lung function. People who keep running can even improve their sleep quality.

Be careful when running

First, choose a pair of shock-absorbing running shoes, which can prevent you from getting injured while running. It is recommended to stretch and pat the muscles in the thigh and calf areas after each run to help eliminate the crystals of uric acid that cause muscle and joint pain.

Suitable for people: those who need to lose fat all over the body and those who have more serious fat accumulation in the lower body.

Unsuitable people: People who are too tall or overweight are not suitable. You can choose to jog or brisk walk on a treadmill, which will not easily wear out your knees. In addition, running is not recommended when you have a cold.

Pilates/Yoga

Both Pilates and yoga can help correct the spine, stretch muscles, exercise body flexibility, promote water circulation in the body, and help eliminate edema. In addition to the physiological benefits, yoga also has positive effects on the psychological level. Through breathing and meditation, you can improve your personal mood and make you more confident and optimistic.

Things to note when practicing

You cannot eat within two hours before exercise. Do some stretching exercises before starting to avoid muscle strain during exercise. Wear socks and comfortable clothing to ensure you are not restricted during practice and to stay warm.

Suitable for people: People who are prone to swelling and want to further enhance their body lines and contours.

Unsuitable people: Some movements may cause blood reflux, so they are not suitable for people with high blood pressure, heart disease, or those who are menstruating.

Aerobic dance

It can exercise the whole body, especially the buttocks muscles, and help shape the overall lines. While dancing to cheerful dance music, you can also cheer up your body and mind and eliminate negative emotions.

You need to warm up before exercising and wear more appropriate clothing. During the exercise, use your hips to exert force and try to relax your legs.

Suitable for people who want to lose weight or improve their body coordination.

Unsuitable people: People with injuries to joints such as ankles and knees are not suitable for fast-paced aerobic dance.

swim

It is a whole-body aerobic exercise. During the paddling process, repeated stretching and contracting movements can help improve the body's flexibility and agility, make muscles and skin firm, especially the arm muscles that are difficult to exercise, and at the same time strengthen cardiopulmonary function.

Do warm-up exercises before entering the water to avoid problems such as leg cramps while swimming. When entering the water, splash water on your chest, arms and other parts of your body to allow your body to adapt to the water temperature. Avoid large-scale stretching exercises when you first start swimming to avoid straining your muscles.

Suitable for people: Especially suitable for people with low body fat but imperfect body lines. Swimming is a very suitable exercise for office workers who sit for a long time.

Unsuitable people: People with high blood pressure and impaired lung function are not suitable for long-term swimming.

Aerobic boxing

That is to mix boxing, karate, taekwondo, kung fu and some dance moves together, and perform some basic boxing and taekwondo punching and kicking exercises to the accompaniment of intense music. Almost all the movements in aerobic combat gymnastics require the waist and abdomen to maintain balance and exert strength. The exercise for the waist and abdomen exceeds any other fitness method. It can well exercise the waist and abdominal muscles, increase endurance, and exercise cardiopulmonary function.

During exercise, you must protect your waist and ankle joints, mainly rely on the strength of your waist to drive the whole body, and the lower body must be stable.

Suitable for people: People with excess fat in the waist and abdomen.

Not suitable for people with ankle injuries, lumbar muscle strain and lumbar spine problems.

It can mainly exercise the muscles of the waist, back and legs, making the lines soft and firm.

Ballet

It is very important to practice ballet to open the hips. You must control the strength when practicing to avoid hurting the ligaments and muscles. In addition, ballet involves a lot of squatting movements. If your ankle or knee joints are injured, you must protect them when practicing.

Suitable for people: People whose back and leg lines are not perfect and who want to improve their flexibility.

Unsuitable people: People with low bone density, high blood pressure, knee and waist injuries, overweight and too tall are not suitable for exercise.