How to do weight loss and fitness gymnastics

I still remember that when I was a child, we would go to the playground to do radio gymnastics together after the second class. Now, in order to maintain good health and a good figure, many people have begun to practice aerobics. In addition to the general gymnastics training effect on muscles and joints, aerobics also has a special effect of maintaining body beauty. So you can practice it in your daily life, but how should you do weight loss and fitness exercises? Let’s take a look together below!

1. Walk 5 kilometers in 45 minutes once a day, 5 days a week, and you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some may say “no time for a walk”. In fact, time is squeezed out. Cardiologists point out that this method of weight loss may increase appetite. Therefore, before or after a walk, you can eat some low-fat foods or fresh fruits and drink plenty of water to replenish the body water lost due to sweating.

2. Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and stay energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can help you lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can help you lose 10 pounds in 4 months; swimming, 4 hours a week, can help you lose 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can help you lose 10 pounds in 5 months. If you haven't done regular exercise before, do less at first to avoid hurting your body. Exercising too much will increase your appetite, which will not achieve the goal of losing weight.

3. When sitting in a vehicle, put your legs together and lift them about 5 cm from the ground, leaving the soles of your shoes hanging. This can exercise the abdominal muscles. Keep the lift for several stops. Exercise the front of your thighs while standing. While standing up holding the rings inside the car, cross your legs front and back and push your back leg forward with all your strength. This is effective for training the front thigh. Do not stop breathing during training, hold for 6 seconds, and do 1 to 3 times on each side. Hold your abdomen in when waiting for the traffic light. Focus your attention on your abdomen and tighten it with all your strength for 6 seconds. Feel your belly button pressed against your back. Be mindful to do this regularly every day.

4. Strength training builds muscle. The more muscle you have, the faster your metabolism. Doing 45 minutes of weight training three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help you choose the appropriate weight and develop a suitable exercise plan. Do stretching exercises before and after exercise to maintain body flexibility, and the weight and number of weightlifting can be gradually increased.

The above introduces some issues about weight loss and fitness gymnastics, but the amount of gymnastics exercise for each movement is different, so you have to choose some gymnastics movements that suit you according to your age group and the amount of exercise you can adapt to. It requires long-term persistence to be effective, and you need to control your diet more.