How to do weight loss exercises?

For many women, obesity and body shape are very troubling. Everyone knows that obesity not only has a great impact on body shape and image, but long-term obesity also has a great impact on physical health. Therefore, there is relatively more attention paid to weight loss, among which aerobics is a commonly used method of weight loss. So, how should weight loss exercises be done?

First, aerobic exercise 1. Running: 3000 meters a day, no less than this number, (after running, you have to walk as well). The speed should be faster, but it must be within your own tolerance. You can go slowly at the beginning, and then gradually increase the intensity, either by increasing the distance or the speed. (Generally, the time must be more than 30 minutes, because after 20 minutes what starts to be burned is fat. It is recommended that you run for about 50 minutes.) You can drink a small amount of water after running and during running, but don't drink it in big gulps. You cannot take a shower or use a fan immediately after running. In addition to running, skipping rope, climbing tall buildings and riding a bicycle are also good aerobic exercises. Aerobic exercise can greatly improve a person's physical fitness and physique, and lay the foundation for other strengthening exercises.

Abdominal exercises are essential every day, as the abdominal muscles are core muscles. The following methods can train the entire core muscles. 1. Front plank: As in a push-up position, support your body with your arms on the ground with your elbows bent and weight placed on your forearms directly underneath your arms. Keep your body in a straight line from shoulders to ankles, and support your body with your core muscles. Keep your abdominal muscles tight. Maintain the position for 30 seconds, or extend it appropriately, while taking a deep breath (the time you hold on to can slowly accumulate to 30 seconds, but you can continue after a 5-second break in between). 2. Side plank: Support your body with one hand and the other hand on your waist. Tighten your core muscles, contract your abdominal muscles, lift your hips, and keep your body in a straight line. Take a deep breath during the movement, and hold on for the same time as above, alternating between the two hands. 3. Sit-ups: They can effectively exercise your abdominal muscles, but constantly bending your lower back can cause spinal problems if you do them too much, so you can do them in moderation. The best exercise is sit-ups, which is to do not lie down completely, but support yourself with your abdominal strength, and then stand up. Do 20 to 30 reps in a group, rest for 40 seconds, and then continue. Try to do more than 3 groups. Generally, stop when you feel your abdominal muscles are too tight and you feel very tired. At the beginning, you can use the power of your hands.

How to do dynamic weight loss aerobics

The first set of actions

Muscle exercise area: buttocks, thighs

Number of exercises: 20 times

Action 1: Inhale, spread your legs shoulder-width apart, then bend your knees, keep your thighs parallel to the ground, your calves perpendicular to your thighs, not exceeding the toes of your front foot (or the tip of your shoe), sit your hips back, press your upper body forward, and stretch your hands horizontally on the ground.

Action 2: Exhale, squeeze your legs together, slowly return your hands to their original position, and slowly stand up straight on the ground.

Action 3: Spread your feet shoulder-width apart, with your knees still not exceeding your toes, lean forward and stretch your arms.

The second set of actions

Muscle movement parts: hips, thighs

Number of moves: 8 times

Action 1: Open your legs wide, three shoulder widths apart, toes pointed outward, place your hands on both sides of your pelvis, press your upper body down, swing your pelvis left and right, and press your legs slightly downward.

Action 2: Open your arms parallel to the ground and continue with action 1.

Step 3: Raise your arms overhead and continue with Movement 1, moving your pelvis.

After the introduction above, everyone has a certain understanding of how to do weight loss exercises. In fact, as long as you use your time after work to practice, it will be very effective in maintaining your figure. At the same time, if you want to lose weight in your daily life, you must pay attention to your diet, which will be healthier and more effective.