Want to slim down, as long as perseverance, will receive very good results.
Climb the stairs
Climbing stairs exercise is relatively large, for weight loss, more effective than running.
In the process of going upstairs, we actually want to reverse the Earth's gravity movement, and need to strain the whole body, with the legs to drive the body to climb up, and the upper body should also work hard to complete, so often sweat after exercise because Body heat consumption is very large. Climbing the slimming effect can actually be compared with the mountain climbing, but compared to a much more convenient.
We can find a longer ladder outdoors where practicing, office workers can also use the time to work, to give up riding the elevator, but the way to go in and out of the stairs.
Up and down the stairs, the main use of the front thigh muscles, lift the stairs up the body, support the body down stairs, the psoas also have the effect of exercise. Climb the stairs when the upper body straight, the power of lower body movement will Spread to the abdomen, abdomen muscles can be trained to .If the office or home floor is not high, from today onwards into the stairs.
Swim
Swimming an hour can consume 476 calories, the equivalent of two burgers calories, is the best way to lose weight. However, there are several points that need attention Oh.
Swimming to go all the way to keep the heart rate in the maximum heart rate of about 80%, in order to ensure this standard, each time for some time, the number of pulses in the number of pulses in 6 seconds to jump how many times followed by a '0' is 1 minute The number of rest periods in the swimming process is halved until a round trip or intermittent time is reduced to 10 seconds. Water toys such as water kipples, paddles, fins, life buoyes not only help burn more calories but also exercise limbs muscle.
The same time as professional swimmers training, swimming will be divided into four sections, 15-30 seconds between sections and sections of the specific arrangement is to travel a back and forth, and then swim two back and forth, and then swim two back and forth , The last is a back and forth, the end of each section to be fast swim. Many people are swimming leisurely, so the calories consumed are far less than fast short-distance travel consume more, but fast swim do not throughout, or physical exertion too Fast. You can take a slow swim for a quick swim, two slow swims followed by two fast swims and so on.
Side knees knee lift
The use of no handle of the sofa chair, sideways legs naturally fall on the ground, his hands crossed the chest, kneeling legs. Similarly, the buttocks must be close to the chair surface, even the side of the leg lift and chair surface as much as possible to keep parallel, Do not carry the other side.
Suspended leg movement
Use the horizontal bar or parallel bars in the park, pull the horizontal bar with both hands, and then lift the knee slightly bent, and then repeat the movement of the legs do not shake, do not straighten the exercise is a good exercise to strengthen the abdominal muscles.
rope skipping
Skipping in all kinds of weight loss exercise has been favored, because in the process of skipping the calorie consumption is the most. 30-40 points can consume 300 kcal of calories, and a bowl of white rice heat, about 250 kcal, Each minus one kilogram of fat, about the need to burn 7700 kcal of calories, and now when the cold winter, rope skipping can help you improve immunity, resistance to cold.
Jumping at a steady pace is good enough for the abdomen and the waist, but it works better if you change the workout a little bit, for example, with a speed or fancy jump rope, jumping forwards or backwards while being fast and slow Conversion, can make the waist and abdomen more hard.In addition, with the jogging method, high jump or cross-leg jump and other changes can also increase the amount of abdominal exercise.
