The following 10 magical weight loss exercises will allow you to lose weight quickly during your workout.
1. The octagon on a treadmill
Did you pay attention to your feet when you were exercising on a treadmill? What were they in when they were running? Inside or outside? Don't think that this is just a problem of running posture. It is also about how much fat is consumed.
Studies have shown that running poses affect fat consumption. That is, if you take the correct running posture, you can consume 6D0 calories in 30 minutes. Incorrect posture, only allows you to consume fat The value is lower than this number. It consumes more fat.
Suggestions for you: 'Outside eight characters'
When running, letting your feet look 'out of character' can not only make you run more steadily, but also increase the resistance during running and consume more calories. And if you can hold your heels while running, use your toes Running, will get better results.
2, office on the fitness ball
Still sitting in a chair? Well, you're really outdated. Nowadays the fashionable thing is to use a fitness ball instead of a traditional chair. That is to say, whether you are in the office or the fitness club, you must sit on a fitness ball, not On the chair or on the floor. The purpose of this is to keep you in balance and constantly adjust your posture, activities, body meridians.
Suggestions for you: Put a fitness ball in the office
Of course, we don’t feel compelled to replace your chair with a fitness ball, but you can put a fitness ball in the office. Especially when it’s easy to get trapped after lunch, sit on a fitness ball for 30 minutes and you will immediately be refreshed. If you can still exercise dumbbells, it will be even more perfect.
3, jump rope jump 'double shake'
The fitness instructor said: You should do 200 jump rope exercises every day, you can tighten your whole body muscles, consume your fat better, and achieve the purpose of shaping your body. That's right! That's only if you change the method of jumping rope, You may get twice the result with half the effort.
Suggestions for you: Try 100 'double shakes' every day
The 'double shake' jump method in the skipping rope means that when you hold the rope, the rope quickly passes twice under your feet. Compared to the normal rope skipping method, this is difficult, but it is also the most fat-consuming one. Good jump method. It effectively burns fat 26 calories within a minute, and it can strain your body muscles, exercise endurance, and enhance strength.
4, let yourself take a break
First of all, you need to determine your identity: You are just an ordinary company employee, not a person who wants to get a lifetime medal for sports and fitness. So, your fitness training should be soothing, and never be a fanatical 'fitness'. Saints'.
Suggestions for you: 1/4
This is the 'time principle' from the American Fitness Association Sports and Fitness Recommendation Handbook. Its advice is: During the 60 minutes of the exercise, you should ensure that you have a 20-minute break; in the year-round exercise and fitness program, Give yourself a quarter of the time to learn theoretical knowledge and enhance your fitness concept. You know, fitness is not the whole life, but life needs fitness to adjust.
5, the most fat-eating jump
Jumping exercise is a good fitness method. Regular skipping exercise can make the body get a healthy vibration massage, so as to improve the health of the body, enhance the physical fitness, and improve the exercise level. Repeating and repeating the practice of jumping can enable the body to take a certain amount of Exercise load, beneficial to improve physical function, balance ability, ability to develop coordinated effort and sensitivity.
Suggestions for you: In situ freehand jumping practice
It is to repeat the practice of skipping in a row without using any device. For example: Straight leg jump—starting from deep squat and swinging upwards, the drop buffer is restored to deep squat, so iteratively practice 5-10 times. , practice 2-3 times a week on it. The action method of abdomen jump is: From the beginning of the first half of the jump, the arms will be taken and the legs will be abdomen. After the fall is restored, the practice will be repeated continuously. 2 times per week, each time 3 groups, each group of 10-20 can be, is very effective for abdominal weight loss.
In practice, you should choose a softer ground, such as sand, grass is better, after exercise, pay attention to relax the calf area, prevent decidua inflammation, affect health.
6, Witnessing Your Progress with Charts
Every week you go to work out and you sweat a lot. But how much fat is consumed, you never seem to count it. Because of weight loss, your coach may make you pay more attention to the number and frequency of diets. But fitness programs And the frequency is also worthy of attention. Only by recording at a time can we be aware of it.
Suggestions for you: Make a Fitness Record Card
This is a fitness card that belongs only to you. We hope it can see your progress through the form curve, allowing you to keep an eye on your progress and give you more confidence. The form should include: Weight, Sports , exercise time, calorie consumption, body flexibility, body sensation, mental status, etc.
Change fitness card at least four times a year to develop a new fitness goal. For example: When you see the form, you can already complete 50 sit-ups in 2 minutes, you can increase your sit-ups in the next plan The number of sitting exercises allows you to have more higher goals.
7, more insist on one minute
When we are doing yoga training, we are usually required to keep an action for 2-3 minutes. It may be difficult for you to start practicing. However, as the practice time increases, they are not difficult. Things, you may also be able to stay longer or do more difficult moves.
Suggestions for you: Keep your yoga pose for a minute longer
When doing yoga exercises, you must have done a 'tree pose' exercise. In general, it will ask the practitioner to maintain this posture for 3 minutes to stretch the body muscles and extend the body. In fact, you may wish to keep for another minute, so that you can Burn more fat and exercise endurance.
8, can not be ignored in the reverse movement
It's a bit of a struggle to put the arm back straight like a wheel, but it's the muscle behind the shoulder that gives us thrust. This action is harder to do than when the front is swimming (the front muscles of the shoulder make us go forward), but it can be more Accurately mobilizes the back muscles instead of the biceps muscles. In this action, the most beneficial part is the chest. The more the muscles in the scapula are trained, the better the contour of the chest will be.
Suggestions for you: Backstroke
Only for a long time (at least half an hour before your fat will start to burn) and regular (three times a week) swimming to see the effect. Better in the cooler water, because the high water temperature can easily lead to cramps and poor breathing Try to keep slower, but if you are not very strenuous, you can run several times (reminder: the effect of swimming can only be felt through long distances). Finally, the more the arm is stretched backwards, the more the muscles are It will lengthen.
9, walk on the rod
Put a weight vest on the scurry to help you burn 10% more calories. For safety reasons, do not exceed 20% of your weight (for example, women weighing 60 kg should have a weight of 12 kg). If you don't like this method of weight-bearing, you can also try to hold two long rods in your hands. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.
Suggestions for you: Walk 30 minutes a day
You can refer to the following data: slap for 30 minutes, consume 210 calories; wear a vest for 30 minutes to burn 231 calories; hold a long rod for 30 minutes to consume 252 calories. Also hesitate to do it? !
10, 'foot grip' when walking
A scientific walking exercise not only allows fitness, but also makes people fit. Therefore, walking has become a recognized effective and scientific method of fitness. The World Health Organization has also said that 'the best exercise is walking'. But to achieve the ideal Exercise effects, walking skills can not be ignored.
Suggestions for you: Pay attention to correct and effective gestures
Correct posture: The head must be straight, the head must be flat, the trunk naturally straight (shoulder, chest and waist slightly, abdominal micro-receipt), this position is conducive to smooth flow of the meridians, blood running smoothly, so that the human activities in a benign state.
Pay attention to the sense of rhythm: When walking, body center of gravity moves forward, arm and leg coordination, pace is strong, natural, moderate stride, feet have rhythm to the ground.
Natural Breathing: Should pay attention to abdominal breathing techniques as far as possible, that is, try to do a little while exhaling, when inhaling, it should be natural, and the breathing rhythm and pace must be coordinated.
'Foot grip': When walking, one of the feet in contact with the ground must have a 'grasping' action (toe adduction), so that the foot and leg can promote microcirculation. Walking speed: This should be based on personal Specific circumstances. The study found that walking at a rate of 80-85 meters per minute for 30 minutes or more, the most obvious effect of disease prevention and fitness.
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