Sports weight loss is no stranger to us, but there are many MMs complaining around, but there is no weight loss effect after hard work. For this, Xiaobian recommends 5 simple weight loss exercises for everyone, plus 2 sports tips, let Your weight loss is more effective and thorough.
One, five fat burning actions
Support action
Before you do this exercise, prepare a yoga ball as an auxiliary tool. First, your body is on the yoga ball. Hold your hands and hold the ground to support the body. Then move the ball and put the abdomen on top of the yoga ball. Straight. Hold this position for more than 30 seconds, then rest for a while and then continue to do this support action. At least 15 sets at a time.
Lifting action
Before doing this exercise, prepare a yoga ball and a pair of dumbbells as an auxiliary tool. First, the person sits on the yoga ball, the upper body is straight, and each hand holds a dumbbell in a running state, and swings rhythmically. Legs and one leg on the ground to maintain the balance of the body, the other leg to lift up, hold the position for 30 seconds, then change the leg and then carry out this leg lift action. Persist back and forth to do about 20 sets.
Stand up
First, lift your hands and press them on the back of your head. Stand with your legs apart and shoulder width, kneel and knees 90 degrees, and your body as straight as possible. After doing this preparation, then stand up, raise your left leg and turn to the right. Go, then return to the half-bow action, continue to stand up, this time the right leg is lifted and goes to the left side. So do this at least 20 sets of standing movements.
Stand up action 2
Before you do this exercise, prepare a dumbbell as an auxiliary tool. First, hold the dumbbell in your left hand, insert your right hand into the waist, take a step forward and bend your knees 90 degrees, and your right leg will bend your knees 90 degrees. Then your left foot will stand up hard. The right leg should be lifted straight to the right, standing on one foot, and the left hand will lift the dumbbell parallel to the left. Then the left and right sides alternately do at least 20 sets of movements.
Stretching action
First, stand naturally, straight forward with both hands forward, stand on the left leg, lift the right leg back 90 degrees, and the upper body needs to lean forward. Keep the movement for 30 seconds, then change the legs to do the action. the above.
Second, sports tips
Tip 1: The 90 minutes before meals, the most weight loss.
Before the meal, the human body is starving, the body's fat is decomposed, fatty acids are released into the blood, which increases the body's activity, can effectively consume energy, reduce fat, and lose weight. Go for a walk after 45 minutes, the fastest calorie consumption. 45 after meals About a minute, walk for 20 minutes, the calories are consumed faster, and it can consume about 700 calories per week.
Tip 2: Don't exercise too much.
The strong exercise basically does not consume fat. Especially in the anaerobic exercise, the metabolite produced during the anaerobic glycolysis of muscle glycogen is lactic acid. In the aerobic condition, lactic acid is mostly decomposed into carbon dioxide and water in the liver. Part of the re-synthesis of liver glycogen, but there is also a small amount of lactic acid to synthesize fat through metabolism. This is why strong exercise not only does not play a role in weight loss, but sometimes it will increase the body fat accumulation. Exercise every day for half an hour to one hour to lose weight most effective.
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