What are the simple and easy-to-practice weight loss exercises

How to lose weight is some slimming exercises. In slimming exercises, some exercises are relatively simple, and some exercises are more difficult. Of course, no matter what exercises are, there are still some details. What are the simple slimming exercises? Let’s take a look together.

Swimming

　　The consumed most calories, and it can also help the body shape well. It is the most ideal weight loss exercise! The thermal conductivity of water is better than that of air. The thermal conductivity of water is 26 times that of air. That is to say, at the same temperature, the heat loss rate of people in water is more than 20 times that of people in air. Experiments show that the heat consumed by staying in water at 12 degrees Celsius for 4 minutes is equivalent to the heat consumed by staying on land at the same temperature for 1 hour. The heat consumed by people in water for 20 minutes is equivalent to the heat consumed by moving on land for 1 hour. The heat consumed by the human body in water at 14 degrees Celsius for 1 minute is 1,000 kcal.

Strength training

Strength training

Strength training is mainly emphasized, and it can also help the body metabolize, not only consume a large amount of The calories can also greatly increase muscles and improve metabolic rate. Strength training is mainly anaerobic exercise. The most common exercises include squats, push-ups, bench presses, dumbbells and other exercises. Chests, dumbbell bench presses, push-ups, legs, and squats are all good anaerobic exercises, and they are also extremely explosive strength training. Two to three times a week, six major movements such as squats and deadlifts. Each training is done with appropriate weight for 3 sets of 10 strokes (appropriate weight is about the weight that can be easily completed in the first group, and the third group will be a little difficult). The weight can be increased by 0.5 to 2.5 cm in a while. Jin.

　　　Running

　　　　It is an endurance exercise. If you persist until the end, you will have unexpected results. It is the exercise that everyone chooses to lose fat at the beginning. However, not everyone can achieve the same effect when running. It is correct to lose weight and burn fat, but fat does not have to wait until more than 30 minutes before starting to burn fat, but it has been consumed at the moment when we start running. However, as the running time changes, the fat burning efficiency also changes dynamically. At the beginning, don’t force yourself, do what you can, and run and brisk walk together, and then Increase the time step by step until you finish running for 30 minutes, or even longer.

　　Skipping rope

　　　Skipping rope

　　It is a kind of aerobic exercise and a bodybuilding exercise. Every 30 minutes of jumping can consume 400 calories, and our 10 minutes of jumping is equivalent to jogging for 30 minutes. This intensity is much higher than the calories emitted during volleyball and basketball exercises at the same time. The method of skipping rope to lose weight is the best exercise for weight loss. Jumping rope can not only help you lose weight, but also make the muscles in the whole body symmetrical and strong, and at the same time, it will make your respiratory system, heart, The cardiovascular system is fully exercised, which is suitable for both men, women, and young. Jumping rope can also exercise the cardiopulmonary function, which is also very beneficial for health. Compared with running, jumping rope has a smaller impact on the knees.

Riding a bicycle

　　　Bicycle can help the body relax and exercise leg strength. The effect of riding a bicycle for 30 to 40 minutes every day can not only achieve the effect of losing weight, but also make your body more symmetrical. In addition, during the cycling exercise, it can also be used to ride a bike for 30 to 40 minutes. To help strengthen the function of the heart, it is very helpful for preventing cardiovascular diseases such as hypertension. Friends in need can insist on cycling. When the foot reaches the lowest point, the legs can be straightened without difficulty, and the knees can be not bent, but when the legs are stretched slightly, the knees can be slightly bent, which is fine.

Jogging

　　People who insist on jogging for a long time will also improve their cardiopulmonary function because they will breathe more oxygen when jogging. Therefore, jogging for 30 minutes every day can exercise and improve cardiopulmonary function. When people insist on jogging, their capillaries will be The tube opens and the metabolism rate increases. By expelling the body's waste and toxins from the body through sweating, people will feel lighter. If a person insists on jogging for more than 30 minutes a day, he can still control his diet after jogging. Such people can see obvious effects in one month after jogging every day.

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