How girls can lose weight through exercise
Methods for girls to lose weight through exercise
Exercise weight loss 1: Running method
When running, let your feet be in a "outward shape" state, not only can It allows you to run more steadily, increases resistance during running, and consumes more calories. And if you can raise your heels and run on your toes when running, you will get better results. Because doing so will make it more difficult for you to run. If your body wants to maintain balance and keep running, it will need more strength to support it.
Exercise and weight loss 2: Work on a fitness ball
Are you still sitting on a chair? Then you are really behind the times. The fashionable thing now is to use fitness balls instead of traditional chairs. That means whether you're in the office or at a health club, sit on an exercise ball, not a chair or the floor. The purpose of this is to constantly adjust your body posture and activate the meridians throughout your body in order to maintain balance.
Suggestion for you: Put a fitness ball in the office
Of course, we don’t think we can force you to replace your chair with a fitness ball, but you can put a fitness ball in the office. Especially when you tend to feel sleepy after lunch, sitting on the fitness ball for 30 minutes will instantly refresh you. In addition, it would be even more perfect if you can also hold dumbbells to do exercises.
Exercise to lose weight 3: Skipping? Double rocking?
Fitness coach said: You should do 200 skipping exercises every day, which can tighten the muscles of the whole body and better consume your fat. , to achieve the purpose of body shaping. This statement is correct! However, if you change the method of skipping, you may get twice the result with half the effort.
Suggestion for you: Try 100 "double swings" every day
The "double swing" jumping method in rope skipping refers to that when you jump with the rope, the rope is Your feet pass quickly twice. Compared with the normal skipping method, this is somewhat difficult, but it is also the best way to burn fat. It effectively burns 26 calories of fat in one minute, and it can tighten your body muscles, build endurance, and enhance strength.
Exercise to lose weight 4: Give yourself a break
First of all, you have to confirm your identity: you are just an ordinary company employee, not someone who wants to win a lifetime medal with exercise and fitness. . Therefore, your fitness training should be gentle and methodical, and never be a fanatical "fitness saint".
Suggestions for you: 1/4 principle
This is the "time principle" from the American Fitness Association's Sports and Fitness Recommendation Manual. Its suggestions are: within 60 minutes of exercise, you should ensure that you have 20 minutes of rest time; in the year-round exercise and fitness plan, you should set aside 1/4 of your time to learn theoretical knowledge, enhance and update own concept of fitness. You know, fitness is not everything in life, but life needs to be adjusted by fitness.
Exercise to lose weight 5: Jumping in place consumes the most fat
Jumping exercise is a good fitness method. Regular jumping exercises can provide health-care oscillation massage in the body, thereby improving physical health, strengthening physical fitness, and improving exercise levels. Repeated and continuous practice of jumping movements can make the human body bear a certain exercise load, which is beneficial to improving the body's functional level, balance ability, and developing the ability and sensitivity to coordinate force.
Suggestion for you: Freehand jumping exercises in situ
It is a continuous and repeated practice of jumping upwards in situ without any equipment. For example: Straight-leg jump? Start from squatting and swing your arms to push off the ground to jump up. The fall buffer returns to squatting. Repeat this for 5-10 times in a group, and practice 2-3 times a week. The key points of the abdominal jump are: start from a half-squat, swing your arms, jump up, close your legs and tighten your abdomen. After returning to the lower position, repeat the exercise continuously. 2 times a week, 3 groups each time, 10-20 exercises per group is enough. It is very effective for abdominal weight loss.
During practice, you should choose softer ground, such as sand and grass. After practice, you should relax and massage the calf area to prevent inflammation of the shin membrane and affect your health.
Exercise to lose weight 6: Use charts to witness your progress
Go to the gym every week, and you will sweat a lot every time. But you seem to have never counted how much fat you consume. Because of weight loss, your trainer may have you focus more on quantity and frequency of meals. However, fitness items and frequency are also worthy of attention. Only by recording them from time to time can we be aware of them.
Suggestion for you: Make a fitness record card
This is a fitness record card that belongs only to you. We hope it can witness your progress through the table curve. This allows you to keep an eye on your progress at any time and give yourself more confidence. The table should include: weight, exercise items, exercise time, calories burned, body flexibility, body sensitivity, mental state, etc.
Replace your fitness record card at least four times a year and set new fitness goals.
For example: When you see in the table that you can complete 50 sit-ups in 2 minutes, you can increase the number of sit-ups the next time you make a plan so that you can have more and higher goals.
Exercise to lose weight 7: Hold on for one more minute
When we do yoga training, we are usually required to maintain a certain movement for 2-3 minutes. It may be difficult for you who are just starting to practice. However, as practice time increases, they are no longer difficult, and you may be able to hold them longer or perform more difficult movements.
Suggestion for you: Maintain the yoga tree pose for one more minute
When doing yoga exercises, you must have done the "tree pose" exercise. Generally, it requires the practitioner to maintain this posture for 3 minutes to stretch the muscles of the whole body and extend the body. In fact, you might as well hold it for an extra minute to burn more fat and build endurance.
Exercise to lose weight 8: Reverse movement that cannot be ignored
It is a bit laborious to draw the arms straight back like a wheel, but it is the muscles behind the shoulders that give us the push. . This move is a little more difficult to do than swimming on the front (the front muscles of the shoulders move us forward), but it more accurately engages the back muscles rather than the biceps. In this action, the most beneficial part is the chest. The more you exercise the muscles at the shoulder blades, the more beautiful your chest will be.
Suggestion for you: Backstroke
Only long-term (at least half an hour before your fat will start burning) and regular (three times a week) swimming can see the effect. It's best to do it in cooler water, as too high a water temperature can easily cause cramps and poor breathing. Try to keep the speed as slow as possible, but if it is not very strenuous, you can also do a few sprints (reminder: the effect of swimming can only be felt over long distances). Finally, the further your arms are extended behind your head, the more your muscles will lengthen.
Exercise to lose weight 9: Walking with a pole
Putting on a weight-bearing vest when walking quickly can help you burn 10% more calories. For safety reasons, do not carry more than 20% of your body weight (for example, a woman weighing 60 kg should not carry more than 12 kg). If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although they only weigh 0.5 kilograms, they can help you burn 20-25% more calories without any side effects.
Suggestion for you: Walk with a pole for 30 minutes every day
You can refer to the following data: 30 minutes of brisk walking consumes 210 calories; 30 minutes of wearing a weight-bearing vest can consume The calories are 231 calories; walking with a long pole for 30 minutes can consume 252 calories. Are you still hesitating? Hurry up and hit the road with the pole!
Exercise to lose weight 10: When walking? Feet grip the ground?
Scientific walking exercise can not only keep fit, but also make people toned. . 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". However, in order to achieve the ideal exercise effect, walking skills cannot be ignored.
Suggestions for you: Pay attention to correct and effective postures
Correct posture: the head should be upright, the eyes should be level, and the trunk should be naturally straight (shoulders should be lowered, the chest and waist should be slightly straight, and the abdomen should be slightly straight) Collect), this posture is conducive to the smooth flow of meridians, smooth circulation of qi and blood, and keeps human body activities in a benign state.
Pay attention to the sense of rhythm: when walking, the center of gravity of the body moves forward, the arms and legs are coordinated, the steps are strong and natural, the stride length is moderate, and the feet should land with a sense of rhythm.
Natural breathing: You should try to pay attention to the technique of abdominal breathing, that is, try to use a little force when breathing, be natural when inhaling, and coordinate the breathing rhythm with the walking rhythm.
"Foot gripping": When walking, one foot in contact with the ground should have a "gripping" action (toe adduction), which can promote microcirculation in the feet and legs. Walking speed: This depends on individual circumstances. Studies have found that the effect of disease prevention and fitness is most obvious when walking continuously for more than 30 minutes at a speed of 80-85 meters per minute.