How can I lose weight?

Of course it’s a reasonable diet and moderate exercise. Simple Exercise to Lose Weight Easily Today, when various methods such as drug weight loss, device weight loss, and medical weight loss are popular, people seem to have forgotten the most economical and least side-effect method - exercise. Dr. Lu from the Chinese Weight Loss Association said that exercise is the healthiest way to lose weight, but persistence is more important. Swimming builds a good figure. Among all types of weight loss exercises, swimming is the best exercise program worth recommending to everyone. People who swim regularly have a fit body; for people who can't swim, soaking in the water and having water fights will have some effect on losing weight. The reasons why swimming is good for weight loss are: 1. Swimming consumes a lot of energy. This is because the resistance of water during swimming is much greater than the resistance of air during land exercise. Walking in the water is laborious, and swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times greater than that of air, and the water temperature is generally lower than the air temperature, which is also beneficial to heat dissipation and heat consumption. Therefore, the energy consumed during swimming is much greater than that in land sports such as running, so the weight loss effect is more obvious. 2． Can avoid sports injuries of lower limbs and waist. When performing weight loss exercises on land, obese people have a large weight, which causes the body (especially the lower limbs and waist) to bear a large gravity load, which reduces exercise ability and makes them prone to fatigue, which greatly reduces their interest in weight loss exercises and can cause injuries. Lower limb joints and bones. When swimming is carried out in water, a considerable part of an obese person's weight is borne by the buoyancy of the water, which makes the lower limbs and waist much more relaxed, and the risk of damage to joints and bones is greatly reduced. 3. You can enjoy natural massage services: when swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body, and can also play a beautifying effect on the skin. In view of the above reasons, obese people can indeed use swimming as their main weight loss exercise. But before swimming, you must make preparations and pay attention to safety to prevent accidents. Skipping Rope to Lose Weight Some foreign fitness experts have particularly praised rope skipping in recent years. Because it has many advantages: 1. Simple and easy. There are many kinds of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once you learn it. It is especially suitable as a fitness exercise in seasons with lower temperatures, and it is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be an aerobic exercise that consumes less time and consumes more energy. 2． Exercises various organs. Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. Studies have proven that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect of relaxing emotions, which is also beneficial to women's mental health. In view of the unique health-care effect of skipping on women, French fitness expert Mock designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day. If you jump for 3 minutes each time, *** 5 times, until one jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise. Although skipping rope is a good fitness method, it is easy to get injured if you are not careful, so please pay attention to the following things: 1. Rope jumpers should wear soft, lightweight high-top shoes to avoid ankle injuries. 2． The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient. 3. It is better to choose a venue with moderately soft and hard lawns, wooden floors and dirt floors. Do not jump rope on hard cement floors to avoid damaging joints and easily causing dizziness. 4. When skipping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains. 5． Fat people and middle-aged women should use both feet to rise and fall at the same time. At the same time, don't jump too high to avoid injury to your joints due to excessive weight bearing. 6. Before jumping rope, do some preparation activities for your feet, legs, wrists, and ankles. After jumping rope, you can do some relaxation activities. "Strange walking" fitness Among walking sports, jogging and walking are the most common forms of exercise. In fact, multi-posture walking exercises are very helpful in curing diseases, prolonging life, and maintaining health. Here are a few examples: Toe walking: Lifting the heels and walking on the toes can tighten the flexor muscles of the soles of the feet and the back of the calf. The enhanced strength is beneficial to the dredging of the three yin meridians. Heel walking: Lift your toes and walk on your heels, swinging your arms back and forth rhythmically to adjust your balance. This can strengthen the extensor muscles on the front of the calf to help clear the three yang meridians. Walking with an internal splay: Most people walk with an external splay or in a straight line. If you change to walking with an internal splay, fatigue can be eliminated. Walking backwards: When walking backwards, the whole body is relaxed, the knee joints are not bent, and the arms swing freely back and forth, which can stimulate the muscles that are not commonly active and promote blood circulation. In addition, retrograde can also prevent and treat brain atrophy, and has a significant effect on waist and leg pain. Walking on both sides: Squat slowly, put your hands on the ground, your back is slightly parallel to the ground, climb on your hands and kick on your feet, and move forward slowly. It can increase the blood supply to the head, reduce the burden on the heart, and is effective in treating cervical spondylosis, low back and leg pain, varicose veins of the lower limbs and other diseases. Quick exercise for weight loss: A 10-minute quick full-body exercise. Although it will not make you lose weight immediately, it will make you feel tight. The rapid flow of peptides in the body caused by exercise will make you feel good about yourself.

This set of exercises consists of 5 movements, which are repeated in cycles to make your whole body move and feel happy. Do the entire set of movements 4 times in a row. 1. Stretch: Stand with your feet evenly spaced, stretch your hands upward, and then slowly bend down until your palms are flat on the ground. 2． In a lunge position, keep your hands on the ground and extend one leg back to form a lunge; then hold your hips with your hands, straighten your torso, and perform 5 press-down and rise-up lunge movements (don't change legs - do it again with the other leg) 5 times of the same action). 3. Push-ups: After lunging, extend your front legs back, change to push-up position, and do 5 push-ups. 4. Hip and shoulder posture: After doing push-ups, relax your hips until your abdomen almost touches the ground, push your chest forward, place your hands on the ground, and straighten your arms for one minute. 5． Leg Lifting and Lowering Now push your butt towards the ceiling, keep your arms straight, lift your heels from the ground, and then lower them again. (You will feel your calf muscles vibrating.) Do this lifting and lowering movement 20 times in a row. Finally, the hands and feet move together.

Gently lift into a standing position, and immediately return to the initial position of the first section, and begin to redo this set of movements