Every woman wants to control her weight and want to have a slender figure. Losing weight and shaping are the topics that girls pay attention to all their lives. Exercise to lose weight is the most common way to lose weight. It not only promotes metabolism, but also improves cardiovascular system and pulmonary respiratory function. But why are many people keen to lose weight, even after trying various methods, but still can’t lose weight? There are also ways to exercise to lose weight. How to exercise to lose weight? Different groups of people and different body parts have different ways of exercising to lose weight. The right method can also achieve a good shaping effect. The following methods of exercise to lose weight in different situations will make you lose weight.
Common ways to lose weight with exercise brisk walking
Advantages: consume a lot of fat and tighten muscles.
Weight loss areas: abdomen, legs, buttocks
Exercise time: 3-5 times a week, more than 30 minutes each time.
Practice points: keep the pelvis in a positive position, straighten the back and stretch as much as possible, and take a larger step than usual.
Running
Advantages: Exercise the muscles of the whole body, enhance cardiopulmonary function, and improve immunity.
Weight loss site: whole body
Exercise time: morning is best, 45-60 minutes is the best.
Practice points: keep your body straight, swing your arms back and forth, keep your head and shoulders stable, and keep your steps short.
Hula Hoop
Advantages: It is a systemic continuous exercise, massages the waist and abdomen, and treats constipation.
Weight loss site: abdomen, arms
Exercise time: 4-6 times a week, 2-3 groups each time, 20-30 minutes per group.
Exercise points: The time should not be too long or too short, and refuse to be too heavy.
Swimming
Advantages: high intensity, makes people feel good.
Weight loss areas: arms, legs, pectoralis major, latissimus dorsi
Exercise time: 3 times a week, more than 40 minutes each time.
Practice points: freestyle, breaststroke, butterfly, backstroke, pay attention to safety, and do warm-up exercises.
Yoga
Advantages: Self-cultivation, gentle movements, and calorie consumption.
Weight loss site: whole body
Exercise time: 3-4 times a week, 1-2 hours each time.
Exercise points: standing body forward bend, back wall press leg, side brace leg lift, back leg lift forward bend.
Rope skipping
Advantages: lose weight, make the muscles of the whole body symmetrical and powerful, and exercise the respiratory system.
Weight loss site: whole body
Exercise time: At the beginning, only jump for 1 minute in place; after 3 days, jump for 3 minutes; after 3 months, jump for 10 minutes.
Practice points: Take off with the soles of the front feet, hold the handles at both ends of the rope with both hands, and try to keep the big arms close to the sides of your body.
Aerobics
Advantages: lose weight, build a perfect body, enhance self-confidence, and cultivate temperament.
Weight loss site: whole body
Exercise time: 40-60 minutes each time.
Practice points: adjust knee pads, prepare for activities, and replenish water in time, step by step.
Sit-ups
Advantages: Increase abdominal muscles, relieve spermatorrhea, and improve physiological function.
Weight loss site: abdomen
Exercise time: 3 groups per day, 50-80 in a group.
Practice points: stay at a 45-degree angle for more than 30 seconds, don’t hold your head with your hands.
Stair Climbing
Advantages: Makes the body hot, enhances metabolism, and consumes AT converted from food in the body.
Weight loss parts: thighs, calves, buttocks
Exercise time: about 40 minutes.
Practice points: Take two or three steps up each step, move steadily and powerfully, maintain a balanced breath, and remember to stretch.
Different groups of people exercise to lose weight Men’s exercise to lose weight
Squat, aerobic exercise, Kegel exercise, bicycle, bench press, push-up , volleyball
women’s sports to lose weight
badminton, swimming, water exercise bike, yoga, dancing, running, Pilates
middle-aged and elderly sports to lose weight
jogging, brisk walking, swimming, tai chi Boxing is not suitable for high-intensity and fast exercise
children’s exercise to lose weight
high-leg step, side lunge twist, non-study state to go out to play more
office workers exercise to lose weight
walking, jogging , Aerial bicycle, sit-ups, lying belly press
Housewives
sit-ups, stair climbing, weight loss exercises, yoga, walking
Postpartum exercise to lose weight
Slow walking, brisk walking, weight loss Gymnastics, yoga, breathing exercises, leg lifts
body part exercises to lose weight
thin thigh exercises
leg lifts, double arm side squats, pilates side leg lifts, gliders Side lunges
Skinny calf exercise
Yoga, high leg raises, splits, jogging, weight loss exercises
face lift exercise
cheek exercise, suction tube, head up, chin tightening, oral massage
Slimming Belly Exercises
Planks, Crunches, Belly Dancing, Cycling, Aerobics
Waist Slimming Exercise
Staggered Leg Exercise, Exercise Ball Exercise, Arm Bend Exercise, Abs Plank Exercise
Thin Arm Exercise
Prayer, Circle Drawing, Water Bottle Lifting, Pulling Exercises
Thin Back Exercises
Swing backwards, chest out Shoulder, Waist Twist, Alternate Arm Swing, Paddle, Dumbbell Exercise
Thin Neck
Jaw-neck confrontation, head-turning, pressing down Head and neck, head down, head and neck rotation, neck lift
hip lift
cross-leg hip lift, single-leg squat , vertical dumbbell squats, leg swings, leg rotations
Body shaping exercise method shaping yoga
Improve blood circulation, body balance, flexibility and The combination of strength training and meditation can regulate and nourish the body to beautify the body and anti-aging
Aerobics shaping
can not only improve the poor physical fitness, make women form a beautiful shape, but also can be used in ordinary life. Showing an elegant temperament and self-cultivation
Pula Reshaping
It uses springs, resistance bands, or your own body to reshape muscles. Rich in movements, it can exercise for various parts of the human body and sculpt the perfect body curve
Swimming shaping
Freestyle can make the lines of the arms symmetrical and beautiful; it can help eliminate the fat on the waist and shape the beautiful lines of the waist; the thighs should be Fully expand and contract, which is conducive to the elimination of inner thigh fat
Rope skipping shaping
From the perspective of fat reduction efficiency, skipping rope is the same as running, which can effectively burn body fat, and the way of jumping is different, the muscles trained The parts are also different, helping you create a firm lower body curve that everyone admires
Dancing and shaping
Dancing can definitely be shaped, and Latin dance can exercise the shoulders, arms, waist, abdomen and thighs; jazz is mainly for pulling Stretch and lengthen the body line; if it is the national standard, it will have a better shaping effect on the lower body
Running shaping
Running can not only reduce fat but also shape, but also give you abs and hips to prevent legs from changing Rough, jogging is the right choice
