Fitness and weight loss plan

Fitness and weight loss have always been a very healthy way to lose weight. Through exercise, weight losers can not only help enhance the body's resistance but also achieve the effect of slimming and shaping. Of course, if combined with some stretching exercises after fitness and weight loss, it can help adjust the muscle shape very effectively, and women friends don't have to worry about ugly muscles.

Aerobic exercise is a popular method of fitness and weight loss, mainly because aerobic exercise can help the human body consume more fat, and through exercise, the operation of various organ functions in the human body will also be improved, so fitness and weight loss is a very good way to lose weight.

Method one

A: Lie flat, the lower legs are bent, the hands are crossed behind the head, like the preparatory posture of doing sit-ups.

B: Raise the upper body with the navel as the center, at the same time, both feet are also pulled forward, until the elbows touch the feet. (This posture is like curling up, at this time, the mind should focus on the navel)

C: Return to the original posture, repeat the above steps, do thirty.

Don't underestimate this method, you will feel a pain in the lower abdomen when you do not reach ten, and you will sweat when you do thirty.

Method two

A: Lie flat, the lower legs are bent and raised 45 degrees.

B: The lower legs alternate forward and backward, as if riding a bicycle.

C: Press the feet forward, keep the distance from the ground at about 30-60 degrees. Hold for 5 minutes.

This method can exercise the thighs and waist, lower abdomen, that is, these three places can reduce more fat.

Method three

A: Sit straight, the two feet are close together and stretched forward, the hands are crossed behind the head.

B: Lean back, at the same time, the lower legs are close together and straightened up, forming a V-shape.

C: Hold the action for 10 seconds, repeat the above action 10 times.

Method four

A: Lie flat on the ground

B: Gradually lift the lower legs, grab the knee joints with both hands

Method five

A: Breaststroke or freestyle

B: Backstroke or butterfly stroke

Weight loss principle: when swimming in the water, while the two arms are paddling, the two legs are kicking or kicking water, all the muscle groups in the body participate in the exercise, which can make the muscles in the whole body get a good exercise. In addition, when swimming, Because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the thermal conductivity coefficient of water is 26 times that of air, which means that under the same temperature, the human body loses heat in water 20 times faster than in the air, can effectively consume calories), so the energy consumed by the body during water exercise is more than that on land. These energy supplies need to be supplemented by consuming sugar and fat in the body. Regular swimming exercise can gradually reduce excess fat in the body. and will not become fat.

These recommended fitness and weight loss plans are the most effective, not only helping to burn excess fat and calories in the human body, but also helping to shape the body. In addition, it is important to control your diet during the weight loss process. If you are eating wildly while exercising, it will be very difficult to lose weight.