Experts share exercise secrets to lose weight and scream

　　1. Split exercise time

　　Divide your usual exercise into two sections. For example, if you used to run 5 kilometers every day, you can split it into 2.5 kilometers in the morning and 2.5 kilometers in the evening. exercise After the time is shortened, you can try to increase the intensity, so that you can increase the calorie consumption in the same distance.

　　2. Walk with weights

　　For safety reasons, do not carry more than 20% of your body weight (for example, a person weighing 60 kg female , the load should not exceed 12 kg). If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although they weigh only 0.5 kilograms, they can help you burn 20% to 25% more calories without any side effects.

　　3. Aerobic exercise with relaxation

　　If you master the rhythm of strength and weakness during half-hour aerobic exercise, you can achieve twice the result with half the effort. That is, adding gentle recovery exercises between high-intensity exercises. It is also half an hour of aerobic exercise. This kind of exercise with a strong and weak rhythm consumes twice as many calories as an exercise with a smooth rhythm.

　　4. Use one leg hard when riding a bicycle

　　When you're working out on a scooter, intermittently pushing one leg harder can increase the intensity of the exercise. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push hard with one leg for 1 minute every 4 minutes, for a total of 30 minutes of exercise. This single-legged pedaling exercise can help you burn 20% more calories.

　　5. Pay attention to posture

　　When exercising on a stepper, elliptical machine or treadmill, letting your arms swing naturally or gently placing your hands on the handles of the equipment can help you burn 10% more calories.

　　6. Ball lifting exercise

　　Lie on your back, holding a tennis ball in your hand, raise your hands toward the ceiling, straighten your legs together, and hook your feet. Tighten your abdominal and buttock muscles and lift your shoulders and head a few centimeters off the floor. Make sure the ball always shoots upward toward the roof, not forward.

　　Your goal is to sweat. The purpose of all aerobic exercise is to make you sweat. If you're not sweating, you're not trying hard enough. When exercising, the more precise your posture is, the faster you will sweat. This might make you as red as tomato , but it’s definitely good for your body, so just try to do it.