Which exercises can keep you away from fat

　　Have you ever been laughed at by your colleagues for getting fat again after returning from the Chinese New Year? The New Year is over, winter has passed, and spring has come. Our weight loss plan should also be released! The warm spring is here, and the clothes we wear are getting lighter and thinner. Looking at the beautiful clothes, shouldn’t we be motivated to lose weight? Hurry up and try our weight loss methods now.

　　Aerobic weight loss principles

　　Because fat burning must occur under aerobic conditions, during exercise, if you want to burn fat more efficiently, you must inhale more oxygen. Aerobic exercise is based on this principle. During exercise, people will inhale more oxygen, which will combine with lipids and body fat in the blood to accelerate the burning effect. Because fat burning needs to be carried out 20 minutes after starting exercise, people who do not usually have exercise habits can try to start with 15 minutes and slowly advance to 30 minutes. After 30 minutes, the intensity of exercise should be increased. Only in this way can fat burning be promoted.

　　Aerobic weight loss exercises

　　1. Step forward and back with your feet in a lunge, slightly bend the knees of your back legs, and touch the ground with the balls of your front feet. Keep your upper body straight, hold dumbbells in both hands, and hang down naturally.

　　2. Lower your buttocks and push your legs down slowly. The bent knees should not be ahead of the toes. The thighs and calves should be at 90 degrees. The knees of the back legs should be pushed down as much as possible without touching the ground. Keep the upper body straight.

　　Aerobic weight loss exercises 2

　　1. Stand with your legs shoulder-width apart, your feet facing outwards, your legs straight. Keep your abdomen and chest straight, bend your arms, and hold the long-handled umbrella at shoulder height.

　　2. Maintain the posture of your upper body, begin to bend your knees forward, and sink your upper body until your thighs are parallel to the ground.

　　Outdoor running and aerobic exercise can give the body a lot of benefits exercise , so can running in place help you lose weight? Can this exercise method, which is different from the usual running exercise, have the same weight loss effect as my own?

　　Running in place to lose weight

　　Phase 1: Warm-up phase (5 minutes)

　　Adequate warm-up exercises can prevent muscle strains while running. Let your arms swing naturally on both sides of the body, and then walk slowly on the spot with your feet. Walk in place like this for about 1 minute to let your body move first. After fully warming up for five minutes, we can start preparing for running in place.

　　Then slowly increase the frequency of arm swinging, and at the same time, the frequency of the feet also increases, turning into a kind of brisk walking. At this time, the hands change from swinging on both sides of the ribs to swinging in front of the chest. Do not make fists with your hands, relax them, and then the palms of your hands are downward, and the direction of swing is also downwards perpendicular to the body. The warm-up phase can be completed in about 4 minutes. At this time, the body has basically reached the running state, and you can start running.

　　The second stage: jogging stage (5 minutes)

　　At this time, the movements of the hands can be easily returned to the sides of the body, and then swayed rhythmically. Be sure to relax at this time, and your hands can move comfortably with the frequency of the footwork. Never compete with your body, be in harmony with it. It’s better to turn your excitement to the TV in front of you. Don't think about running all the time. Make running an auxiliary exercise to watch TV. This way you will find yourself less tired. After five minutes of jogging, we can start endurance running at a constant speed.

　　The third stage: endurance running stage at a constant speed (40 minutes)

　　The most important thing is to shift the excitement point in your mind when running. Don't always think about running, but shift the excitement point to the music listening to your ears. Feel the beautiful melody of the music. Then let running become an auxiliary, a mechanical movement that does not pass through the brain. In this way, we will find that running for 40 minutes continuously is not an impossible task.

　　Can you lose weight by running in place? The scientific answer is that you can lose weight. Running in place to lose weight can promote blood circulation throughout the body. Note that breathing is also a very important part of the entire process of running in place to lose weight. Pay attention to breathing through the nose rather than the mouth. This allows the trachea to be protected while allowing the body to fully exercise.