Exercise is one of the best ways to lose weight and get fit. A study in Finland shows that although genetic factors are the main cause of human obesity, but active exercise can effectively control the impact of obesity genes. Obese people to carry out the right amount of exercise exercise, not only can achieve fat loss, so that the purpose of body shape recovery, but also can make all parts of the body to get exercise, strong and healthy. Exercise weight loss is mainly achieved by regulating the nucleus nucleus endocrine function and increasing the consumption of fat and sugar in the body in two ways. Next I will introduce you 4 ways to exercise for weight loss.
Abdominal breathing
Abdominal breathing is an important form of breathing in yoga activities that can help lose belly fat. This is done by letting the nose inhale slowly for 5 seconds, letting the air enter the nose, throat and abdomen, giving the abdomen a full bulge, then the novice can gently press the abdomen with his hands and exhale slowly. This is exactly the opposite of chest breathing. Abdominal breathing can increase the body's oxygen intake in a single breath, helping the body to discharge the body's waste gas, gas, effective activity abdomen, reduce abdominal fat.
Stretching the limbs
Stretching the limbs is good for stretching the muscles and bones and beautifying the body shape. To do this set of movements need to prepare a fitness clothing and a yoga mat.
Step 1: Arms + shoulders. Sit in yoga position on the mat, hands on the shoulders, with the shoulders as the center, lift the elbows forward and backward in the air around the circle, around the top half circle inhale, around the bottom half circle breathing, the circle as far as possible to spare up, do about 10, the opposite direction around the circle.
Step 2:Arms + legs. Kneel on the yoga mat with both knees, the size of the legs into 90 degrees, bend, arms open in front to support the ground, the same width as the shoulders, the left leg bent forward, lower the head to lean on the left knee, then the left leg back slowly straighten, open to the sky to the maximum, hold for about 8 seconds, switch to the other leg.
Step 3: waist and leg extension, side lying with hands on the ground, lift the upper leg, toes straight, put down, do about 20 times to the other side.
Step 4: low back stretch. Sit on the mat, legs together and straight, arms straight ahead, upper body slightly leaning forward, touching the tips of the feet with both hands, while paying attention to contracting the abdomen and looking for the knees with the chin.
Step 5: calf extension. Take a big step forward with your right leg, bend your knee slightly, put your hands on your thighs and press lightly, then switch to the other side.
Slim arms
The movement of slimming arms is very simple, you can easily tighten the arm muscles and remove arm fat without the use of any tools.
The first step: back support hip lift thin arms. Body in a sitting position, knees bent, arms straight behind, fingers forward, rely on the arms as support, slowly lift the hips, repeat 10 times.
Step 2: Stand up straight, fold your thumbs, palms facing each other, hold your arms straight above your head, stretch hard, hold for 10 seconds, keep your hands in a folded position, retract, stretch forward hard, hold for 10 seconds, repeat for 5 times.
Raise your hands and feet
This set of movements can tighten the buttocks, beautify the shape of the buttocks, so that you can easily build a beautiful buttocks.
Step 1: Lie on your back and lift your waist. Lie on your back on the mat with your legs bent and open shoulder-width apart and your hands flat on your sides. Inhale to let the abdomen bulge, and then exhale to lift the waist, so that all the gas is discharged and return to the position, breathe 15 times in a row, keep the action consistent, do not rest in between.
Step 2: Prone foot lift. Arms bent and folded to hold the head, feet straight back, straighten the back of the feet; hip strength, while exhaling once slowly raise one leg to the maximum degree, hold for 1 second, switch to the other leg, alternating left and right to do 15 times in a row. When lifting the leg should contract the abdomen, keep the two hips against the mat.
Step 3: Boat stretch. Lie prone on the mat, hands and feet naturally slightly open, straighten inhale, exhale, hands and feet at the same time slowly lift up, with to not support the ground, it is best to lift the crotch also, hold for 5 seconds, repeat 10 times. This action is not suitable for doing in the state of eating too much or after a meal.
Tips
Exercise is a healthy way to slim down. Women's body shape and stature are closely related to exercise. Through targeted exercise later in life, you can strengthen the innate advantages of the body and make up for the acquired deficiencies of the body.
