These aerobic exercises have amazing weight loss effects

　　Many obese people refuse the temptation of delicious food and choose to go on a diet in order to lose weight in winter. In fact, this is the wrong approach. We can lose weight through exercise. Choose some aerobic exercise to lose weight exercise . So what are the specific ways to lose weight? Come with me to learn about some sports common sense Bar.

　　Exercise to lose weight is the most effective way to keep fit

　　1. Kiss pillow knee push-up

　　equipment :Pillow

　　target efficacy area : Triceps and pecs

　　A. Control your balance with your hands and knees on the ground, keeping your arms straight. Your body should form a straight line from knees to shoulders. Place the pillow on the ground in front of your head.

　　B. Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. Over time, you should lower yourself slower and slower. Two partial movement slimming exercises.

　　2. Squat against the wall

　　equipment : two pillows

　　target efficacy area : Quadriceps

　　Lean your body against the wall, spread your feet shoulder-width apart, and take a big step away from the wall.

　　Hold a pillow with both hands and place the other pillow on the ground beneath you. Slide your upper body down the wall until your knees are bent at 90 degrees, perpendicular to your ankles.

　　Then support the pillow in your hand behind your shoulders, press your lower back against the wall, and press your heels against the ground. Control for as long as possible. When you feel that your back may not be able to touch the wall, slowly slide your body down the wall and sit on the pillow under you. For greater effectiveness, you can increase the time of control or hold heavy objects in your hands.

　　3. Push the shoulders

　　equipment : Chair, dumbbells (mineral water bottles), pillows

　　target efficacy area : Office lunch break weight loss exercise for shoulders and triceps

　　A. Sit on a chair and put the pillow behind your shoulders. With your lower back close to the chair, your elbows bent, lift the dumbbells to shoulder height, palms facing each other.

　　B. Stretch your arms forward as far as possible, and slowly retract your arms to the original position. You can increase the weight of the dumbbells or extend the time by pushing up to eight reps at a time.

　　4. Slow rowing

　　equipment : Bench or coffee table, pillow

　　target efficacy area : Back

　　A. Place your right knee on the pillow on the bench. Stand with your left leg straight, tilt your buttocks back, place your right hand flat on the bench, hold a dumbbell in your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

　　B. Slowly bend your left arm and lift the dumbbell under your armpit. Slowly lower the dumbbells and do as many reps as possible, then switch sides. Once you can do 8 reps on each side, increase the weight of the dumbbells or extend the time. Calisthenics to restore the perfect body shape.

　　5. Lie on your back, bend your legs and raise your hips

　　equipment :Pillows, cushions

　　target efficacy area :Abdominal muscles

　　A. Lie on your back on the mat, bend your legs, put your feet flat on the ground, straighten your arms by your sides, palms down, and rest your head on the pillow. Keep your lower back close to the ground.

　　B. Bring your knees toward your chest as slowly as possible and lift your buttocks off the ground. Then slowly return to the starting position. Complete as many reps as possible while keeping your back close to the floor.

　　6. Step heel raises

　　equipment : steps, dumbbells

　　target efficacy area : calf

　　A. Stand on the first step with the balls of your feet and your heels hanging outside the steps. Grasp the railing with one hand and a dumbbell with the other. In order to warm up, bump your toes up and down a few times at an even speed. Then lift your body as slowly as possible, placing your entire weight on your toes.

　　B. Lower your heels very slowly until they are below the step. Lift your body again and place your weight on the balls of your feet again and repeat. Use the arch bridge pose to remove body fat.

　　7. Arm curls

　　equipment : Chair, pillow, dumbbells

　　target efficacy area :brachial muscle

　　A. Sit upright on a chair, lean your shoulders slightly forward, and put a pillow behind your shoulders. Hold a dumbbell in each hand, bend your arms, and raise the dumbbell to your shoulders.

　　B. Open your elbows as slowly as possible, lower your arms vertically, and keep your hands and elbows close to your sides. Repeat as many times as possible. Once you can do 8 reps, increase the weight of the dumbbells or extend the time. Exercises to tighten body fat.

　　8. Hold the door and squat

　　equipment : door frame

　　target efficacy area :Gluteal muscle

　　Stand in the doorway with your feet shoulder-width apart. Grasp the handle while facing the edge of the door. Slowly bend your knees to 90 degrees. Hold for as long as possible, then slowly stand up and return to the starting position. Do 8 squats.

　　Introduction to aerobic exercise weight loss ranking list

　　swim

　　Sports advantages

　　Swimming overcomes the resistance of water rather than gravity. Muscles and joints are not easily damaged and can effectively protect knee joints. Exercise in a cold water environment consumes a lot of calories. When combined with diet, it is an exercise with significant weight loss effects.

　　Suitable for people with damaged knee joints, serious overweight, weight loss, and physical enhancement.

　　jogging

　　Sports advantages

　　Improve the quality of sleep. By running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved.； “"Ventilation" effect, during running, the capacity of the lungs increases from 5.8 liters to 6.2 liters on average.

　　At the same time, the amount of oxygen carried in the blood will also be greatly increased.； Protecting the heart, heartbeat, blood pressure and blood vessel wall elasticity will also increase ； To relieve stress, jogging can inhibit the secretion of adrenaline and cortisol, two stress-causing hormones, and release substances that make people relax.

　　Suitable for those who want to lose weight, need to relieve stress, and relieve fatigue healthy , and prevent cardiovascular disease disease ethnic group.

　　bike

　　Sports advantages

　　Prevent brain aging and improve nerve System sensitivity； Improve cardiopulmonary function, exercise lower limb muscle strength and enhance body endurance. Cycling has the same endurance-building effect on your internal organs as swimming and running.

　　Cycling can also help you lose weight. It is a periodic aerobic exercise and consumes more calories. It has good exercise and rehabilitation effects on cervical spondylosis, lumbar disc herniation, etc. Suitable for people with severe overweight, cervical spondylosis and lumbar disc herniation.

　　jump rope

　　Rope skipping is the most practical way to deal with obesity and prevent dyslipidemia and hypertension. It is also a good aerobic metabolic exercise for exercising endurance.

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