Exercise can help the body consume excess heat and accumulated fat within, but if ladies detest overly complicated slimming exercises and weight loss sports, the few exercises introduced below can help you burn excess fat!
Skipping rope: Skipping continuously for 10 minutes consumes almost the same amount of calories as jogging slowly for 30 minutes. It is a low-time-consuming, high-energy-consuming aerobic exercise. Long-term persistence can make your legs firmer.
Squatting: This can significantly improve pear-shaped bodies. Ladies can do this while watching TV. Different positions can be adopted for different parts of leg thinning - basic standing, standing with toes slightly inward, or outward standing. These have significant effects on tightening outer and inner leg muscles!
Waist exercise: Ladies who want to become "small waist beauties" can lie on their backs before sleeping, bend both legs, and place both arms at the sides of the body. Slowly lift your head and upper body up, stay for about one minute, then let your head fall down again. Repeat until the muscles feel heavy and sore. Persistence will make your waist and neck lines more beautiful.
Gentle exercise is a low-intensity, low-energy-consumption exercise pattern, also known as "moderate exercise". Moderate means weekly sports that consume 2000 kcal of heat, equivalent to playing ping-pong for 2~3 hours.
Gentle exercise improves human functions comprehensively through a certain amount of full-body exercise, thereby enhancing physical fitness. The characteristics of aerobic exercise are: the energy required for exercise is mainly provided by oxidizing substances such as fat in the body; about two-thirds of the muscle groups participate in the exercise; the exercise intensity is between low and medium, lasting from 15~40 minutes or longer.
During aerobic exercise, the oxygen intake of the human body is eight times that of a quiet state. Long-term adherence to aerobic exercise can increase the number of hemoglobin in the body, enhance physical resistance; improve the efficiency of cerebral cortex work and cardio-pulmonary function, increase fat consumption, prevent arteriosclerosis, reduce the incidence of cardiovascular and cerebrovascular diseases.
Aerobic exercise comes in many forms, such as fast walking for weight loss, jogging for weight loss, doing aerobic exercise, swimming for weight loss, riding bicycles, and practicing Tai Chi. Exercise three times a week, each time for about half an hour or longer. The intensity should vary according to individual conditions: For people aged 20~30, heart rate during exercise should be maintained around 140 beats per minute, for those aged 40~50, heart rate during exercise should be maintained between 120~135 beats per minute, and for people over 60, maintaining a heart rate of 100~120 beats per minute during exercise is sufficient.
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