The most scientific and effective way to reduce excess fat in the body is to decrease food intake, limit dietary structure, increase physical exercise and physical activity. Below are a few simple and practical weight loss exercise methods:
1. Forward lunge: 4 times each side, 2 sets.
2. Ankle rotation: 12 times each side.
3. Arm circles: Stand with legs apart, raise both arms, do 4 forward circles and 4 backward circles, repeat twice.
4. Torso twist: 4 times each side, 2 sets.
5. Forward bend: 8 times.
6. Torso circle: Rotate around the waist, one circle each side, repeat twice.
7. Leg kick: 10 times front and back, 2 sets.
8. Neck exercise: Stand with legs apart, head bends forward, backward, returns to position, turns left, turns right, rotates clockwise, rotates counterclockwise, repeat cycle 4 times.
9. Side lunge: 4 times each side, 2 sets.
10. Squat and rise: 12-20 times.
11. Chest expansion: Stand with legs apart, arms bent in front of chest then extend back, do 4 times.
12. Sit-ups: 8-15 times, 3 sets.
13. Push-ups: 8-12 times, 2 sets.
14. Relaxation activity for 3 minutes.
Each exercise session should last between 40-60 minutes.
These weight loss exercises must be done consistently to achieve results; doing them intermittently will not result in weight loss. At the same time, weight loss should be based on your own physical condition, determining the appropriate exercise intensity. A slight sense of fatigue at the start is normal. Additionally, you should also appropriately control your diet to obtain better results. As long as you have perseverance, persist without giving up, and pay attention to scientific methods during the weight loss process, you will definitely be able to reduce fat and achieve a fit and beautiful figure. People who have a tendency to gain weight, should start exercising now, don't wait until it's too late.