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Aerobic exercise is the most scientific to lose weight in 2022

Aerobic exercise is the most scientific to lose weight in 2022, Aerobic exercise is the best way to lose weight. It can directly consume fat, convert fat into energy, and be consumed by body tissues.

What is aerobic exercise? Aerobic metabolism, also called aerobic exercise, refers to the decomposition of sugar, fat, and protein into carbon dioxide and water with the participation of oxygen, and at the same time releases a large amount of energy, for adenosine diphosphate (ADP) to synthesize adenosine triphosphate (ATP) and then from adenosine triphosphate ( ATP) decomposes and releases energy to provide the energy needed for life activities. Since the characteristic of fat metabolism must be aerobic metabolism, aerobic exercise must be done to lose weight.
    The conditions for aerobic exercise:
    (1) There is sufficient oxygen to participate in the exercise.
    (2) Exercise time is 30 minutes to 60 minutes.
    (3) The effective heart rate is less than 150 beats per minute.
    Aerobic exercise has the following effects:
performing an aerobic exercise can improve the function of the cardiovascular system, and promote the function of cardiac output and pulmonary ventilation. Improve the human body’s ability to tolerate lactic acid, improve physical fitness, and improve health.
(1) Aerobic metabolic exercise allows human muscles to obtain ten times higher oxygen than usual, thereby increasing the protein in the blood and supplying sufficient nutrients for the whole body. Increase the number of immune cells in the human body. Promote the metabolism of the human body, so that the carcinogens, harmful substances, and toxins in the human body are eliminated from the body in time, reducing the body's carcinogenic factors and pathogenic factors, and ensuring health.
(2) Aerobic metabolic exercise can significantly improve the functions of the cerebral cortex and the heart and lung system, promote the peripheral nervous system to maintain sufficient vitality, and increase the number of anti-aging substances in the body. Delay the aging and degeneration of the physiological functions of muscles, heart, and other organs, thereby delaying the aging process of body tissues.
(3) Aerobic exercise can improve human endurance and develop the flexibility and strength of the practitioner.
    Since the main purpose of mass aerobics is to lose weight, bodybuilding, fitness, leisure, entertainment, etc. at the same time, it should give people a sense of relaxation and pleasure before and after exercises. This determines that the amount of exercise of mass aerobics is medium and low intensity, which is the most typical aerobic exercise. . When practicing, it can make people get a juice, relieve psychological pressure, maintain a good attitude, and have a good weight loss function.
    Exercises with light equipment should be strengthened appropriately, weight loss will be better, light equipment can achieve the purpose of breaking down fat. The key to weight loss lies in gradual education, perseverance, perseverance, and perseverance in diet control, not rushing for success. Obesity will make you lose your beauty, loss of charm, and can also cause a variety of diseases, so weight loss is necessary. for more articles

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 This weight-loss method is right for you

Research and practice have shown that by doing various weight-loss exercises, you can quickly change your body shape, make the human body more fit and youthful. Here are several ways to lose weight for your reference. Friends who need to lose weight, maybe this is right for you!

1. Abdominal weight loss

exercise 1: Horizontal supine leg raising exercises, put your hands under the head or side of the body, raise the legs as much as possible to reduce the angle of the trunk, take the method of fast rise and slow fall, do 20-40 per group At a frequency of about 30 times per minute, it consumes about 6-7 calories of energy per minute.

Exercise 2: Horizontal sit-up exercises, put your hands under the head, alternate bending and straightening of the legs and the upper body as close as possible to the thighs, each group 20-40 times, the frequency remain the same, the energy consumed is the same as the exercise one.

Exercise 3: Do horizontal sit-ups, tilt your head down by about 17 degrees, do 20-30 reps for each group, with the same frequency, consume about 8-9 calories of energy per minute.

Exercise 4: Take incline exercises, Lean a bench against a wall or other objects, with a slope of about 20 degrees -30 degrees, hold both sides of the bench on your head with both hands, and then do leg-lifting exercises, 15-20 times per group, about 20 times per minute, per minute It consumes about 7-8 calories of energy.

Exercise 5: Lying on your back horizontally, do folding exercises with your hips as the fulcrum, straighten your arms and back, 10-20 times per group, with a frequency of about 30 times per minute, and consume about 10-11 calories of energy per minute.

Exercise 6: Suspend leg lift exercises, raise the legs as high as possible, and adopt the principle of different treatments. If you fail to complete it, you can give help. Do 5-10 times for each group, and consume about 4-5 calories per minute.

2. Waist weight loss

exercise 1: Legs open with the same shoulder width, toes abducted about 45 degrees, arms raised, palms forward while raising the head and chest, upper body left, right, and backbend twice. Practice for one group, do five groups each time, and do it at a certain tempo.

Exercise 2: The preparatory posture is the same as that of Exercise 1. Do body forward bending exercises, one set of five times, four sets, requiring hand corners and the ground.

3. Exercise 1: Grasp a fixed object with your hand, tie a sandbag or other object at the ankle joint (weight is self-determined), and do a backswing exercise with your legs straightened alternately according to a certain rhythm. Do four eight-beat exercises.

Exercise 2: Lie on your side, put your head down, straighten your legs and raise your legs, turn your toes outward and keep your arms still for 1-2 minutes, then turn your body 180 degrees and switch to the other leg to do the same action. Repeat twice for each leg.

Exercise 3: Kneeling position, supporting the ground with both hands, raising your head and chest, alternating legs and swinging to the extreme, doing four or eight beats each time.

Exercise 4: Reclining position, placing both hands on the side of the body, bending the legs and raising the hips, doing hip erection exercises according to a certain rhythm, doing two sets each time, each set of four eight beats.
Exercise 5: Kneeling position, supporting the ground with both hands, bending the legs to the side, alternating the legs, doing four-eight beats each time.

4. Leg weight loss

exercise 1: Lie on your back, raise your legs, hold your hands on your hips, do leg flexion and extension exercises, 15 times per group, 3 groups each time, with a frequency of about 50 times per minute.

Exercise 2: Lying on your back and raising your legs, doing biking mimics, alternately from slow to fast or from fast to slow. Do this for 2-3 minutes for each group, with an average frequency of 50 times per minute, and rest for 1-2 minutes after each group. Do the next set of exercises.

V. Whole-body weight loss

exercise 1: Hold the bar or wall in situ small steps, high leg running exercises, do it for 2-3 minutes each time, the frequency is about 50 times per minute, and about 5-6 calories of energy are consumed per minute.

Exercise 2: Do the front jump and back jump exercises, each set of 20 reps, do two sets of exercises.

Exercise 3: Standing up exercises, the sequence is: standing-squatting-holding hands on the ground-stretching two legs behind one leg to retract the squatting support-standing, do 10-20 times for each group, do two sets of exercises, every frequency About 30 times a minute.

In summary, several methods of weight loss exercises are introduced. The methods are not restricted by venues and equipment. The number and frequency of groups can be designed by themselves, and the frequency can also be adjusted by themselves. Through the above exercises, the shape of the human body can be effectively changed. Consuming excess body fat and making your body more fit is an effective way to implement and promote a nationwide fitness program, and it is also an effective way to promote and adopt a weight-loss exercise.