How to exercise to lose weight? Exercise to lose weight in different situations. Stick to it and you will lose weight.

Every woman wants to control her weight and have a slim figure. Losing weight and shaping are the topics that girls pay attention to all their lives. Exercise is the most common way to lose weight, which can not only promote metabolism, but also improve cardiovascular system and lung respiratory function. But why are many people keen on losing weight, and even tried all kinds of ways, but they can't always lose weight? There are ways to lose weight through exercise. How to exercise to lose weight? Different groups of people and different body parts exercise to lose weight in different ways, and the right method can also achieve good shaping effect. The following exercise weight loss methods in different situations will make you thin.

Common ways of losing weight by exercise

cut it
Advantages: consume a lot of fat and tighten muscles.

Weight loss parts: abdomen, legs and buttocks.

Exercise time: 3-5 times a week, each time for more than 30 minutes.

Key points of practice: keep the pelvis in a positive position, straighten your back and stretch as far as possible, taking bigger steps than usual.

run
Advantages: exercise the muscles of the whole body, enhance cardiopulmonary function and improve immunity.

Weight loss parts: the whole body

Exercise time: morning is the best, and 45-60 minutes is the best.

Key points of practice: keep your body straight, swing your arms back and forth, keep your head and shoulders stable, and walk short.

hula hoop
Advantages: a systemic continuous exercise, massage the waist and abdomen, and treat constipation.

Weight loss parts: abdomen, arms

Exercise time: 4-6 times a week, 2-3 groups each time, 20-30 minutes in each group.

Key points of practice: the time cannot be long or short, and the refusal is too heavy.

swim
Advantages: high STRENGTH and pleasant mood.

Weight loss parts: arms, legs, pectoralis major and latissimus dorsi.

Exercise time: 3 times a week, each time for more than 40 minutes.

Practice points: freestyle, breaststroke, butterfly and backstroke, pay attention to safety and do warm-up exercises.

yoga
Advantages: self-cultivation, gentle movements and calorie consumption.

Weight loss parts: the whole body

Exercise time: 3-4 times a week, 1-2 hours each time.

Key points of exercise: Forward flexion of the standing position, leg press of the back wall, leg lifting with side support, and forward flexion of the back leg lifting.

rope skipping
Advantages: lose weight, make the whole body muscles symmetrical and powerful, and exercise the respiratory system.

Weight loss parts: the whole body

Exercise time: for beginners, only jump in place for 1 minute; After 3 days, jump continuously for 3 minutes; After 3 months, jump for 10 minutes.

Key points of practice: take off with the forefoot, hold the handles at both ends of the rope with both hands, and try to keep the big arm close to the sides of your body.

body building exercise
Advantages: lose weight, shape perfect body, enhance self-confidence and cultivate temperament.

Weight loss parts: the whole body

Exercise time: 40-60 minutes each time.

Key points of exercise: adjust kneepads, prepare well, replenish water in time, step by step.

sit-up
Advantages: increase abdominal muscles, relieve nocturnal emission and improve physiological function.

Weight loss site: abdomen

Exercise time: 3 groups a day, 50-80 in each group.

Practice points: stay at the 45-degree angle for more than 30 seconds, and don't hold your head with your hands.

climb the stairs
Advantages: make the body warm, enhance metabolism, and consume AT converted by food in the body.

Weight loss parts: thighs, calves and buttocks.

Exercise time: about 40 minutes.

Key points of practice: Take two or three steps upward in each step, move steadily and forcefully, keep a balanced breath, and remember to stretch.

Body parts exercise to lose weight

Thinning exercise

Leg lift, double-arm side lift squat, Pilates side lift, glider side lunge.

Skinny leg exercise

Yoga, leg lifts, splits, jogging, weight-loss exercises.

Face-lifting movement

Cheek movement, suction tube, head raising, chin tightening, oral massage

Thin belly movement

Flat support, belly rolling, belly dancing, pedaling on a bicycle, aerobic exercise.

Thin waist exercise

Cross-legged exercise, fitness ball exercise, arm flexion exercise, supine board exercise

Thin arm exercise

Pray, draw circles, lift water bottles, and pull sports.

Thin back exercise

Swing diagonally backward, hold your chest out, stretch your shoulders, twist your waist and swing your arms alternately, paddle and do dumb bell exercises.

Thin neck

Jaw-neck confrontation, turning head and neck flat, pressing head and neck down, lowering head and raising head, rotating head and neck forward and backward, and lifting neck.

lift the hips

Cross-legged hip lift, one-legged squat, vertical dumbbell squat, leg swing, and leg turn.