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利于减肥的锻炼(英文)


Spring is coming,

Spring is coming, this is the best season of good health investment , regular physical activity can enhance immunity, while those who want to lose weight mm is also very suitable for the season Oh! Here's to let you know next spring, the most appropriate exercise to lose weight what are ?

1: brisk walking ( for the crowd: long-term sedentary white-collar workers )

For the larger body weight , regular exercise is not white-collar workers , not suitable for start running , brisk walking can begin. This section to avoid knee injury. Brisk walking in the countryside can choose to have fresh air , have a good mood, they can absorb excess heat.

Tips: ready to cold clothing , comfortable shoes, do a do moderate flexion exercise, walk 5 minutes , you can speed up the . People who walk faster , can do about 120-130 steps per minute or so. The amount of ten thousand steps a day 1.5 hours , you can split completed , each at least 30 minutes of brisk walking .

2: cycling ( for the crowd: thick thighs and buttocks are more fat people)

Who are not satisfied on the lower body to lose weight cycling can try modeling . Choose a long distance suburbs , 10 kilometers away to good effect . Can ride fast ride slow phase alternating method, choose from the line slope , lower extremity fat consumption for the best .

Tips: aerobic cycling method is mainly to medium-speed ride , generally ride 45-60 minutes, to lose weight and improve heart and lung functions are good.

3: climbing ( for the crowd: the larger the pressure difference between heart and lung function of people )

Certainly not a beautiful mountain spring thing ! Mountaineering telescope and ease eye fatigue , flowers relieve tension. Mountaineering improve heart and lung function, help to improve the body's balance, enhance coordination of limbs , especially after walking in the absence of human modification of the non- stage section of the human body muscle thickening , muscular , increase body flexibility.

Tips: Hiking the general choice in the morning , but the strength should not be too large to maintain the heart rate 120-140 beats / minute is appropriate. Climbing should be gradual and do some simple warm-up exercises , and according to certain respiratory rate , and gradually increase the intensity. The end of the exercise , to relax the blood from the body back to the heart . Add water to the attention of sports , so as to reduce fatigue and restore energy.

4: Kite Flying ( for the crowd: the Office of the cervical spine is not family )

Kite-flying outing in the spring , you can breathe fresh air, clear mind , promote metabolism. Flying a kite , you can active joints can stretch their wings , and promote blood circulation ; head view when flying kites , Jimu farsightedness, can adjust the eye muscles and nerves, eliminate eye fatigue.

Tips: when flying a kite to protect the neck, head and neck not long back, but should be thrown back and head- turn to peace as the Lord. Best kite-flying with a 2 to 3 people , choose the flat, open the venue is appropriate.

5: doing yoga ( for the crowd: work pressure joint pain people)

Weekend , the sun warm afternoon , away from the hustle and bustle of the city, in quiet and green lawn and do another yoga , to let the body sweat slightly out of some thin , is a kind of a very pleasant experience. A variety of yoga asana postures , massage the internal organs of the body , not only can promote blood circulation and stretch stiff muscles, the joints flexible , but also to balance the glandular secretion , strengthen the nerves, eliminate body tension and fatigue. Yoga breathing, through conscious breathing, you can rid the body of the exhaust, the virtual fire, the elimination of tension and fatigue.

Tips: Unlike normal breathing, yoga breathing , inhale through the expansion of the upper abdomen and chest , and then through the abdominal muscles more thoroughly to exclude air. The purpose of yoga is breathing through the conscious control of breathing to focus ideas.


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