The best 6 fast weight loss exercise in spring

Spring is the best season for health investment. Regular exercise can enhance the body's immunity and significantly reduce the occurrence of diseases such as the respiratory system in one year. Going out is not only good for the body, but the most important thing is to ease the depression in the winter. Going to the outside world, whether it is outings, mountain climbing, or other outdoor sports activities, will be more rewarding than indoor fitness.

Walk away

In the early days of spring, walking fast is a good choice. For those who lack exercise regularly, practicing exercises at the beginning may not be scientific, and it can easily cause impact on the knee joint. The walk is different. When you stroll around in the fresh air, you breathe fresh air and achieve the effect of sports fat consumption. Experts suggest that the minimum amount of exercise per day for a person should consume 3,000 kcal of calories, which is exactly the same as the amount of calories consumed on a walk of 10,000 steps.

Tip: Prepare cold-proof clothing, comfortable shoes, and do moderate stretching exercises. After 5 minutes of walking, you can speed up the pace. People who walk faster may be about 120-130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours and can be completed in several batches, each of which should take at least 30 minutes each time.

Cycling

Riding on this type of bicycle, which is powered by physical strength, and passes around the beautiful scenery like a picture scroll, the mood can not help but feel like it is not only a fitness exercise, but also a kind of exhilarating pleasure. There are many human acupuncture points in human hands and feet. When you grip the handlebars and forcefully pedal a bicycle, you actually begin to acupressure your body. Cycling not only accelerates blood circulation by leg movements, but also strengthens microvascular tissue.

Tip: free riding method is not limited to time and intensity, mainly to ease the physical and mental fatigue caused by the pressure of life; intensity cycling method can be specified each time, how many kilometers per hour cycling speed, can effectively strengthen the Cardiopulmonary stimulation to exercise a person's cardiovascular system; Intermittent cycling can alternately ride faster and slower, for example, first to slow for 5 minutes, then for 5 minutes, and then repeat several times; aerobic cycling Mainly riding at a moderate speed, it usually takes 45-60 minutes to ride. It is good for weight loss and improving heart and lung function.

Climbing

Mountaineering is an excellent aerobic exercise. The air in the mountains is unusually fresh, which is beneficial for improving lung ventilation, increasing lung capacity, and improving lung function. It also enhances the heart's ability to contract. The bumpy roads in the mountains are beneficial to improve the balance function of the human body and enhance the coordination ability of the limbs. In particular, walking on non-step-by-step sections that are not artificially modified can make the muscle fibers of the human body thicker and more muscular and enhance the flexibility of the limbs. In addition, looking at the top of the mountain, you can relieve eye muscle fatigue and relax your nervous brain.

Tip: The general choice of mountaineering in the early morning, but the intensity should not be too large, with a heart rate maintained at 120-140 times / minute is appropriate. To climb step by step, you must first do some simple warm-up exercises, and then gradually increase the intensity according to a certain respiratory rate. At the end of the exercise, relax and return the blood from the limb to the heart. Exercise should pay attention to add water to reduce fatigue and restore physical strength as soon as possible.

fly a kite

In the spring, you can fly a kite and breathe fresh air, clear your head, and promote your metabolism. When flying a kite, you can move around the joints, you can stretch your muscles and promote blood circulation; metabolism, improve blood circulation, look up when flying a kite, farsighted eyes, can regulate eye muscles and nerves, eliminate eye fatigue.

Tip: When you fly a kite, you should pay attention to the protection of the neck. Don't throw your head and neck back for long periods of time. It is advisable to fly a kite with 2 or 3 people. It is advisable to choose a flat and open space.

play golf

A golf ball needs to use the whole body muscles and joints, especially the waist, shoulders, and arms to complete the exercise, which is conducive to the body's flexibility, and can also correct bad posture. Golf is a good and moderate sport. Playing a 75-minute ball takes about 445 calories, which is equivalent to riding at a speed of 16 kilometers per hour for 65 minutes. Playing golf has a high requirement for human endurance, and it takes an hour or two in the open air to exercise the heart without increasing the burden on the heart.

Tip: Golfing is very easy to hurt. If the swing posture is not correct, for example, improper joint activities, inadequate coordination of movements, improper use of force, etc., can cause tendinitis, muscle strain, ankle sprain, and so on. Before you exercise, you must do 5 minutes of warm-up exercises, especially to fully exercise the waist, shoulders and wrists, ankles and other parts.

Doing Yoga

On a mild afternoon in the sunshine, away from the hustle and bustle of the city, quietly doing a yoga session on the green lawn will give the body a slight sweat. This is a very enjoyable experience. Yoga poses in various postures and massaging the internal organs of the body can not only promote blood circulation, stretch stiff muscles, make joints flexible, but also allow the glands to secrete balance, strengthen nerves, eliminate body tension and fatigue. Yoga's breathing method, through conscious breathing, can eliminate the body's exhaust, virtual fire, eliminate tension and fatigue.

Tip: Yoga breathing is different from normal breathing. It is to inhale the upper abdomen and chest by inhaling, and then through the abdominal muscles to more completely eliminate the air. The purpose of the Yoga Breathing Method is to focus your mind by consciously controlling your breathing.