The most simple and effective aerobic exercise to lose weight

Skipping: low-temperature season, the best campaign. Uninterrupted 10-minute rope skipping, and jogging about 30 minutes, the heat consumption is a low consumption of high energy consumption during aerobic exercise. Long-term adherence can make legs to become compact.

In recent years, fitness experts, some foreign special praise for skipping exercise. Because it has many advantages:

1. Easy. Skipping many tricks can be simple to complex, at any time to do, a study would be especially suitable for the season in the lower temperature as the fitness movement, and is particularly suitable for women. From the exercise, the continuous 10-minute rope skipping, and jogging for 30 minutes or hop fitness dance for 20 minutes or less the same, can be described as time-consuming and less energy-intensive large aerobic exercise.

2. Exercise a variety of organs. Rope skipping can enhance the human cardiovascular, respiratory and nervous system functions. Study confirmed that skipping can be prevented such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, high blood lipids, insomnia, depression, menopausal syndrome, etc. Disease. Of breast-feeding and menopause women, rope skipping is also the active role of both relaxed mood, which is also conducive to women's mental health.

In view of skipping the role of women's unique health care, French health experts, Merck dedicated to women's fitness to design a kind of "rope skipping progressive program." Beginner, only 1 minute jump in place, three days later you can jump straight 3 minutes, 3 months consecutive jump after 10 minutes, six months after the implementation of a day "series jump"  not even jump like every 3 minutes, A total of five times, until a straight jump and a half hours. A jump and a half hours, the equivalent of jogging 90 minutes of physical activity, has been the standard of aerobic fitness.

Although the fitness rope skipping is a good approach, but does not care is easy to hurt, so pay attention to the following matters:

1. Skipping should wear soft texture, light weight, high shoes to help prevent ankle injuries.

2. Rope hard and soft, medium thickness. Beginners are usually hard rope suitably skilled soft rope can be changed later.

3. Choose moderate hardness of the lawn, wood floors and good soil to the site and not to play in the hard concrete floor, jumping rope, so as not to damage joints, and easily cause dizziness.

4. When skipping the need to relax the muscles and joints, toe and heel need to force co-ordination to prevent sprains.

5. Fat and middle-aged women should adopt the feet at the same time the ups and downs. At the same time, the jump should not be too high to avoid too much weight-bearing joints due to injury.

Squat: can significantly improve the pear-shaped body, MM can exercise while watching TV. Stovepipe can be taken to different parts of the basic standing, toes slightly inward standing out standing position, right lateral tightening leg muscles, the medial muscles a significant effect!

Waist Movement: want to become "small waist spirit" of the MM can be bedtime sit, legs bent arms placed at the side of the body, head and upper body slowly lifted up, stay for about 1 minute header and then drop, and repeated until the muscle was Acid-date. Perseverance will make the waist and neck line to become beautiful.