Recommend the most effective whole-body exercise to lose weight

　　When summer comes, the fat on various parts of the body is exposed. Many people are anxious to lose weight and get rid of the fat! Today I will share with you some exercises that will help you lose weight quickly. What are you waiting for? Follow the editor and read below!

　　Effective weight loss exercises to slim down the whole body

　　Section 1: Stretching

　　Take a kneeling position. Then place your hands and five fingers on the ground, tilt your hips up, and make your waist S-shaped. Be careful not to bend your neck, raise your head, and look straight ahead. Maintain this position for ten seconds.

　　exercise Part: Helps stretch the lumbar spine, cervical spine and legs.

　　Section 2: Leg raising exercise

　　Stretch your legs forward, support the ground with both hands, and slowly raise your right leg. Make sure to keep your upper body straight and your eyes looking straight ahead. Then, press your right leg down from up to right, and turn the sole of your foot from down to left. The whole process should be slow and hold for more than ten seconds. Then, switch to the left leg. Exercise parts: It has a corrective effect on fat tree trunk legs, carrot legs with bad leg shape, and knees with too much fat.

　　Section 3: Calf raising exercise

　　Stand with your arms hanging naturally, lift your left leg, and keep your thigh parallel to the ground. The whole process should be slow and hold for more than ten seconds. Then, switch to the right leg. Exercise parts: Exercise the lower abdomen and the tummy, and the sculpting effect on the legs is also obvious.

　　Section 4: Buttock Exercise

　　Stand with your arms stretched out in front of you, Eye Look straight up, lift the toes of both feet upward, try to maintain balance, use strength on the waist, tilt the hips up, and keep the waist and hips in an S shape. The whole process should be slow and hold for more than ten seconds. Repeat 5 times.

　　Exercise parts: The sculpting effect on the calves and back buttocks is obvious.

　　Section 5: Abdominal Tightening Exercises

　　Lie flat on the ground, bend your legs, stretch your arms flat, palms down, and lift your upper body as high as possible. The whole process should be slow and hold for more than ten seconds. Repeat 5 times.

　　Exercise parts: eliminate the abdominal lifebuoy and build a strong abdomen

　　Effective weight loss exercise to slim down the whole body

　　Running to lose weight

　　Running to lose weight is the most common aerobic exercise method to lose weight. This weight loss method is very practical and easy to implement. However, running to lose weight still requires mastering a certain amount of time, skills and running methods. The best time is in the morning. While breathing in the fresh air, jogging can refresh your mind, make you feel happy, and help you improve your metabolism right from the morning.

　　Cycling to lose weight

　　Cycling to lose weight is actually a kind of aerobic exercise, so if you want to lose weight through cycling, you must exercise for 40-60 minutes. Less than 40 minutes will not achieve the effect of burning fat, that is, you will not be able to lose weight. But it should not exceed 1 hour, because it will cause harm to the body.

　　Swimming to lose weight

　　Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat conductivity in water is 28 times that of air. The heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. In addition, swimming allows the body to fully exercise. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

　　Squat + single leg knee raise

　　Areas exercised: Buttocks and legs

　　Specific actions: Stand with your legs spread shoulder-width apart, sit your hips back, bend your knees, and do not let your knees go too far beyond your toes. Do a deep squat; stand up, lift your left leg, and open your left knee outward. Then resume squatting, stand up, and lift your right leg. Lift the left and right legs alternately and repeat for 30 seconds.

　　cross squat

　　Exercise areas: Legs and buttocks

　　Specific methods: stand, open the left leg to the left, shoulder width, squat; retract the left leg, open the right leg to the right, do a squat; retract the right leg, step forward with the left leg, do a lunge, bend the left leg at 90°, bend the right knee, but not touching the ground; retract the left leg, take a step back with the right leg, and do the same lunge. Repeat this action for 30 seconds.

　　Plank

　　Exercise area: Abdomen

　　Specific actions: Bend both arms at 90° to support the ground, and the distance between the arms is shoulder-width or slightly wider than shoulder-width; legs are spread shoulder-width apart, and the toes stand on tiptoe; the back is straight and the abdomen is tightened so that the buttocks, waist, and back are flat. Repeat this action for 30 seconds.

　　Multi-directional shoulder raises

　　Areas trained: Shoulders and arms

　　Specific actions: Stand with chest raised and abdomen drawn, legs spread shoulder-width apart, hold two small dumbbells with both hands closed, then open your arms to both sides, so that the body is in a "big" shape, keep both arms horizontal, shoulder height; arms forward, parallel to the ground; raise both arms up, elbows can be slightly bent; return the hands to the forward position, and then slowly open back, stretching the shoulders and arms; finally retract the arms and return to the starting position. Repeat this action for 30 seconds.

　　jumping jacks

　　Exercise parts: whole body parts

　　Specific actions: Stand with your chest raised and your abdomen straightened, your legs together and straight, jump up, open your legs to both sides, the opening should not be too wide, the distance between your feet should be slightly wider than shoulder width; open your legs at the same time, open your arms, and clasp your hands in the direction of the head; jump up, put your legs together, put your hands down, return to a standing posture, and repeat the action for 30 seconds. (Reference website: Weight Loss Network)