Doing these exercises in autumn will not help you gain weight

　　Losing weight is a long-term matter. Even in the autumn, you still have to exercise. Today I will introduce you to the autumn weight loss exercise. Let’s get active together with the editor!

　　1. Mountain climbing

　　The effect of mountain climbing on cardiopulmonary function exercise The effect is better. The temperature in late autumn does not feel very cold, but the air temperature decreases as the height of the hillside increases. In addition, the temperature difference between morning and evening is large. Climbing mountains at this time can also put people's body temperature regulation mechanism in a constant state of tension, thereby improving the human body's ability to adapt to environmental changes. In addition, mountain climbing has a better effect on cardiopulmonary function.

　　2. Jogging

　　When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep, long, slow and rhythmic. You can exhale every two steps, inhale every two steps, or exhale every three steps, and inhale every three steps. When jogging, you should take deep breaths from your abdomen, expand your abdomen when you inhale, and contract your abdomen when you exhale. When jogging, the pace should be brisk and the arms swing naturally. It is advisable to run for 20 to 30 minutes every day. Note that you should land with the balls of your feet to give full play to the elasticity of the arches of your feet to facilitate cushioning and reduce the impact when landing. The back kick of the legs should be stretched, and the cushioning force should be used well when the feet land, not too hard. Running in this way makes people feel that their feet are light and flexible, and can also reduce the burden on the feet and avoid injuries.

　　3. Skipping rope

　　The location chosen for rope skipping is very small, with almost no venue restrictions. You can skip rope on the balcony or in the park, enjoying the autumn breeze. However, please note that the time for skipping rope should not be less than half an hour at a time. Rope skipping for more than half an hour can continuously circulate blood throughout the body, produce a good metabolic effect, and also make the muscle lines of the arms and legs more slender and perfect.

　　4. Badminton

　　Friends who like indoor sports can choose this fitness method. Pay attention to avoid sports injuries during exercise. Straightening the waist can keep the muscles on both sides of the spine in a tense state and form a strong protection for the spine, thereby avoiding "flashing" when playing badminton. It is recommended that you consciously lift your toes upward during the warm-up process, or stand upright and jump in place with your forefoot on the ground, or squat down with your forefoot on the ground. These actions can effectively stretch the Achilles tendon and prevent Achilles tendon rupture.

　　5. Swimming

　　The natural water temperature in autumn is mostly between 5 and 20 degrees Celsius. Cold water swimming in autumn is suitable for swimming. nerve The system plays a significant stimulating role.

　　First of all, cold water swimming in autumn can strengthen the excitement function of the nerves, making you refreshed and clear-minded after bathing. Second, cold water swimming can enhance the body’s ability to disease resistance, known as "vascular gymnastics"”； Third, cold water swimming can also help enhance digestive function, which is good for chronic gastritis, gastroptosis, constipate It has a certain auxiliary therapeutic effect on other diseases.

　　However, swimming in autumn is best limited to 45 to 60 minutes and no more than two hours. Before going into the water, you can apply some turpentine or Vaseline to protect your joints. Swim for 3 minutes, rest for 1 minute, then swim for 3 minutes and rest for 1 minute. If you still don't feel tired after doing two sets of these exercises, you can continue swimming for 5 minutes and rest for 2 minutes to maintain a cycle of exercise.

　　6. Cycling

　　Research results in recent years have shown that cycling, like running and swimming, is an endurance exercise that can best improve people's cardiopulmonary function, and it is also a joyful exile for the soul.

　　Note that when riding a bicycle, the upper body is slightly tilted forward, the head is not pushed forward too much, the waist is slightly bent, the shoulders are relaxed, the arms are straight, and the back is not hunched or the waist is slumped. When pedaling, the legs should be straight.

　　Precautions for exercise and weight loss

　　1. Supplement some protein before exercise

　　Protein can instantly increase the body's vitality. If you eat a snack containing high-quality protein 90 minutes before your workout, such as egg , sesame seeds, walnut kernels, etc., then with the same weight lifting exercise, your load capacity will be improved, and your body will naturally burn more calories than usual. However, eating and exercise should not be too close together.

　　2. Sports should be diverse

　　Doing the exact same exercises every time you go to the fitness center, with the same amount of exercise, will burn less fat each time. This is why every time you lose weight, the initial effect is better. If you choose jogging today, you should try aerobics or swimming tomorrow. The most important thing is to change it regularly to give the body different stimulation, and the calories consumed will also rise sharply.

　　3. Maintain training intervals

　　People need to exercise continuously for more than 40 minutes before fat will begin to burn. The best way to lose fat is to exercise for as long as possible. Try interval training, breaking your exercise plan into chunks and resting before exercising. For example: practice on the exercise bike at a speed of 7 km/h for 2 minutes, then practice at a speed of 5 km/h for 2 minutes, then return to 7 km/h, and practice this for 45 minutes.

　　Four, healthy Eat properly

　　Eat more vegetarian food and less meat and starchy foods, but do not go on a diet too much, otherwise it will harm the body. It is recommended to use a combination of cassia seeds, poria, black oolong and other formulas to make Juewu Decoction. Poria can strengthen the spleen and stomach and protect the liver. Regular drinking of Juewu Decoction tea does not affect diet and physical health, and can also help remove fat and detoxify, which can achieve twice the result with half the effort.

　　5. Warm up before exercise

　　The consumption of fat requires a long process. When you feel your whole body getting hot and sweating slightly, your fat has just entered the burning state, and this process takes 15 to 20 minutes, which is the warm-up. To put it simply, you ride a bicycle for 30 minutes, but the first 20 minutes are "waste training". Do some strength training first. Muscles are the body's heaters. You can complete the warm-up in 10 minutes. In this way, when you start riding a bicycle, you will be burning fat throughout the process. (Reference website: 7Li female net)