5 small actions in 10 minutes a day to help you lose weight quickly
Introduction: OL MM people sit in the office every day. After a long time, they want to stand up and exercise, but it doesn't look very good in the office. Now Xiaobian recommends 5 small exercises that you do while sitting, so that you will not affect other colleagues. At the same time, they also effectively lose weight. Everyone, follow suit!
Goal 1:10 minutes of continuous rope skipping
Effectiveness:
Ten minutes of continuous skipping rope can consume more than 100 calories and also exercise leg and arm muscles. In addition, skipping rope can also make our movements more agile and all parts of the body more coordinated. This requires practice 3 times a week.
Plan:
Week 1: Don't jump rope at the beginning of each exercise. Jump with your legs in place for 1 to 2 minutes, then make a rope with your hands and jump with your legs for 1 minute. After resting for 1 minute, pick up the rope and jump for 2 minutes. Don't be too fast, just keep jumping 80 times per minute.
Weeks 2 - 4: Jump continuously for 1 minute at a speed of 80 jumps per minute, interspersed with 5 - 10 seconds of fast jump practice. After resting for 10 to 20 seconds, repeat this once. Complete 12 sets of exercises at a time.
Weeks 5 - 8: Continuously jump rope for 3 - 5 minutes, striving to persist for an extra 30 - 60 seconds each time until you can jump for 10 minutes. Speed can be appropriately controlled according to your own situation.
Goal 2: Run 5 kilometers
Effectiveness:
Running 5 kilometers consumes 350 calories, and can also effectively practice leg muscles and enhance cardiopulmonary function.
Plan:
No matter what your physique is, after a period of exercise, you will have no problem running 5 kilometers. This also requires practice 3 times a week.
Week 1: Walk for 5 minutes and jog for 2 minutes each time.
Week 2: Walk for 3 to 4 minutes and jog for 4 minutes each time.
Week 3: Walk for 1 minute and run for 5 minutes each time.
Week 4: Run 2 to 3 kilometers each time.
Week 5: Run 3 to 4 kilometers each time.
Week 6: Run 5 kilometers each time.
Goal 3: Climb 200 steps continuously
Effectiveness:
45 minutes of exercise burn 300 calories and give you firm hips and thighs.
Plan:
1. Continuous climbing steps requires the practitioner to have strong endurance and strength, so other strength and aerobic exercises need to be combined at the beginning of the exercise. At the beginning, practice 2-3 times a week, and strive to climb 20 more steps each time until you can climb 200 steps in a row.
2. If you use equipment to practice, you can raise or lower the height of the equipment in the middle of the exercise.
Goal 4: Complete 10 push-ups
Effectiveness:
It can effectively exercise the upper body and abdominal muscles.
Plan:
1. When you first start doing push-ups, if your arms and shoulders are not strong enough, you can place your hands on 2 to 3 steps to practice. Exercise once every two days, 5 to 10 each time.
2. When you can easily complete 5 push-ups with your hands on the steps, you can practice with your hands on the ground with your knees and calves on the ground. Complete 5 to 10 every other day.
3. When this also becomes easy, support your body with your toes and hands, while tightening your lower abdomen to align your entire body in a straight line, completing the standard push-up exercise. Practice once every other day, striving to complete one more at a time until you can complete 10 push-ups in a row.
Goal 5: Run fast
Effectiveness:
A 1-minute fast running exercise that suddenly accelerates during running can burn 30% more calories.
Plan:
Week 1: Walk or jog 3 times, not too fast.
Week 2: Run at 6 to 7 kilometers per hour for 1 minute, then increase the speed to 9 kilometers per hour for 30 seconds. Practice 3 times a week.
Week 3: Repeat the content of week 1.
Week 4: First jog for 1 minute, then run fast for 1 minute at 9 kilometers per hour, practicing 3 times a week. (Internship Editor: Yan Yugeng)