24/06/2024
5 effective ways to exercise and lose weight at home
Exercise is always an effective way to promote weight loss. When you exercise, a lot of calories will be burned and your body will lose weight and will be slim and toned to avoid sagging. If you don't have too much time to practice, please refer to effective weight loss methods that can be done right at home to practice.
1 Practicing yoga at home helps lose weight effectively
Although yoga does not help you burn as many calories as other strength and muscle burning exercises, in addition to weight loss, yoga also brings many benefits to your health. Yoga movements are mainly stretching movements to help your muscles develop more. From there, excess energy will be burned effectively.
In addition to losing weight, yoga also gives you a good mind and a stable spirit, especially effectively dispelling stress, and heart disease can also be easily pushed away.
Yoga has many levels and exercises. You can refer to the detailed instructions to practice, especially remember to be patient.
Many studies show that for every 1 hour of yoga you will effectively burn 240 calories. If you exercise vigorously, you will lose 400 calories.
2 Weight training at home helps lose weight the fastest
Weight training burns a lot of calories, helps strengthen muscles by boosting the body's metabolism. In addition, if you have a correct posture, you can protect your joints well, feel comfortable and have better sleep.
How to do weight training to lose weight:
Warm up before exercising: You need to warm up thoroughly before exercising, especially your hand joints. Warming up will help you limit injuries and burn more calories.
Before you practice, you should choose a weight that is comfortable for you and gradually increase the weight as you get used to it. You should increase the weight of the dumbbells to try to push more, not keep the same weight forever.
With any exercise you need to be persistent, and the same goes for weight training.
Lift weights properly: Do each side 10 times and gradually increase the speed of lifting weights. You can balance your body and then contract your abdomen for 3 seconds, lift the weight for 1 second.
Proper rest: When exercising, you must have time to rest to recover. If you exercise too hard, you can become exhausted, and if you rest too much, your muscles will cool down, reducing the effectiveness of exercise.
3 Cycling at home helps lose weight quickly
Cycling is also an exercise that helps lose weight, both simple and chosen by many people. Quickly buy yourself a cycling machine at home so you can practice and limit dust from outside.
Cycling exercises help your body become stronger, your muscles are firmer and more flexible, dispelling the fatigue of work and study. Cycling has a great impact on fat in the buttocks and thighs. Not only that, it is also good for the heart and prevents the risk of cancer.
How to ride a bike to lose weight
Adjust your height and arm length to suit you before starting the exercise.
When starting, you just need to follow the rhythm slowly, breathing evenly. Once you get used to it, you should increase your pedaling speed to consume energy and burn off excess fat. From time to time, you should alternate time with slow cycling because slow cycling will help build endurance effectively.
The pedaling process consists of the first 10 minutes of gentle cycling, 1/3 of the speeding process, then the last 5-10 minutes of light pedaling and relaxation.
Cycling position: Comfortable, straight back without leaning.
Cycling time: About 30-45 minutes per day.
4 Walking at home helps lose weight simply and effectively
Walking is an easy but effective exercise and does not require much support equipment. This is a support exercise that helps you increase your endurance and lose weight effectively. Besides, walking also helps the body metabolize and circulate blood more easily.
How to walk to lose weight
When you start walking, you must walk slowly and gently, then gradually increase your speed and take longer steps.
The correct posture when walking is to have your shoulders and chest straight, not leaning or leaning back.
You should walk in the early morning or afternoon between 3-7 p.m. to help your muscles develop, your bones become supple, and to help your digestive system work better.
5 Jogging at home helps lose weight extremely effectively
Just like walking, but running requires you to do it faster and more intensely. Jogging helps consume calories, burn energy and release fat.
Jogging is very good for health. You can burn visceral fat like belly fat, reducing the risk of heart disease and diabetes.
