The accumulation of fat is systemic, and the fat accumulation in a woman's buttocks and lower abdomen is the fastest. The best way to lose fat is through exercise, and aerobic exercise is the most effective way to lose fat.

When the human body performs long-term endurance exercise, the calories provided by sugar in the body cannot keep up with the consumption, and at this time, through the supply of oxygen, the fat in the body is oxidized and decomposed, which can produce energy for the human body. During the entire exercise, the body inhales approximately equal amounts to the oxygen consumed. This kind of low-intensity, rhythmic, long-lasting exercise is aerobic exercise, and it is currently recognized as the most effective way to reduce fat through exercise.

The best exercise method for fat loss is recommended

1. Lift your upper body

Lift a third of the body, then hold for 3 seconds before lowering. 0 reps per group, repeating 0 sets can effectively reduce abdominal fat.

2. Lift your hips

Lie on flat ground with your arms straight at your sides. Lift your hips close to your legs towards the sky and lift them up. Stay your legs in place, don't bend your legs, and lift your hips in a stationary position for better results. Do 3 reps for each set and repeat for 0 sets.

3. Chair posture

Stand with your feet shoulder-width apart and your arms straight forward. Breathe repeatedly and bend your upper body forward to 3 degrees. Stretch your hips back and sit down with your upper body straight as if you were sitting on a chair. Hold the pose for 0 seconds and return to the starting position. Do 0 sets.

4. Sit and lie back

Bend your knees and push on the ground, with your calves pressed against the outside of your thighs. Place your hands on the soles of your feet, slowly bend your upper body and lie back. Stand still for 3 seconds and return to the starting position. Repeated breathing and repeated do 0 sets.

5. Lose weight on the inside of the arm

Spread your arms shoulder-width apart and hold the water bottle above your head. If you push too hard, your shoulders will be sore, so be careful. Bend your arms back and return to the starting position, repeating the movement. 3 reps per set, repeat 0 sets.

6. Lose weight on the outside of the arm

Use a chair or table to sit down with your hands on the edge. Squatting down to the buttocks without touching the ground is the point. Do squats repeatedly in this state. Bend your elbows slightly to squat to stimulate your arms more. Do 3 reps for each set and repeat for 0 sets.

Aerobic exercise considerations

First, it should be noted that aerobic exercises are best done every day, such as walking, running, swimming, cycling, mountaineering, fitness, tai chi and other exercises with a long practice time and a certain intensity. For the frequency of exercise, you can continue to exercise for 45 minutes at a time, or divide it into two or three times a day, 0 minutes each time, and exercise for more than 0 minutes in total, and for people who are losing weight, you can do low-intensity exercise for more than 0 minutes each time.

Second, warm-up exercises before aerobic workouts are indispensable. The warm-up process is preparatory activities, which generally refer to the use of low-intensity aerobic fitness to make your body gradually better, the body temperature slowly rises, the heart rate increases, the breathing speed becomes faster, and the blood circulation is faster, so that oxygen and nutrients will be delivered to the heart and muscles to prepare for your exercise. The warm-up activity should be slightly started to sweat, and the warm-up time is 10~0 minutes. When it's cold, increase the warm-up time.

Third, "cool down" after exercise. Warm up before exercising, and in the same way, to prevent muscle and bone injuries, when you are done with a few minutes of "cooling exercise", do not sit down or lie down immediately. Because during exercise, blood circulation is accelerated, and blood flow also increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in the lower limbs and cause an excess burden on the heart. In severe cases, it can affect the blood supply to the brain, and even dizziness and dizziness may occur. Therefore, there should be 10~0 minutes of relaxation after the exercise goal is achieved, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.

Cardio should be persistent, try various types of exercise, help to develop well, and warm up early and cool down afterwards are indispensable for all exercise, so remember it.