Although more and more people are aware of the importance of exercise and fitness, we will find that there are still many people with obese figures who do not exercise enough. An obese body is not suitable for all weight loss methods, so how do you think an apple-shaped body can keep fit? Let’s go to full-body training together and take a look!

1. Pass Endurance exercise for weight loss

(1) Jogging

We can lose weight through jogging. Jogging for more than 20 minutes a day can help us eliminate upper limb obesity. Some people may ask, why don’t we carry out local exercises to eliminate upper limb obesity? In fact, losing weight and building muscle are two completely different things. Losing weight can only be done systemically, while muscle gain can be done locally, so we can only lose weight through systemic exercise.

How should we jog? We need to warm up properly first, and then perform this exercise at a gradual speed. The speed should be slowed down at the beginning, and as the body opens up and the state deepens, slowly increase the speed, but we must take into account the feelings of the body and do not blindly Pursue speed and running length.

(2) Rope skipping

We can lose weight through rope skipping. Doing 3 to 6 groups of rope skipping exercises every day can help us effectively reduce body fat rate. First of all, before jumping rope, we need to be prepared: first, we need to choose a skipping rope that suits us. The rope of the skipping rope should not be too hard or too soft. It must be able to be picked up and the length should be just right to surround ourselves. Most of the body. The second is that we need to warm up properly to get our bodies into a state of exercise.

We need to hold the handle of the rope to stand. The rope needs to be slightly tight and close to our heels, but not too tight. We need to perform long jump exercises, shake our arms while jumping, let the rope pass under our feet, and let the movement of shaking the rope and jumping continue. I recommend doing each set for 1 to 3 minutes.

Second, lose weight through stretching exercises

(1) Cobra pose

We need to lie prone, with our elbows Stay close to the ground, use your upper limbs to exert the main force, and lift your upper body. We need to breathe slowly, maintain it for 15 seconds, and then slowly return to the original position. I recommend doing 3 groups of 15. /p>

(2) Triangle Pose

When we perform Triangle Pose, we need to stand upright, with our arms open and flat on both sides of the body, and our feet also open, slightly wider than shoulder width. We need to use the main force to bend our body forward, let our left hand touch the right foot, and the right hand touch the left foot, but do not bend the arm and keep the body in a relaxed and comfortable state. I recommend doing 3 sets. Perform 10 per group.