The slimming effects of swimming, cycling, and targeted muscle training
Body shaping and slimming
MEITI SHOUSHEN
5. Swimming
Swimming is the most suitable full-body exercise for weight loss. When swimming, you need to use your arms and legs, and the resistance in the water is great, so swimming consumes a lot of energy.
The buoyancy in water makes obese people less affected by their weight, reducing the burden on their lower limbs compared to exercising on land.
Water has a thermal conductivity 25 times higher than air. The amount of heat consumed in 4 minutes of staying in 12°C water is equivalent to the amount consumed in 1 hour in air at the same temperature, which is particularly effective for eliminating fat.
When the body moves in water, the friction of the water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic.
Ideally, 30 to 45 minutes a day.
Special attention should be paid to safety measures when swimming. Swim in groups or with companions, and never go alone to prevent drowning and other accidents.
Before entering the water, rinse or wipe your body for 3 to 5 minutes to allow your body to gradually adapt to the water temperature before entering the water, in order to prevent catching a cold.
When swimming, you should act within your limits and never swim in rapids or whirlpools.
After swimming, dry yourself with a towel and put on clothes to avoid sun exposure.
6. Riding a bicycle
When cycling on the road, pay special attention to the following: wear reflective markings, signal when turning, obey traffic rules, and do not ride against the flow of traffic.
If you are cycling through mountainous terrain, be sure to bring a map and a compass.
Relax your upper body while cycling to conserve energy and avoid shoulder and neck pain.
It's not enough to just focus on how far you've traveled by bicycle; you need to work hard to overcome the resistance you encounter while riding to maintain good posture.
Therefore, you need to make your legs feel tired and your breathing quicken to achieve your goal.
Each bike ride should last at least 30 minutes, but no more than 60 minutes.
7. Triceps exercises
Bend your knees at an appropriate angle, face away from the chair, put your hands behind you, narrower than shoulder-width apart, hold onto the edge of the chair, squat down until your elbows are at a 90° angle, and then slowly lift your body up.
If the posture is correct, you will feel a stretching force in your shoulders when you squat.
Beginners should do 2-3 sets of 12-20 repetitions each; intermediate users should straighten their legs and cross them at the ankles, doing 2-3 sets of 15-20 repetitions each; experienced users should have a partner lift their legs parallel to the ground, then do 2-3 sets of 20-30 repetitions each.
8. Towel wringing exercise
Stand with your feet shoulder-width apart. Have your partner hold the ends of the towel while you hold the middle. Keep your elbows close to your sides and slowly raise the towel to your chest while your partner pulls it down (to increase resistance).
Keep your back straight, elbows fixed, and head raised at a 45° angle.
Exercise volume: Beginners should do 2-3 sets of 12-20 repetitions each; intermediate level users should do 2-3 sets of 15-25 repetitions each; and proficient users should do 2-3 sets of 20-30 repetitions each.
9. Leg raises
Lie on your back on the mat with your legs raised and your knees bent at an appropriate angle.
Place your hands behind your head, lift your knees to your chest, and then slowly lower them.
When you lift your hips off the ground, be sure to contract your abdominal muscles.
Beginners should do 2-3 sets of 30-50 repetitions each; intermediate level users should do 2-3 sets of 50-70 repetitions each; and proficient users should do 2-3 sets of 70-100 repetitions each.
10. Shoulder exercises
Stand with your feet shoulder-width apart and raise your arms to a 90° angle.
Slowly raise your arms to shoulder level, and your partner presses your elbows down to increase resistance (don't use too much force), gradually increasing the intensity.
Exercise volume: Beginners should do 2-3 sets of 12-20 repetitions each; intermediate level users should do 2-3 sets of 15-25 repetitions each; and proficient users should do 2-3 sets of 20-30 repetitions each.
11. Push-ups
Kneel on the ground with your hands and knees on the ground.
Keep your hands shoulder-width apart, lift your head, slowly lower your chest to the ground, and then lift it up.
Remember to keep your chest up and your stomach in.
Beginners should do 2-3 sets of 12-15 repetitions each; intermediate level users should do 2-3 sets of 15-25 repetitions each; and proficient users should do 2-3 sets of 22-23 repetitions each.
12. Sit-ups
Sit-ups are an important part of physical training. Some people mistakenly believe that they help reduce abdominal fat, but the main function of sit-ups is to strengthen abdominal muscles.
If done correctly, sit-ups can improve the elasticity of abdominal muscles, as well as protect the back and improve overall condition.
Conversely, if done improperly, it will not only waste time but may even be harmful.
The correct way to do sit-ups is as follows: Lie on your back on a mat with your knees bent at about 90 degrees and your feet flat on the ground.
On flat ground, never fix your feet in place (e.g., have a partner hold your ankles down with their hands), otherwise the flexor muscles of the thighs and hips will get involved, thus reducing the workload on the abdominal muscles.
Furthermore, straight-leg sit-ups can increase the burden on the back and easily cause damage.
The placement of your hands depends on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
Beginners can place their hands on either side of their body. Once they get used to it or their physical fitness improves, they can cross their hands and place them on their chest.
Finally, you can also try crossing your hands behind your head, but each hand should be placed on the opposite shoulder of your body.
Never cross your fingers behind your head, as this can strain your neck muscles when you exert force, and it will also reduce the workload on your abdominal muscles.
It is advisable to perform this at a relatively slow speed, just like slow motion playback.
Inhale as your abdominal muscles pull your body upwards, ensuring that the deeper abdominal muscles are engaged simultaneously.
After raising your body 10-20 centimeters off the ground, tighten your abdominal muscles and pause briefly, then slowly lower your body back to the original position.
Once your back is on the ground, you can begin the next cycle of movements.
During sit-ups, the abdominal muscles are only involved in the initial stage, and then the hip flexors take over the task.
Similarly, twisting your body in the final stage of a sit-up (such as touching your right elbow to your left knee or your left elbow to your right knee) not only does little to help strengthen your abdominal muscles, but may even cause injury to your lower back due to the pressure from the twisting motion.
Beginners should avoid doing too many sit-ups at once. When starting out, try doing 5 sit-ups first, and then increase by one each time you practice until you reach about 20 sit-ups. At this point, you can try doing one more set until you reach 3 sets.
13. Lifting dumbbells
This is an exercise that works the muscles of both arms and the whole body, achieving the goal of a healthy and strong physique.
Generally, training is done 3 times a week, 30 minutes each time.
14. Do balance exercises
Face the wall, stretch out your arms and press your palms against the wall to make your body form a straight line. Then bend your elbows and make a forward and backward movement with your whole body. Do this 8 to 10 times a day. If you persist and persevere, you will benefit greatly.
When standing and walking, maintain balance, stand in a straight line, and take steady steps. Avoid bad postures such as turning to the side, bending over, or drooping your head. If you persist in doing these things, you can also achieve the same effect as balance exercises.
If you persevere, you will reap great benefits.
15. Practice squats
Squatting is the most effective exercise to prevent symptoms such as dizziness and blurred vision when standing upright.
The method is as follows: bend both legs. If you are in good physical condition, you can squat down completely. After squatting down, pause for 1 to 2 seconds before standing up. If you are in poor physical condition or elderly, you can squat halfway down or slightly bend your knees. Gradually increase the squatting force.
Generally, do it 2-3 times a day, 36 times each time. The key is to persevere.
16. Raise your leg high
Elevating your legs at least once a day for ten minutes each time makes you feel comfortable all over.
When a person raises their legs, the blood in their feet can flow back to the lungs, allowing the heart to receive sufficient oxidation and activating venous circulation, which is beneficial for heart health.
Raising your feet above your heart allows blood to flow back to your legs and feet, relaxing your calves and thighs which have been tense for a long time, and giving your feet a full rest.
Raising your legs can revitalize your body and enhance your work efficiency.