The most energy-saving exercise in the gym, TOP5

Many Amy ladies like to exercise in the gym and sculpture. But do you know what projects in the gym have the strongest fat burning capacity? Today Xiaobian comes to recommend the top 5 aerobic exercise for the gym, which tells you what exercise can speed up the weight loss and make us lose weight faster.

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1st place: Hot Yoga

Maximum efficacy: super fat burning

If you: grow a little belly because of sedentary

Hot yoga is by far the best exercise for weight loss. Compared to traditional aerobic exercise such as swimming and jogging, hot yoga can drive muscles you have never used before, and achieve unexpected weight loss. For example, the "mountain vertical posture" raised by the arm seems to be simple, but it can lengthen the muscles on both sides of the body, accelerate the blood circulation on the side of the body, and increase the fat burning speed by 20% .

Practice yoga in a room at 40 °C, sweating can remove toxins from the body and take away fat. But British sports medicine experts say that the most significant effect of hot yoga is breathing and losing weight: the diaphragm is sunk when inhaling, and the abdominal viscera is massaged; the diaphragm is moved up when exhaling, and the internal organs of the chest are massaged, thereby strengthening the function of the entire internal organs. Improve the basal metabolic rate, and exercise the abdominal muscles with one breath and one suction, so that you can no longer be a "little abdomen."

2nd place: spinning bike

Maximum effect: where to thin where to thin

If you: have "bucket waist" or "dumb legs"

The weight loss effect of a spinning bike is 1.6 times that of jogging. Although the spinning bike also has the handlebars, the seat and the wheels, the whole is fixed on the ground. The fixed chassis allows you to concentrate the gravity while braking, so the powerful reverse pressure is so unknowingly consumed. More calories than riding a bicycle.

The biggest advantage of spinning bikes is: where to thin when you want to lose weight! If you want to have a slim arm, you can bend your arms to 90 degrees, hold the handlebars tightly, and tighten your arm muscles to make your muscle fibers slimmer. Want to shape the calf, you can imitate the action of going up the mountain, the thighs drive the calf passively, so that you can consume more calf fat, but will not grow large muscles.

3rd place: belly dance

Maximum effect: make the body more feminine

If you: is the "Tai Ping" princess

Belly dance is always associated with words such as sexy, elegant and feminine. Making up your mind to practice belly dancing means that you have to wear sequined tops and low-waisted bloomers to dance in melodious music. How many calories are consumed at this time is secondary, and it is true to help you cultivate "feminine".

Korean medical experts conducted a follow-up survey of more than 3,000 women who practiced belly dancing. They found that after four months of belly dancing, their female hormone levels rose by 6% ; one year later, hormone levels rose by 8% . Rising hormone levels, unlike other aerobic exercises, can help you lose weight directly, but optimize your body's fat distribution, making your waist thinner, the lower abdomen flatter, and the hips and chest more rounded. Experts believe that belly dance is by far the most influential exercise on female hormones. If you practice with a high-protein diet, eat more papaya, mango, and the effect of the anterior convex and posterior body will be more obvious!

4th place: aerobic boxing

Maximum effect: body sculpting "once and for all"

If you are busy with work, have less free time, and want to lose weight

Although the aerobic boxing exercise is aerobic exercise, the energy consumed by the moment of exercise is close to the anaerobic exercise. The study found that the biggest benefit Aerobic Kickboxing is that it allows your body to move all the time, as long as the practice once a week, adhere to three months, will greatly enhance the visceral metabolism, basal metabolic rate also rose by 9% . The aerobic boxing exercise is called the “small and permanent” slimming method by American sports experts. Because it does not require long-term regular practice, it can significantly increase the metabolic speed and let the body slim down unconsciously.

But experts also remind that aerobic boxing exercises help you lose fat, but also strengthen the muscles, practice more, naturally will grow hard muscle blocks. If you don't want to do this, it is enough to practice once a week.

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5th place: Pilates

Maximum effect: let you "look thin"

If you: want to be thin, but don't want to diet

From the calorie consumption alone, Pilates is not the best slimming method. It is more peaceful than yoga and is a static state movement. When practicing Pilates, the muscles are constantly contracting - extended - retracting, and the speed is very slow. Although calories can not be consumed, the study found that the length of the muscles in adulthood is difficult to change, but as long as the Pilates is practiced for more than 3 months, Muscle extension will increase by 10% and ligaments will increase by 3% . Pilates can change your behavioral posture in a subtle way, making you more upright and elegant in your hands and feet, as if you are taller and thinner.

Japanese sports medicine experts say that in order to consolidate this "extension" effect, you can walk home after practicing Pilates. Soothing aerobic exercise not only keeps the fatigued ligaments long, but also provides a moderate rest. Do not do high-intensity anaerobic exercise after Pilates. This will only make the muscles sore and twitching, and the "extension" effect that will be easily obtained will be lost.

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