What are the fitness exercises suitable for weight loss

The fitness exercises suitable for weight loss mainly include open and close jumps, high leg lifts, boby jumps, mountain runs, and plank supports. These exercises can help burn fat and improve cardiovascular function, and it is recommended to choose the appropriate intensity according to individual needs.

1. Opening and closing jump

Opening and closing jump is a systemic aerobic exercise that effectively activates the core muscle group by simultaneously opening and closing the arms and legs. During exercise, the heart rate increases rapidly and is suitable as part of warm-up or interval training. Repeat for 30 seconds to 1 minute each time to enhance fat burning effect. Pay attention to maintaining a slight flexion of the knee joint to reduce impact and avoid excessive inversion of the foot when landing.

2. High Leg Lifting

High leg lifting stimulates lower limb muscle groups through rapid alternating knee lifting movements, which has a significant shaping effect on the waist, abdomen, and buttocks. When exercising, it is necessary to keep the upper body upright, raise the knees as high as possible to the level of the hips, and use swinging arms to improve coordination. Suggested duration for each group is 20-40 seconds, suitable for incorporating high-intensity interval training programs. Cardiovascular disease patients should control their exercise intensity.

3. Poppy Jump

Poppy jump combines squats, push ups, and jumping movements, which can simultaneously exercise upper, core, and lower limb muscle groups. This exercise belongs to high-intensity compound training, which consumes a large amount of heat per unit time. To complete the standard movement, you need to first squat with both hands on the ground, then kick your legs into a flat posture, and then quickly retract your legs and jump up. Beginners can skip push ups to reduce difficulty.

4. Mountaineering Run

Mountaineering run simulates mountaineering movements by alternately lifting the knees to strengthen the oblique muscle and hip flexors. When maintaining a flat support posture, it is necessary to control the stability of the torso to avoid collapse of the waist. Rapid alternating knee lifts can significantly increase heart rate, with a better effect lasting 30-60 seconds per group. Patients with intervertebral disc herniation should avoid excessive hunchback movements.

5. Plate support

Plate support exercises the core muscle group through static contraction, which does not directly consume a large amount of calories, but can improve the basal metabolic rate. The standard movement requires the elbow joint to be shoulder width apart, the body to be in a straight line, and the hips not to be lifted or lowered too much. It is recommended to gradually extend from 30 seconds to 2 minutes, which can be combined with other aerobic exercises to form a composite training program. When doing fitness exercises to lose weight, it is recommended to schedule 3-5 training sessions per week, each consisting of 10 minutes of warm-up and stretching. Drink enough water before and after exercise, and avoid vigorous exercise on an empty stomach or when full. In terms of diet, it is necessary to control the intake of refined carbohydrates and increase high-quality protein and dietary fiber. If discomfort such as joint pain or dizziness occurs, stop exercising immediately and consult a professional coach or doctor. Long term adherence and combined with dietary management can achieve a more stable weight loss effect.