Before exercising, you should choose the quality and quantity of food:
① Eating alone and exercising can cause gastroptosis.
After eating a lot, the contents of the stomach will double and the pressure will increase. Immediate exercise causes gastroptosis, gastroesophageal reflux and other diseases. If time and conditions permit, it is best to exercise about two hours after meals.
② People with hypoglycemia should eat before exercising.
If people with hypoglycemia don't eat, they will easily fail to exercise on an empty stomach, and even faint and panic. Of course, it is unscientific to exercise right after dinner! It is best to exercise for an hour after meals, and bring some sugary snacks when exercising.
Office workers should eat before practicing.
It must be that the sooner you lose weight, the better. If you get off work at 6 o'clock, you'd better eat quickly after work and rest for an hour before going to exercise. This will help you eat early and digest early.
You can eat these before exercise.
If juice, bread, milk, yogurt, fruit, etc. , easy to digest nutritious food! Everyone can eat, but not too much, not too much, it is best to be 60% full.
Eating or not depends on your physical condition.
If your own conditions are different, the answer is different! You can't eat it completely or eat too much! If you are hungry, go and eat something. If you are all right, you can skip it! Generally speaking, eating less is better than eating more.
Note: Don't be crazy about losing weight quickly.
Eat before fitness or on an empty stomach?
Don't do too much exercise on an empty stomach. You can't get the exercise intensity you need without enough oil. If you want to eat, finish your meal at least one hour before exercise, whether it's breakfast, lunch or dinner. This is of course to avoid affecting your digestion.
Experts remind that although the effect of fasting exercise alone on fat burning will be improved, this is the conclusion without considering the health level. Considering health factors, it is not advisable to exercise after fasting.
Exercise on an empty stomach or sudden death.
If you exercise lightly on an empty stomach, you will feel dizzy during exercise; If you exercise vigorously, you will obviously increase the free fatty acids in your blood. If fatty acids are excessive, there will be "poison" to damage your heart muscle, cause abnormal heart rhythm and even sudden death.
Lose weight after meals 1. Wash dishes.
Many people stay away from the dining table and kitchen after eating, and sit on the sofa to sleep or watch TV, which is the worst habit of gaining weight. You can't do strenuous exercise for half an hour after meals. You can help your family clean up the dishes, and washing dishes is also an exercise. Lifting the arm is beneficial to eliminate the excess weight on the arm, not only to lose weight, but also to share housework and enhance feelings. Why not?
Sitting breathing
Sitting in a chair, knees bent, thighs and calves at 90 degrees, legs open, and the stride between legs is twice as wide as shoulders. Elbow slightly backward, hands on the left and right thigh roots, head up, eyes looking straight up, upper and lower backs tilted, chest open. Hold this position and inhale slowly.
After fully inhaling, fill your abdomen with air, then fold your upper body forward, lower your shoulder blades, contract your chest, curl your back, lower your head, and exhale slowly, paying attention to your arms open forward at this time. Inhale and repeat 10- 15 times.
clean the room
A little exercise will make the cleanliness just right. If it is a dual-employee family, you can also take cleaning after meals as a habit.
Massage the body
Couples massage each other 30 minutes after dinner. Massage is very comfortable and good exercise.
Tidy up the yard
If you have a yard, it is a good choice to tidy up the yard after dinner. If there is no courtyard, you can also build a garden balcony to reduce fat.
6. Lie flat and press your abdomen.
Knees lie flat, legs are close together, thighs and calves are at 90 degrees, arms are bent backward, upper arms and lower arms are at 90 degrees, lower arms are on the ground, and the waist is upward, so that abdominal muscles are compressed.
Keep this posture and exhale slowly, then lift the bent right leg, straighten the sole of the foot, keep the balance between the calf and the ground, then exhale and keep the action for a few seconds. Then keep aerobic abdominal breathing, raise your left leg, put your legs together, and keep your calf in balance with the ground.
Then, put your legs together on the right, and the part you want to touch will turn to the right. The left hip will leave the ground and the upper body will remain in the same position. Just turn left and repeat the whole action 10- 15 times.
Stretch to both sides
Maintain a natural standing posture, with feet shoulder-width apart, toes extended outward, thigh muscles taut, and feet on the ground. Raise your hands horizontally to both sides, stretch as far as possible, palms down, spine up and shoulders relaxed.
8. lunge over the waist
Take a deep breath, then open your right foot 90 degrees outward, and keep your right knee in the same direction as your right toe. Similarly, turn your left foot about 60 to the right, straighten your left leg, and don't bend your knees.
While exhaling, turn right with your left leg and bend your upper body downward until your left palm can touch the instep of your right foot. Keep your back and legs straight and your hips outward.
9. One arm stretch
Stretch your right arm upward, in line with your left arm, and look straight ahead. Keep this posture for 5~ 10 seconds, breathe slowly, feel the heat flowing through your back and shoulders, open your chest, and stretch your thighs and waist muscles.
10. Lift the anus and close the buttocks.
Put your feet together, relax your shoulders, and put the pen in the middle of your hips with your left hand. Keep your back straight and your legs straight. Hold the pen with hip strength for about 5 minutes. This exercise can tighten your hips.
1 1. Walk with your ass.
Sit on the ground with your legs straight and your hands at your sides. Keep your back straight, cross your arms and put your hands on your shoulders.
Lift your left thigh and use the strength of your waist and hips to move your hips forward. Similarly, changing sides and taking turns from left to right for 5 minutes can modify the waist line and tighten the muscles of hips and thighs.
After the exercise, you can sit in the same place and gently massage your waist for about 2 minutes to relax your muscles.
12. African adventure
Open your hands slightly like African claws and gently knead the fattest area of your lower abdomen.
13. Draw a circle on your palm.
Hands straight, overlapping on navel, thumbs crossed, palms aligned with navel, male left hand down, female right hand down. After inhaling slightly, retract the lower abdomen and knead your hands clockwise for 36 times, which can help gastrointestinal peristalsis. When rubbing, you will feel a slight fever in your palms and abdomen.
14. Beat the lower abdomen
Open your fingers naturally and gently pat the fattest part of your lower abdomen. Pat, just like a baby patting his back after a full meal. Then put the thumb on the palm of your hand first, and the other four fingers make fists. This is called empty fist. Pat the fattest part of the abdomen with empty fist. The effect of empty boxing is better and deeper, but the boxing heart is full of vitality and will not hurt.
15. The jade toad sucks the truth.
Hold the fattest part of the lower abdomen with both hands. Inhale quickly and forcefully, raise your hands at the same time, and then exhale to relax. The method of flapping combined with breathing in the air is the most intense one.