First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, the time should be more than 30 minutes, because after 20 minutes, it will consume E68A 84E8A 2Ade79FA5E98193313335323439 fat. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be done in moderation. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
There is also a self-weight squat: the body stands straight, the feet are shoulder-width, the arms are stretched forward, shoulder-height, the core muscles are taut, the lower back naturally arches forward, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same posture from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement focuses on the heels rather than toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock.
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight.
I'm a fitness instructor. Let me give you some advice.
Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable. First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster.
(Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running.
Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways.
1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate.
It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired.
You can borrow the power of your hand at first. There is also a self-weight squat: the body stands straight, the feet are shoulder-width, the arms are stretched forward, shoulder-height, the core muscles are taut, the lower back naturally arches forward, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same posture from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement focuses on the heels rather than toes, and the body is as straight as possible.
Pause 1, then stand up slowly and return to the starting position. Repeat this for 5~8 groups and rest for 30 seconds, at least 4 groups. Of course, the abdominal muscle tear caused by network explosion is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first. After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water.
Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock.
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you.
Your adoption is the driving force of my service. I wish you a happy life and success in losing weight.
3. Who knows that the key to losing weight is hunger, and exercise is the most useless, and at most it is an aid.
But if you want to lose weight through exercise, it's impossible. I tell you, this is a cruel society.
Don't think you have real skills. Appearance is more important. Girls must love themselves.
Just remember: Fat people have no future (money)! No matter how capable and kind, he is just a good fat man. Beauty is a must, regardless of age.
There is no excuse to lose weight. If you can fatten yourself up, you will definitely lose weight. Women in their thirties should be smarter than girls in their twenties. You should know how picky this society is about women.
Be thin and don't think too much. Fat people are not qualified to eat! You must lose weight.
Wait, all of you. Do not eat. How dare you eat when you are so fat! Being thin must pay a price.
Don't start if you are afraid of suffering too much. There is no good way, just bear it.
Don't ask me how to endure it, just don't eat it. No one can help you, you can only rely on yourself. If you don't want me to call you fat, don't eat from now on.
Drink water and sleep when you are hungry. If you tell me that you can't stand being hungry and ask me what to do, I can only say that you don't lose weight.
Big S means eating a banana every day for three weeks. So you see, just bear it.
Others can. Why can't you? You have to refuel yourselves. Prove it to yourself and some idiots.
Even if you used to be fat, you will lose weight and become beautiful one day. Look at how well the beautiful women live. Why? The beauty is beautiful and natural, and can pick up more than 100 cars at a time.
What about you? Dragging a bloated body and a thick coat trying to hide obesity to squeeze the bus? Or do you want to risk drifting and drive late in cold weather? Horrible lose weight quotations 1. Other women can lose weight. Why not? Are you an idiot? Should you be born a fat pig? 2。
If women are not cruel to themselves, men will be cruel to women. Do you just like people pointing fingers at your ugly figure? Like watching a boy you like be taken away by a girl you hate? You just like to stuff your thick legs into your fat pants every day? Like sweating in the hot sun in summer in tightly wrapped clothes? Like those ugly but thin women around you wearing beautiful clothes that you can't wear? Women who weigh three figures have no future! Only be hard on yourself! Why the fuck do you like eating so much? Are you kissing meat or something?
Don't buy new clothes before you lose weight! Don't do your hair before you lose weight! You have always been a fat man with dirty gas clothes! 5。 People who can't control their mouths don't argue to lose weight! Isn't this purely disgusting! Serve you right! Fat man! You deserve it. People like you can only cry when they see those beautiful clothes of XS! Summer is coming! Don't bother to wear a skirt with elephant legs! Aren't you afraid that someone will quietly marvel at your courage behind your back? I am thinner than you! Work harder than you! You deserve to be so ugly
Fat guy with a boyfriend! * * * Your boyfriend won't want you anymore! Think of him calling you fat and cute! Your figure is just real! You have no brain or anything! Your boyfriend wants170 cm 200 j. Don't you look cute? ! ! Fat guy without a boyfriend! * * * Why doesn't the boyfriend know! Who wants you like this? Men from the Appearance Association are everywhere now! Look at the fat on your thighs! The muscles of the calf! Are you a frog or a toad? ! ! Look at your fat arms! Why don't you be a sumo wrestler? Fat guy who just got dumped by her boyfriend! Wow, ha ha ha ha ha! You finally got dumped! Your boyfriend is a dung-making machine that only eats and pulls. You want to dump him too! ! ! Still overeating in pain? ! Then wait for the next man to dump you, too ! 7。 Eat? Are you qualified to eat? How dare you eat? Don't you feel sick? Do you still want a smiling face? Do you still want to surprise some people who look down on you? 8。
Beauty, what's the use of losing weight? Don't listen to others insincerely saying that you seem to have lost weight. What's the use of being thinner? You have to listen to others. Wow! You are so beautiful! ! ! It's so beautiful.
9。
Those who want to lose weight and have no willpower and like to eat are hopeless. If you want to lose weight, don't give yourself a fucking excuse. Will Shao Mo die if he is decisive? If you want to be thin, you have to pay the price. If you can't stand it, you can continue to be among the fat people. Anyway, there are so many fat people in the world that it won't do you any harm. A woman who loves to eat! ! ! ! ! Eat more acridine and eat less. What can you do? Will you die? I haven't eaten anything since I was a child. Do I owe you anything? Why are you so shameless? Look at your fat face at dinner. You have no right to eat! ! ! ! Fat bitch! ! ! 1 1。
What's the difference between a person who can't control his appetite and an animal? 12。 Still thin! Or die! 13。
You can't grin when taking pictures, can you? I dare not wear light pants, do I? This is the biggest sorrow of the fat man! ! Do you know why those thin people are thinner than you? Because when she advised you to eat something to take care of your health, she made an excuse to try not to eat! ! ! Even if you eat it, it is vegetarian, symbolic! ! ! Can't help it! He's thin! Small belly! ! ! Do not restrain yourself, envy others for a lifetime! ! ! 14。 What can I do if I control my appetite and eat less? Will you die? They have money to eat, you fat bastard. When you don't lose weight, you have to starve. If you don't embarrass yourself, others will embarrass you! 15。
When your desire for a good figure is far greater than your desire for food, you can successfully lose weight. You can't reduce it because your desire for beauty is not strong enough.
16。 If a woman can't control her weight, how can she control her life! 17。
In fact, at the moment you want to give up, tell yourself to stick to it, stick to it, and it will pass.
4. What is the weight loss quotation of Xiao S? [][ 1] Don't ask me how to put up with it, just don't eat, no one can help you, you can only rely on yourself.
If you tell me that you can't stand being hungry and ask me what to do, I can only say that you don't lose weight. If you want to be thin, you have to pay the price. If you can't stand it, continue to mix in the ranks of fat people. Anyway, there are so many fat people in the world, and you are not bad.
Xiao S said: "I told them that I want to lose weight, and they all said, you are so thin, what do you want to lose?" ! Always immersed in such lies, of course, there is no motivation to lose weight, only cameras and mirrors do not deceive people! Don't wait until everyone comes to you and says, honey, how did you become like this?
Then will you reduce it? " ! [][2] Small S's weight loss quotation: 1.
Fat people are not qualified to eat! Wait till you lose weight. 2。
Wait, all of you. Do not eat. How dare you eat when you are so fat! 3。
I tell you, this is a cruel society. Don't think you have real skills. Appearance is more important.
4。 Girls must love themselves.
Just remember: Fat people have no future (money)! No matter how capable and kind, he is just a good fat man. 5。
Beauty is a must, regardless of age. There is no excuse to lose weight. If you can fatten yourself up, you will definitely lose weight.
Women in their thirties should be smarter than girls in their twenties. You should know how picky this society is about women. Be thin and don't think too much.
6。 The key to losing weight is hunger, and exercise is the most useless, and at most it is assistance.
But if you want to lose weight through exercise, it's impossible. 7。
No one can help you, you can only rely on yourself. If you don't want me to call you fat, don't eat from now on.
Drink water and sleep when you are hungry. 8。
If you tell me that you can't stand being hungry and ask me what to do, I can only say that you don't lose weight. 9。
You have to refuel yourselves. Prove it to yourself and some idiots.
Even if you used to be fat, you will lose weight and become beautiful one day. 10。
You have to refuel yourselves. Prove it to yourself and some idiots.
Even if you used to be fat, you will lose weight and become beautiful one day. 1 1。
Being thin must pay a price. Don't start if you are afraid of suffering too much.
There is no good way, just bear it. Don't ask me how to endure it, just don't eat it.
12。 Big S means eating a banana every day for three weeks.
So you see, just bear it. Others can. Why can't you? 13。
Look at how well the beautiful women live. Why? The beauty is beautiful and natural, and can pick up more than 100 cars at a time. What about you? Dragging a bloated body and a thick coat trying to hide obesity to squeeze the bus? Or do you want to drive late in cold weather at the risk of slow drift? 14。
Other women can lose weight. Why not? Are you an idiot? Should you be born a fat pig? 15。 If women are not cruel to themselves, men will be cruel to women.
16。 Do you just like people pointing fingers at your ugly figure? Like watching a boy you like be taken away by a girl you hate? You just like to stuff your thick legs into your fat pants every day? Like sweating in the hot sun in summer in tightly wrapped clothes? Like those ugly but thin women around you wearing beautiful clothes that you can't wear? Women who weigh three figures have no future! Only be hard on yourself! 17。
Don't buy new clothes before you lose weight! Don't do your hair before you lose weight! You have always been a fat man with dirty gas clothes! 18。 People who can't control their mouths don't argue to lose weight! Isn't this purely disgusting! Serve you right! Fat man! You deserve it. People like you can only cry when they see those beautiful clothes of XS! Summer is coming! Don't bother to wear a skirt with elephant legs! Aren't you afraid that someone will quietly marvel at your courage behind your back? I am thinner than you! Work harder than you! You deserve to be so ugly 19.
Fat guy with a boyfriend! * * * Your boyfriend won't want you anymore! Think of him calling you fat and cute! Your figure is just real! You have no brain or anything! Your boyfriend wants170 cm 200 j. Don't you look cute? ! ! 20。 Fat guy without a boyfriend! * * * Why doesn't the boyfriend know! Who wants you like this? Men from the Appearance Association are everywhere now! Look at the fat on your thighs! The muscles of the calf! Are you a frog or a toad? ! ! Look at your fat arms! Why don't you be a sumo wrestler? ! [][3] 2 1。
Fat guy who just got dumped by her boyfriend! Wow, ha ha ha ha ha! You finally got dumped! Your boyfriend is a dung-making machine that only eats and pulls. You want to dump him too! ! ! Still overeating in pain? ! Then wait for the next man to dump you, too ! 22。 Eat? Are you qualified to eat? How dare you eat? Don't you feel sick? Do you still want a smiling face? Do you still want to surprise some people who look down on you? 23。
Beauty, what's the use of losing weight? Don't listen to others insincerely saying that you seem to have lost weight. What's the use of being thinner? You have to listen to others. Wow! You are so beautiful! ! ! It's so beautiful.
24。 If you want to be thin, you have to pay the price. If you can't stand it, continue to mix in the ranks of fat people. Anyway, there are so many fat people in the world, and you are not bad.
25。 A woman who loves to eat! ! ! ! ! Eat more acridine and eat less. What can you do? Will you die? I haven't eaten anything since I was a child. Do I owe you anything? Why are you so shameless? Look at your fat face at dinner. You have no right to eat! ! ! ! Fat bitch! ! ! 26。
What's the difference between a person who can't control his appetite and an animal? 27。 Still thin! Or die! 28。
You can't grin when taking pictures, can you? I dare not wear light pants, do I? This is the biggest sorrow of the fat man! ! Do you know why those thin people are thinner than you? Because when she advised you to eat something to take care of your health, she tried not to eat it herself! ! ! Even if you eat it, it is vegetarian, symbolic! ! ! 29。 Can't help it! He's thin! Small belly! ! ! Do not restrain yourself, envy others for a lifetime! ! ! 30。
What can I do if I control my appetite and eat less? Will you die? They have money to eat, you fat bastard. When you don't lose weight, you have to starve. If you don't embarrass yourself, others will embarrass you! 3 1。 When your desire for a good figure is far greater than your desire for food, you can successfully lose weight.
You can't reduce it because your desire for beauty is not strong enough. 32。
If a woman can't control her weight, how can she control her life! 33。 In fact, at the moment when you want to give up, tell yourself to stick to one more.