1, how to exercise stovepipe
First, the ankle exercise method
1. Sit up straight, keep your upper body straight, breathe naturally, put your hands on your thighs, put your knees together, and keep your calves vertical to the ground.
2. Lift the heel, push the instep outwards, and press the toes to the ground.
Tips: Wearing high heels for a long time is easy to cause edema. This action can effectively relieve ankle edema and beautify the curve of the calf.
Second, one-legged hook foot type
1. Sit up straight, keep your upper body straight, breathe naturally, put your knees together and put your hands naturally.
2. The left leg is straight forward, parallel to the ground, and the toe of the left foot is forcibly hooked to the body; Then change your right leg and repeat the above actions.
Tip: When practicing this movement, keep your back straight and stretch upward, which can stretch the muscles at the back of your legs and tighten your back and abdomen.
Third, twist your hips upright, put your hands on your hips and twist your hips left and right.
Tip: Keep your abdomen tight and breathe evenly. If you practice while traveling, you can also stretch your crotch left and right.
This posture can beautify the crotch and thigh curves.
Fourth, the frog relaxes.
1. Lie on your back, breathe naturally, keep your legs straight and close together, and put your hands at your sides.
2. Knees together, close to the chest.
3. Hold your feet with both hands and open your knees to both sides;
4. Twist your body slowly to both sides.
Tips: this action can relieve the whole body tension, relax the muscles of thighs and calves, and has a good effect of helping sleep.
2. What foods can stovepipe?
1. Apple: Apple is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Malic acid can metabolize calories and prevent obesity in the lower body.
2. Red beans: contain alkaloids, which can increase gastrointestinal peristalsis, promote urination and eliminate edema caused by heart or kidney diseases. In addition, cellulose can also help excrete salt, fat and other wastes in the body.
3. Papaya: Eating too much meat makes fat easily accumulate in the lower body. Cucurbitacin, a proteolytic enzyme in papaya, can help decompose meat, reduce the workload of gastrointestinal tract and make the legs of meat feel bony.
4. Seaweed: It is rich in vitamins A, B 1, B2, minerals and cellulose, which is beneficial to regulating body fluid balance.
3. Simple ways to lose weight
1, schedule your snacks before meals.
Eating a low-protein snack 90 minutes before exercise can make the exercise last longer, more intense and burn more calories than usual. This 90-minute scale is a key. If the eating time is too close to exercise, blood will rush into the stomach and weaken the exercise effect.
Step 2 breathe through your nose
When exercising, breathe in and out through your nose instead of your mouth, which can stabilize your heart rhythm, enhance your endurance and burn more calories. But you will feel uncomfortable at first, so don't be discouraged-it takes 6 to 8 times of practice to achieve it.
Finally, do exercise to stimulate the heart and blood vessels.
Strength training should be carried out before stimulating cardiovascular exercise. Why? It takes about 15-20 minutes to warm up and start burning fat. So for a 30-minute cycling exercise, only the last 10- 15 minutes of training really burns fat. If you do some weight lifting at first, when you start cycling, your body has warmed up and you can burn fat during the whole cycling process.
4. Pay attention to diversity
Every time you go to the fitness center to do exactly the same exercise, your body will adapt quickly, and eventually a lot of calories in your body will stop burning. So if you choose jogging one day, you should try pedaling or swimming the next day; One day, do weight-bearing exercises on your shoulders, and the next time, start with lifting weights on your legs. The most important thing is to stay active!
5. Don't be lazy
The armrest of the fitness machine is to help keep balance, not to support it. Relying on the handrails of fitness equipment will inhibit the body from taking in enough oxygen, thus slowing down the process of fat burning. Don't be lazy!
6. Keep the training interval.
The best way to burn fat is to do intensive exercise as much as possible and keep it as long as possible. However, if you just start practicing, interval training will be your stepping stone. Practice at 7 miles per hour for 2 minutes on a fitness bike, then practice at 5 miles per hour for 2 minutes, then return to 7 miles per hour (and so on), and do exercise for 20 to 45 minutes. You can lose a few pounds and improve your endurance.