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 squat with self-weight: the body stands straight, the feet are shoulder-width, the arms are stretched forward and shoulder-height, the core muscles are tightened, the lower back is naturally arched forward, the body is lowered as far as possible, the knees are bent backwards, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement center of gravity is on the heel rather than the 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. .
Question 2: What kind of hula hoop has a good weight loss effect? Jumping rope will thicken the calf, and it will take at least 30 minutes to have an effect.
Turning hula hoop can consume about 5 calories per kilogram per hour. Taking a weight of 45 kg as an example, one hour can consume about 45 (kg) *5 calories =225 calories.
But it is best not to turn the hula hoop for more than half an hour every day, otherwise it may lead to visceral displacement. Shaking the hula hoop has no effect on losing weight, but it will hurt after a long time. Hula-hoop shaking is a simple waist exercise, and the amount of exercise is very small. It is not realistic to achieve slimming effect by this exercise alone.
Losing weight is not about practicing where to lose weight, but consuming fat through whole body exercise. Only by extending the exercise time (at least more than 20 minutes) and continuing to exercise, and the heart rate is between 120- 150, can we finally consume body fat. Short-term exercise belongs to anaerobic exercise, which will only lead to muscle soreness and will not consume fat. People with lumbar muscle strain, spinal injury and osteoporosis are not suitable for this sport.
Losing weight is the process of losing weight and shaping in a healthy and scientific way. In fact, healthy weight loss is very simple, not superstitious about various weight loss products, but helping us lose weight by changing our physical condition. First of all, we should match a reasonable nutritious diet, secondly, we should insist on exercising, and finally, we should have confidence and patience in ourselves. A nutritious diet means never dieting to lose weight. How long can a diet last? Not only will you not lose fat, but you will lose water and lose weight. If you eat less, you will accumulate more and more fat. Because lean body mass is lost, your ability to help your body metabolize fatty acids will be reduced. Maybe you thought you were thin, but you didn't lose excess fat. Therefore, we should ensure three meals a day, pay attention to collocation, and ensure the reasonable intake of seven nutrients. During weight loss, ensure 50%-60% of carbohydrate intake and 10%- 15% of protein intake every day. Vitamins and water supplements are also indispensable. Mainly fruits with low sugar content. Try to drink pure water, control fat intake at dinner, and replace pork, beef and mutton with chicken, duck and fish. When doing exercise, if you don't have time and conditions, you can do some simple exercise at home, mainly aerobic exercise, which means you can run for more than 40 minutes, and then do some local muscle strength training. Many girls don't like strength training and mistakenly think that they will develop muscle circumference. In fact, it is not easy to really build muscles. When we lose weight, it is helpful to insist on small weight, multiple times and multiple groups of exercises to enhance muscle endurance. Finally, I hope you can hold on and have confidence in yourself. Losing weight is easier said than done. Therefore, we should adjust our living conditions, ensure 7-8 hours of active sleep every day, and let the body have a process of repair and recovery. If you are always in a state of fatigue, it is not conducive to losing weight. Do some simple strength training at home. Here are some suggestions:
1, for the arm: you can take a mineral water bottle filled with water to do double-head bending and flexion and extension of the back of the neck to complete the arm fat-reducing training, and you need to train in groups and times to enhance muscle endurance, which can help you consume fat better;
2, for the back: you can take the rubber band to do standing rowing and hard pulling, modify the back muscles while reducing fat and protect the lumbar spine;
3, for the abdomen: you can do some Pilates exercises, cooperate with belly rolling and leg lifting, and never do sit-ups, because if the strength is wrong, it will not only help abdominal training, but also have the opposite effect;
4, for the legs: do some squat without weight, you can * * * to the quadriceps and gluteus maximus, not only can you reduce your legs but also your hips!
I hope some tips can help you and I wish you success in losing weight. Come on!
Question 3: Is hula hoop useful for losing weight? How long does it take to turn a day? When is the best time to transfer? This varies from person to person. Last July, I switched to hula hoop 1 month, and my waistline was reduced by 3 inches (changed to 19). Since then, I have never lost weight, but my waist has grown to 20, and the effect is quite good, and there is no rebound.
I turn right 10 minutes, then turn left. At that time, I also had such doubts and had to turn in two directions.
The important thing is persistence. You have to change from half an hour to two hours every day, and earn it two hours after meals, preferably before meals.
Don't be like me, the hula hoop is covered with dust.
Go back and turn today
As long as it's not excessive, it's harmless to the body. The question is, what is moderation? Moderation here means that there should be no other discomfort except normal acid and fatigue after exercise. Otherwise, we should reduce the amount of exercise. However, you should know that the exercise of losing weight is not limited to hula hoop, but also can be combined with other exercises, and each exercise lasts for more than half an hour. Because it only takes half an hour to start consuming body fat. Wish you all the best!
Hula hoop shaking is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. Turning the hula hoop can help the peristalsis of the intestine, help digestion and defecation, better assist slimming and actively help clear the garbage in the body, and achieve the beauty effect!
But can you really lose weight by shaking the hula hoop? Zhang Xin, the national aerobics coach of Megafit Fitness Center, believes that the following key points must be considered in order to achieve the slimming effect of hula hoop:
1. How long does exercise take to achieve fitness?
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
2. The heavier the hula hoop, the better the effect?
In fact, the heavier the better. Perhaps the heavy hula hoop needs a lot of strength at first, but later it becomes an inertial movement. The key is that the exercise time must be long enough, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories. In addition, the hula hoop will hit the internal organs (such as kidneys) in the abdomen and back when shaking, and the hula hoop that is too heavy will hit the internal organs relatively, which may lead to the crisis of hurting the internal organs, so choose a moderate weight!
3, not suitable for people with lumbar muscle strain or calcium deficiency.
Because the hula hoop mainly depends on the waist shaking, the waist muscles, abdominal muscles, lateral lumbar muscles and other parts are fully exercised, and insisting on exercise can achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injury, osteoporosis and the elderly are not suitable for this sport. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments to avoid sprains.
Question 4: How to choose hula hoop to lose weight correctly? Not too big. Just sweating.
Question 5: How many hula hoops can you lose weight every day? Practicing hula hoop is very effective. Before you practice, you should warm up and then practice. Turning hula hoop is a great exercise, which is obvious for thin waist. It is enough to practice for 20 minutes at most every day, and all kinds of work 10 minutes. If you don't have time during the day, you can practice watching TV at night. I also practiced for two years, and the effect was very good. If you are really busy.
Question 6: Can you lose weight by turning the hula hoop every day? You can lose weight.
How long does the hula hoop turn every day to lose weight? Shaking the hula hoop can play a role in losing weight, which has obvious effect on reducing abdomen, but the amount of exercise of shaking the hula hoop is not very large. I suggest you make sure that you can burn body fat for an hour. You can also lose weight by playing badminton or doing sit-ups, but you must ensure the exercise time. How long does hula hoop lose weight every day? You should also pay attention to keep a good sitting posture and straighten your waist, so as to prevent the accumulation of abdominal fat, properly control your diet and avoid eating high-calorie food. Turning the hula hoop can achieve the effect of slimming by exercising the whole body, but there is also a premise that the time for turning the hula hoop must be long enough. How long does it take for hula hoop to lose weight every day? Because the intensity of hula hoop rotation is not strong compared with other sports, only by properly extending the exercise time and constantly rotating can the body reach the stage of aerobic exercise, and only at this stage can the fat and excess heat stored in the body be consumed. How long does it take for hula hoop to lose weight every day? If you insist on hula hoop exercise, it will be very effective for losing weight. But can you persist? First of all, I hope you can cultivate your interest in hula hoop, so I believe you can persist. I think any exercise can achieve your ultimate goal, and the most important thing is persistence. First of all, you must be interested in this sport, and if you are interested, you can stick to it. Therefore, doing your favorite exercise and sticking to it will definitely have an effect. How long does hula hoop lose weight every day? I suggest you take off early every day, jump rope and run for about 20 minutes, shake the hula hoop and do sit-ups before going to bed at night 10-65433.
Question 7: How many hula hoops a day is effective to lose weight? 5 points can lose weight, but it is very slow. I recommend a way to lose weight.
The secret of slimming now, whether you are fat above, below or all over, can restore 100% slim figure.
If you have the following characteristics:
Lower body fat, soft muscles, easy to phlegm, edema, eat less and not lose weight, cold hands and feet.
1. Take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism.
2. Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". Because obese people need to lose weight and make up for themselves if they want to succeed.
3, drink warm drinks or tea, "never" drink cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.
4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great warming effect on the body and will improve the basic metabolic function.
5, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.
If you have the following characteristics:
The whole body is obese, muscular, prone to sweating, constipation and high blood pressure.
1. Take more baths or foot baths at least twice a week to promote blood circulation and strengthen metabolism.
2, reduce food intake, the biggest weakness of yang obese people is frequent overeating.
3. Drink more warm drinks or tea. If you really want to drink or eat some frozen food or drinks, you must drink a cup of warm water first. Never eat or drink cold drinks or food on an empty stomach.
4. Eat more vegetables and fruits.
5. Avoid fried, greasy food and sweets. .
6, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.
How to exercise to lose weight
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Question 8: The heavier the hula hoop, the better the weight loss effect. No, never choose a hula hoop that is too heavy for your waist and knees. Hula hoop is helpful to lose weight, but it is best to shake it in every direction for no more than 15 minutes at a time. For example, shake it from left to right for 7 minutes and then from right to left for 7 minutes, 2-3 times a day. You will see the effect. After eating, rest for at least half an hour before shaking. Do you have a stomachache?
Question 9: How long can I lose weight by shaking my hula hoop every day? Don't do sit-ups, you'll grow muscles! Shaking the hula hoop is easy to concentrate fat on your stomach, pay attention to your diet and don't overeat! Also pay attention to a few points. If you only shake the hula hoop in one direction, it will be * * * after shaking, otherwise it will be very bad for your stomach! And it will hurt internal organs. If you shake it in two directions, there will be no problem. You can lose weight by shaking 1 hour every day, but it has little effect on losing weight! If you want to lose weight, you should add some other exercises! Secondly, we should insist on shaking the hula hoop. If you do, you will have a slim waist effect. If you don't shake it, it will rebound, but it won't rebound badly! It will only change back to your original waistline, not get fat! Very good.
Question 10: Can hula hoop lose weight? If so, how many turns can you make at a time? From my personal experience, it is definitely useful, especially for the fat of the abdomen and crotch. At first, the effect was particularly obvious (or it may have been relatively fat). Later, I lost a little weight and began to do other sports: P just thought that hula hoop could be moved while watching TV at home, or according to some personal suggestions: if you exercise, you should do what you can, but you should also sweat. In order to lose weight, you can eat more if you feel that you don't exercise today. Only when exercise is combined with dieting can it be effective quickly. But dieting is not blindly not eating, but three meals should be quantitatively timed; It's best to give up snacks (if you can't help it, you can eat it properly, but it's best to use your favorite fruit/low-calorie food instead of ice cream. After all, dieting can sometimes be very hard and affect your mood, so you can reward yourself appropriately and grasp a degree yourself. Don't feel guilty about eating too much today. Just eat less tomorrow. _ This will affect the speed of losing weight, but it will be healthier. In addition, if you are on a diet through exercise, you'd better eat more rich food in protein. Eating fruit and vegetable meals alone is not only not delicious, but also bad for girls' skin. In fact, there is another way to lose weight, which is to eat only meat (all vegetables, fruits and grains are not eaten, and vitamins are supplemented). My mother tried it for 1 month, and it was still very effective and refreshing. But if you are a student living on campus, it's not easy to understand, so you haven't tried it. I also have classmates who eat fruit and vegetable meals and supplement protein powder, but this is really not delicious. In short, losing weight varies from person to person, and finding the method that suits you best is good for you. It is important not to fish for three days and dry the net for two days. Some hula hoops will hurt your stomach after use, so it is not recommended to do them blindly. You can use hula hoop today, practice your arms with those two mineral water bottles tomorrow, climb the stairs the day after tomorrow, and then use hula hoop. In this way, practice everywhere (the general fitness instructor will recommend you to exercise three times a week for more than 45 minutes each time. It is said that this frequency can ensure the burning of fat, even if you don't exercise for a few days. So there is absolutely no need to overdo it, and it may not be effective. )