A post-90s mother said: As a woman, you can't sacrifice your happiness for others. A woman should never give up her pursuit and beauty for a man or family.

Interview with fitness experts today:

Su Na, a fitness expert, is a hot mom born in 1990s, and her figure is seriously out of shape after pregnancy. In order to restore her figure, she embarked on the road of fitness after three months of pregnancy.

Then let's take a look at what Su Na said about the wonderful road to fitness:

I am a baby born after 90. Born in Hiuke on July 20 14, he started exercising on June 20 10 of the same year. It has been two years now.

The weight in the third trimester is as high as 140 kg. After two years of fitness, I now weigh 104 kg, which is also an ideal figure.

After giving birth to the baby, my weight is 130 kg. During that time, I hardly looked in the mirror, and I didn't dare to look at myself in the mirror. My deformed figure and flabby abdomen are really scary.

At that time, I began to make up my mind to start exercising, lose weight and lose weight after the month.

Nowadays, many people say that they have no time for exercise and reading. It's not that they don't have time. It's just that you spend all your time on boring things.

Now I go out and tell people that I have a two-and-a-half-year-old baby, and they don't believe me.

They often ask me, "How did you do it?" "How can I have time to play sports with my children?" .

In fact, it's not difficult. As long as you are a little diligent, everyone can do it.

Just watch less soap operas, brush less friends and take less naps than the average person.

Then you can do many meaningful things, such as exercising, reading books, and cultivating your hobbies, so as to improve yourself.

Because I have to take care of the baby and have no time to go to the gym, I basically exercise at home.

In fact, you don't need too many skills and equipment to lose weight. A yoga mat is enough. In the later stage, when you reach your own goal and weight standard, you will enter the next stage, that is, shaping. You may need some simple equipment. Such as dumbbells, kettle bells, elastic belt.

Of course, if you exercise in the gym, you will have more equipment to keep fit.

Monday

① stretching+warm-up: 15 minutes,

② Abdomen:

Abdominal roll: 30 times * three groups

Plate support: 1 min *3 groups

Fitness ball to reduce abdomen: 20 times *3 groups

③ Hip:

Kettle ringing: 20 times *3 groups

Bulgarian Squat: 20 times *3 groups

Kick after loading: 20 times *3 groups

Load-bearing side leg lifts: 20 times *3 groups

④HIIT fat burning training: 20 minutes.

⑤ Stretching and relaxation:15min.

Tuesday

① Stretching+Warm-up: 15 minutes.

② Core training of fitness ball: 12 minutes.

③ pectoral muscle:

Dumbbell bench press: 15 times *3 groups

Dumbbell bird: 15 times *3 groups

Side lifts: 15 times *3 groups

④ Treadmill variable speed running: 40 minutes

⑤ Stretching+relaxation yoga: 25 minutes.

Wednesday

① Stretching+Warm-up: 15 minutes.

② Core training: 20 minutes

③ Hip:

Squat: 15 times *3 groups

Squats and knee lifts: 16 times *3 groups

Dumbbell retreat and arrow squat: 20 times *3 groups

④TRX cardiopulmonary training: 20 minutes.

⑤ tabata fat burning training: 15 minutes.

⑥ Stretch and relax15min.

Thursday: rest day

Friday: Yoga Day lasts about 90 minutes.

Saturday

① Stretching+Warm-up: 15 minutes.

② Sit-ups: 100.

③ Back: Dumbbell bends down, goat stands up and breaststroke stands up.

④ Aerobic running on treadmill: 40 minutes.

⑤ Stretching and relaxation:15min.

Sunday

① Wake-up Yoga: 30 minutes.

② Dumbbell arm training: 15 minutes.

③ Pilates training: 20 minutes

④HIIT physical training: 20 minutes.

⑤ Stretching and relaxation:15min.

Practice for about an hour and a half every day. Strength training and two-part cardio-pulmonary aerobic exercise are recommended.

If you are just starting to exercise, you don't need to practice for too long and too hard, give your body time to adapt.

In addition, friends who want to lose weight have itchy exercise and need to practice for more than 40 minutes to achieve the effect of burning fat.

Stretching before and after exercise is an essential link.

Fitness and fat reduction, training is very important, how to eat is also very important.

A friend asked me, "Do you have to divide your daily meal into five meals when you lose weight?"

I don't think it's necessary. You need it when you gain muscle, but you don't need it when you lose fat.

Eat three meals normally, but eat scientifically.

Breakfast is a must. It can improve the efficiency of your metabolism in one day and is very important for losing weight.

Have a big lunch. When I say full, I mean full at 7 o'clock, but be careful not to consume too many calories and too much salt.

Don't eat junk food, but eat good protein and carbohydrates.

Eat less at dinner, mainly vegetables and fruits, and eat bananas or yogurt when you are hungry at night.

The hardest thing on the road to fitness is persistence, which is also the reason why many people fail to lose weight.

Of course, I have wanted to give up many times, to return to my comfort zone, and to face the so-called bottleneck period.

When we reach a certain goal and feel that our body has hardly changed no matter how we practice, we often face a bottleneck period.

This point is the critical point of whether you can continue or give up.

If you can overcome it and stick to it, you will be the winner. If you are frustrated and can't control your temper, then you should say goodbye to fitness.

There is a good saying, "The harder you run in the maze, the easier it is to get deeper".

At this time, what we need is not to vent or continue to endure, but to calm down and talk to the world. The object of conversation can be a person, a song, a movie or a book.

When I met the bottleneck, fitness fans and hot moms who had experienced the same world gave me encouragement. Through the communication with them, I gained a lot of courage, let me cheer up and stick to it.

The second is reading to drive away the negative energy inside. The content of the book is not important, what is important is to calm down. Looking back, I will look back on how I started and how I persisted. Since then, this book has become my mentor and friend. Reading 15 minutes every day can not only enrich your heart, but also calm down and think.

From the beginning of fitness to now, I have met many fitness experts, and most of the people who love fitness are very sunny and cheerful. I especially like to communicate with them and talk about each other's fitness experience. A good attitude will naturally be passed on to people around you.

I think fitness is a practice, which has changed me a lot.

Fitness brings me not only changes in weight and body shape, but also changes in physical quality, physical strength and mental state.

Finally, I want to say a few words to you who are confused:

It's not that you can't do it, but because you dare not think, dare not do, don't work hard, don't persist, and then hypnotize yourself into saying that all this is fate.

Life never starts too late.

You can choose to change your destiny through lifelong learning and struggle.

My fitness will never end, only when it is in progress.

Fitness is a lifetime thing!

Life is endless, exercise is endless!

Reading in Lantai: I will share the things about reading and fitness for you, and update the fitness stories of fitness experts for you.

We read books, exercise together, and watch the wonderful fitness story of Niu Ren.