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 send and click on my avatar to ask me for help to get further answers. Answering questions is not easy. Please understand, thank you. Your adoption is the driving force of my service.
Can you lose weight by eating only cucumbers every night? Can you lose weight by eating only cucumbers every night?
I used to be fat, but fortunately.
Fortunately, I met a nutritionist Xiao Xiaoyu.
Under her guidance, the problem is solved now.
Baidu can find her.
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Mother is as humble as moss,
Solemn as the morning light,
As soft as the voice of Jiangnan,
Leng Yu is as strong as a thousand years
Take your time
The days are so long.
Can't get angry
I want to hug everyone.
The cake truck has a bright red, warm and greasy hood.
Eat only cucumbers or apples every night. Is losing weight healthy? Eating boiled cucumber before meals can promote detoxification. The best way to eat cooked cucumber is to cook it directly. Although it is slightly inferior to fried cucumber in taste, its nutritional value can be well preserved, and it can relieve edema in summer. The best time to eat boiled cucumber is before dinner, so be sure to eat it before eating other meals. Because boiled cucumber has a strong detoxification effect, if it enters the body first, it can excrete the food fat and salt absorbed later. Sticking to this method can also play a role in losing weight. In addition, cooking soup with cucumber is also a good choice.
Can you lose weight by eating only one apple every night? Eating only apples at night can reduce weight, but only if the other two meals are not overeating and remain normal.
Can you lose weight without eating persimmon, cucumber or fruit every night? Apples are not only easy to lose weight, but also have the effect of beauty.
And eat less watermelon in summer. Don't think you can eat a lot of watermelons in summer.
Watermelon contains a lot of sugar.
And you can eat less. Fan Fan also gets fat easily.
Eating instant noodles to lose weight is not allowed.
And greasy things.
Let's get something to eat and have a chat (I'll tell you a way. If you think food is too greasy, you can wash it with a bowl of warm water, which will be much better. That's what I do at home. Also eat less condiments.
You can mix some vinegar in time to help digestion.
Drink a glass of warm salt water in the morning.
As long as this is done, it will definitely be reduced.
O(∩_∩)o ... Come on!
Is it effective to eat only oatmeal and fruit every night to lose weight? Eating crude fiber and fruit can reduce weight, but only if it replaces dinner and cannot be excessive. Don't exceed a small bowl of oatmeal, and eat less fruits with low sugar content and high sugar content. Some people lose weight without eating. If they are hungry at night, they will keep eating fruit, which will be counterproductive!
Can you lose weight by eating only fruit and nothing else every night? You must unbutton your belt before you sit down. It's hard to understand that you can't sit on the next floor with a belt. It's really good to go to the fifth floor without any effort, just like the advertising words on the new cover.
Can you lose weight by eating only cucumbers at night? You can definitely lose weight, but only if breakfast and lunch are nutritious. Actually, you don't have to eat only cucumbers. You can control your diet and eat eight points full, calculate calories and exercise more to lose weight.