I'll give you a comparison table. Choose aerobic exercise with little waist injury.
If you want to lose a catty, you have to "burn 3500 calories". In other words, if you can successfully burn 500 calories a day, you can theoretically lose a pound a week later! If you want to lose 20 pounds, you will burn 2333 calories every month for 30 days. Don't trust acupuncture and cupping. It's all bullshit This is all a scam.
I'll give you a calorie comparison table. Choose the exercise that suits you. Come on. It is the most effective and accurate to calculate the reduction yourself. Of course, you should know that there are very few cards you have to spend every day. I wish you success!
Walking slowly (4 kilometers per hour) 255 calories
Walk fast (8 kilometers per hour) 555 calories
Jogging (9 kilometers per hour) 655 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Physical training 300 calories
Sit-ups 432 cards
Walking machine (6 kilometers per hour) 345 calories
Climb stairs 480 cards
Climbing stairs 1500 (not timed) 250 cards.
Ladder ladder 680 card
Swimming (3 kilometers per hour) 550 calories
Tennis 425 cards
Handball 600 calories
Billiards 300 cards
Golf (Walking Club) 270 calories.
Roller skating 350 calories
Skiing in the suburbs (8 kilometers per hour)
600 calories
Activity items consume calories.
Drive 82 card
Work 76 card
Read 88 cards
Sleep 48 calories in the afternoon
72 cards for watching TV
66 cards to watch movies
Dance 300 calories
Aerobic exercise 300 calories
Skipping rope 448 card
Eat 450 calories
Bath card 168
Shopping card 1 10
Buy 180 card
Scan 228 cards
Laundry card 1 14
Ironing 120 card
Dishwashing card 136
Insert 1 14 card.
Sawn wood 400 calories
Riding 350 calories
Walk the dog 130 card
240 suburban tourist cards
Question 2: How do people with lumbar disc herniation lose weight? The 8-minute training includes four groups of movements (strength combined with aerobic): push-ups, jumps, leg lifts and leg changes. One group of each action is a cycle, each action lasts for 20 seconds (it can also be exhausted), and the rest 10 seconds enters the next action. ***4 cycles of 8 minutes each. (If you are already a fitness professional, you can increase it to 12 minutes or even 18 minutes, that is, exercise for 50 seconds, rest for 10 seconds, and repeat 18 times). The result of this 8-minute training depends entirely on your own efforts, and depends on how you drive or force yourself to do actions in these 8 minutes (or 12 minutes). If you put physical comfort before exercise intensity, you won't get the results you want. Of course, the movements can also be combined according to your own situation, so try it quickly.
I wish you early success. If it is useful to you, please choose a satisfactory answer and give encouragement. thank you
Question 3: How do people with lumbar disc herniation lose weight? Can eat meal replacement, is to regulate the body, can be thin.
Question 4: How do patients with lumbar disc herniation lose weight? You can lose weight without eating greasy, high-sugar and greasy meat, drinking or eating at night.
Without exercise, you will consume 2500 calories a day. You can lose weight without eating more than this.
Question 5: How do obese people with lumbar disc herniation exercise to lose weight? First, aerobic exercise is 1. Running: 3000 meters a day should not be less than this number. (Walk after running) The speed should be reasonably fast, but it should be within your tolerance. You can slow down at 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.
Question 6: How do people with lumbar disc herniation exercise to lose weight? My stomach is thin. I used to weigh 160 Jin, and then I was in poor health. My waist is sour all day. . . I feel sick all over. Then make up your mind to lose weight. . I weigh 120 Jin now. 170 cm. It is quite successful. My stomach is thin now. I lost weight for three months, then I lost weight. Simple but cruel. . . Eat only tomatoes and cucumbers every day. Drink boiled water. Losing weight like this is not good for my stomach, so I had some stomach problems before. Later, I drank some porridge every day to nourish my stomach. It's almost the same now, and my figure has always been very low. This is my experience and I hope it will be useful to the landlord.
Question 7: How can patients with lumbar protrusion lose weight only by adjusting their diet and daily living habits? They don't need to go on a diet. They don't eat greasy food for dinner, barbecue and pickled food, oil in coarse grains such as soybean milk and corn in the morning. They can eat beef properly for lunch, but they can only eat meat dishes and not staple food. They can't eat fruit at two or three in the afternoon, and they won't be full after five. Just drink at least four Jin of water every day. Drink water slowly like tea, don't drink it in a hurry, otherwise it will swell or be prone to water poisoning. Don't drink water within two hours after meals, and don't drink water within three hours after sleeping. Don't touch all drinks with sugar and additives! Go to bed early and get up early, get up at 6 am to 7 am at the latest, and go to bed at 1 1 at the latest. Don't do much exercise, but exercise moderately, even if you walk twice. The point is not sitting for a long time, but getting up and walking for half an hour. Not only to lose weight, thin people should also adhere to this habit, so that they can not only lose weight but also be good for their health, and they can go down 5 to 65438+ almost a month.
Question 8: I have lumbar disc herniation. How can I reduce the fat in my waist and abdomen?
Partial weight loss is more difficult. It is not easy to lose only the fat on your stomach. To lose weight all over the body, you can reduce abdominal fat. If you insist on running at a moderate or slow speed for 40 minutes every day, combined with a low-calorie diet, I believe it will be effective. I have some ways to reduce abdominal fat, but remember that aerobic exercise is the best way, that is, running for 40 minutes.
People often hear or see the words "reduce waist, abdomen and buttocks" in advertisements. In fact, local exercise can't reduce local fat. First of all, local exercise consumes less energy, is easy to fatigue and cannot last. Second, the function of fat is controlled by nerves and internal regulation, which is systemic. Unlike muscle training, you can lose fat anywhere. But where the blood supply conditions are good and conducive to fat consumption, you can lose weight.
People who exercise to lose weight often complain that it is difficult for them to achieve the ideal effect. In fact, there is nothing wrong with losing weight through exercise, but some of their ideas and practices are wrong. Although exercise can consume heat energy in the body, research shows that even if you exercise hard every day, as long as you drink more cans of drinks and eat more biscuits and cakes, the effect of losing weight will be greatly reduced or even wiped out. Reasonable diet and exercise are indispensable for dieters.
Some dieters quit every 30 minutes, which can achieve the purpose of aerobic exercise, but it has little effect on weight loss. Only when the exercise lasts for more than 30 to 45 minutes can the body fat be mobilized. In addition, only continuous low-intensity aerobic exercise can make people consume more excess fat. The view that "the greater the intensity and intensity of exercise, the better the weight loss effect" is wrong. During low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which makes fat consume quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly.
First, eliminate abdominal fat and tighten abdominal muscles.
Sit in a chair with your body and thighs at 90 degrees and your back straight. Put your hands on your thighs and grab the edge of the chair. Exert your stomach, count to five slowly, and try to lift your knees to your chest. Pause at the highest point, and then slowly put down your body at a speed of slowly counting to five. The effect of this action can eliminate abdominal fat and tighten abdominal muscles. But be careful, your hands don't need to be hard, just put them on your thighs easily. Moreover, the body can't lean on the back of the chair, and you must be able to clearly feel the stomach exerting force. Do this action according to your own ability, but it is best to work in groups of at least six people at a time without interruption. You can take a break and repeat a group, and then increase it slowly.
Second, eliminate abdominal fat.
First put a cushion under your body, then lie flat on the ground, raise your thighs at 90 degrees to your body, and then bend your knees at 90 degrees to your thighs and calves. Put your heels on the chair and your hands on your ears. Then push your belly hard, count to five slowly, and try to raise your shoulders towards your knees. Pause at the highest point, and then slowly lower your body at a speed of slowly counting to five. The effect of this action: it can effectively eliminate abdominal fat and tighten abdominal muscles. There are several points that must be noted, that is, you don't need to hold your head with your hands, just put it on your ears easily. Otherwise, it may lead to incorrect stress on the neck and hands. The body doesn't need to get up too much, but you must obviously feel the strength of your stomach. And when the body is put down, prepare for the next action of getting up. Be careful not to lean back completely and keep your shoulders off the ground. I still do this action according to my own ability, but it's best to do at least eight groups at a time, without interruption, and repeat one group after a break. When you get used to this action, slowly increase it. However, if you are very good at doing twenty at a time and three to five groups at a time, then the curve of your abdomen will be very ideal.
Third, tighten the abdominal muscles.
You can use the bed at home and lie at the end of the bed, but outside the bed below your hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, your abdomen should be hard, and your legs should be straight forward at a speed of slowly counting to ten. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. This effect can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with a particularly thick abdomen. You must pay attention: relax your back, shoulders and arms. You must be able to clearly feel the strength in your stomach. When doing leg stretching, be sure to point your toes up. When your legs are straight, pay attention to keeping your body parallel. As for how many times to do it, it's best to do it continuously every time ... >>
Question 9: I have lumbar disc herniation and want to lose 50 points. Lumbar disc herniation is also related to obesity! After all, obesity limits the whole body, and the waist is the place where the whole body is most stressed. My father also has a prominent lumbar intervertebral disc. Later, he sprayed bone-seeking Fenggu Kangbaojian liquid to relieve a lot! So I suggest that parents must lose weight, for themselves and for their families! Must lose weight 1