Magic 10 big exercise small coup to lose weight, what should I do if I want to lose weight and don't want to exercise? Here are some ways to teach you how to lose weight by magic 10 exercise. Let's get to know it together! I hope you can lose weight successfully.
Magic 10 Great exercise and weight loss tips 1 1, spread your feet on the treadmill.
Have you ever noticed your feet when you exercise on the treadmill? What is their state when they run? Inside or outside the eight characters? Don't think it's just the running posture, it's also related to the amount of fat consumed.
Studies have shown that running posture will affect fat consumption. In other words, if you take the correct running posture, you can consume 6D0 calories in 30 minutes. Incorrect posture can only make your fat consumption lower than this figure. Eat more fat.
Advice for you: "outside eight-character" running method
When running, putting your feet in the "outside eight-character" state will not only make you run more stably, but also increase the resistance during running and consume more calories. And if you can stand on tiptoe when running, the effect will be better.
Step 2 practice fitness balls
Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs. In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor. The purpose of doing this is to keep your balance, constantly adjust your posture and move the meridians of your whole body.
Advice for you: put a fitness ball in the office.
Of course, we don't think we can force you to change your chair into a fitness ball, but you can put a fitness ball in the office. Especially when you are sleepy after lunch, sitting on the fitness ball for 30 minutes will immediately refresh you. In addition, it would be more perfect if you could exercise with dumbbells again.
3. Jump rope and jump "double shake"
The fitness instructor said: You should do skipping rope 200 times a day, which can tighten your whole body muscles, burn fat better and achieve the purpose of body shaping. This statement is true! But if we change the way of skipping rope, we may get twice the result with half the effort.
Advice for you: Try 100 "Double Shake" every day.
The "double shaking" jump in skipping rope means that when you jump with a rope, the rope passes under your feet quickly twice. Compared with the normal skipping method, this is more difficult, but it is also the best jumping method to consume fat. It can effectively burn 26 calories of fat in one minute, and it can tighten your whole body muscles, exercise endurance and enhance strength.
Step 4 give yourself a break
First of all, you should recognize yourself: you are just an ordinary company employee, not someone who wants to win a lifelong medal through exercise and fitness. Therefore, your fitness training should be slow and appropriate, and never be an enthusiastic "fitness saint".
Advice for you: 1/4 principle
This is the "time principle" from the recommendation manual of American Fitness Association. Its advice is: within 60 minutes of exercise, make sure you have a 20-minute break; In the annual exercise and fitness plan, you should set aside 1/4 time to learn theoretical knowledge for yourself and upgrade and update your fitness concept. You know, fitness is not the whole of life, life needs fitness to adjust.
5, jumping in place consumes the most fat
Jumping is a good way to keep fit. Regular jumping exercise can make the body get health care vibration massage, thus improving health, enhancing physical fitness and improving exercise level. Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level, balance ability and developing the ability and sensitivity of coordinating exertion.
Advice for you: practice jumping in place with your bare hands.
That is to say, in the absence of any equipment, the jumping action is repeatedly practiced in situ. Such as: straight leg jump-starting from squat, swing your arm and jump up, and the fall buffer will return to squat. Repeat this 5- 10 times, and practice 2-3 times a week. The essentials of abdominal jumping are: from the beginning of semi-squatting, swing your arms and jump up to close your legs and abdomen, and then continue to repeat the exercise after falling backwards. Exercise twice a week in 3 groups, each group 10-20, which is very effective for abdominal weight loss.
During exercise, you should choose soft ground, such as sand and grass. After exercise, you should pay attention to relaxing and massaging your calves to prevent shin inflammation and affect your health.
6. Use charts to witness your progress.
Go to the gym every week and sweat a lot every time. But you never seem to count how much fat you consume. Because of losing weight, your coach may make you pay more attention to the quantity and frequency of your diet. But the fitness items and frequency are also worthy of attention. Only by recording from time to time can we be aware of it.
Advice for you: Make a fitness record card.
This is a fitness record card that belongs only to you. We hope it can witness your progress through the table curve, let you pay attention to your progress at any time and give yourself more confidence. The form should include: weight, sports events, exercise time, calorie consumption, physical flexibility, physical sensitivity, mental state, etc.
Replace the fitness record card at least four times a year and set new fitness goals. For example, when you see in the table that you can finish 50 sit-ups in 2 minutes, you can increase the number of sit-ups in your next plan, so that you can have more and higher goals.
7. Hold on for another minute.
When we are doing yoga training, we are usually asked to keep an action for 2-3 minutes. It may be difficult for you to start practicing. But with the increase of practice time, they are no longer difficult, and you may be able to keep them longer or do more difficult movements.
Advice for you: keep the yoga tree posture for one more minute.
When doing yoga, you must have done the practice of "tree posture". Practitioners are generally required to keep this posture for 3 minutes to stretch their muscles and stretch their bodies. In fact, you might as well keep it for one more minute, so you can burn more fat and exercise endurance.
8, can't ignore the reverse movement.
It's a little difficult to draw a circle straight back like a wheel, but it's the muscles behind our shoulders that push us. This movement is more difficult than frontal swimming (the muscles in front of the shoulders make us move forward), but it can mobilize the back muscles more accurately than biceps brachii. In this action, the most beneficial part is the chest. The more the scapula muscles are exercised, the more beautiful the chest contour will be.
Advice for you: backstroke
Only long-term swimming (at least half an hour before your fat starts to burn) and regular swimming (three times a week) can see the effect. It is best to stay in cold water, because too high a temperature can easily lead to cramps and poor breathing. Try to keep the speed slow, but you can run several times without much effort (reminder: the effect of swimming can only be felt through long distances). Finally, the more your arms stretch behind your head, the longer your muscles will stretch.
9. Walking on a pole
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. To be on the safe side, the negative weight should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.
Advice for you: walk on a pole for 30 minutes every day.
You can refer to the following data: running for 30 minutes consumes 2 10 calories; Wearing a weight-bearing vest and walking for 30 minutes can consume 23 1 calorie; Walking with a long pole for 30 minutes can consume 252 calories. Still hesitating? Hurry up and take the pole and hit the road!
10, "grab the ground with your feet" when walking.
Scientific walking exercise can not only strengthen the body, but also make people fit. Therefore, walking has become an effective and scientific fitness method. The World Health Organization once said that "the best exercise is walking". However, in order to achieve the ideal exercise effect, walking skills can not be ignored.
Advice to you: Pay attention to the correct and effective posture.
Correct posture: the head should be straight, the eyes should be flat, and the trunk should be straight naturally (shoulders sink, chest and waist are slightly stiff, and the abdomen is miniature). This posture is conducive to the smooth flow of meridians and qi and blood, and makes human activities in a benign state.
Pay attention to the sense of rhythm: when walking, the body's center of gravity moves forward, the limbs are coordinated, the pace is strong and natural, the stride is moderate, and the feet should have a sense of rhythm when landing.
Natural Breathing: Try to pay attention to the skills of abdominal breathing, that is, try to exhale with a little force, inhale naturally, and coordinate the breathing rhythm with the pace rhythm.
"Grab the ground with your feet": When walking, one foot touching the ground should have a "grab the ground" action (toe adduction), which will promote the microcirculation of feet and legs. Walking speed: It depends on individual circumstances. It is found that walking at a speed of 80-85 meters per minute for more than 30 minutes has the most obvious effect of disease prevention and fitness.
Magic 10 big exercise and small coup to lose weight 2 First, the exercise method of losing weight quickly
Fast weight loss method 1: spread your feet on the treadmill.
Did you pay attention to your correct footwork when exercising on the treadmill? What is the state that running consumes more fat? Although it looks like a running posture, we need to know. It can also be about how much fat you eat.
Studies have shown that running posture will affect fat consumption. In other words, if you take the correct running posture, you can consume 6D0 calories in 30 minutes. Incorrect posture can only make your fat consumption lower than this figure. Eat more fat.
When running, keeping your feet in the shape of an "outer figure of eight" can make you more stable when running, and at the same time increase the resistance when running, which is equivalent to consuming more calories in the same time period. If you choose to run on tiptoe at the beginning of running, the weight loss effect will be better. In short, adjust the running difficulty according to your own situation, so that you can lose weight quickly.
Fast weight loss method 2: work on the fitness ball
Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs. In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor. The purpose of doing this is to maintain balance, constantly adjust posture and move the meridians of the whole body.
Of course, we don't think we can force you to change your chair into a fitness ball, but you can put a fitness ball in the office. Especially when you are sleepy after lunch, sitting on the fitness ball for 30 minutes will immediately refresh you. In addition, it would be more perfect if you could exercise with dumbbells.
Fast weight loss method 3: jump rope and jump "double shake"
The fitness instructor said: Do 200 skipping exercises every day, which can tighten the muscles of the whole body, burn fat better and achieve the purpose of body shaping. This statement is true! But if we change the way of skipping rope, we may get twice the result with half the effort.
The "double shaking" jump in skipping rope means that when you jump with a rope, the rope passes under your feet quickly twice. Compared with the normal skipping method, this is more difficult, but it is also the best jumping method to consume fat. It can effectively burn 26 calories of fat in one minute, and it can tighten your whole body muscles, exercise endurance and enhance strength.
Method 4: Give yourself a break.
The first thing we need to understand is that losing weight is not the same as wanting to go to work. So when you exercise, you must exercise step by step. At the same time, we should not only know how to exercise, but also give ourselves proper rest and relax our muscles.
The first thing we need to understand is that losing weight is not the same as wanting to go to work.
This is the "time principle" from the recommendation manual of American Fitness Association. Its advice is: within 60 minutes of exercise, make sure you have a 20-minute break; In the annual exercise and fitness plan, you should set aside 1/4 time to learn theoretical knowledge for yourself and upgrade and update your fitness concept. You know, fitness is not the whole of life, life needs fitness to adjust.
Fast weight loss method 5: jumping in place consumes the most fat.
Jumping is a good way to keep fit. Regular jumping exercise can make the body get health care vibration massage, thus improving health, enhancing physical fitness and improving exercise level. Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level, balance ability and developing the ability and sensitivity of coordinating exertion.
That is to say, in the absence of any equipment, the jumping action is repeatedly practiced in situ. Such as: straight leg jump-starting from squat, swing your arm and jump up, and the fall buffer will return to squat. Repeat this 5- 10 times, and practice 2-3 times a week. The essentials of abdominal jumping are: from the beginning of semi-squatting, swing your arms and jump up to close your legs and abdomen, and then continue to repeat the exercise after falling backwards. Exercise twice a week in 3 groups, each group 10-20, which is very effective for abdominal weight loss.
Is to practice jumping repeatedly in situ without any equipment.
During exercise, you should choose soft ground, such as sand and grass. After exercise, you should pay attention to relaxing and massaging your calves to prevent shin inflammation and affect your health.
Fast weight loss method 6: witness your progress with a chart.
Go to the gym every week and sweat a lot every time. But you never seem to count how much fat you consume. Because of losing weight, your coach may make you pay more attention to the quantity and frequency of your diet. But the fitness items and frequency are also worthy of attention. Only by recording from time to time can we be aware of it.
This is a fitness record card that belongs only to you. We hope it can witness your progress through the table curve, let you pay attention to your progress at any time and give yourself more confidence. The form should include: weight, sports events, exercise time, calorie consumption, physical flexibility, physical sensitivity, mental state, etc.
Replace the fitness record card at least four times a year and set new fitness goals. For example, when you see in the table that you can finish 50 sit-ups in 2 minutes, you can increase the number of sit-ups in your next plan, so that you can have more and higher goals.
Quick weight loss method 7: stick to it for one more minute.
When we are doing yoga training, we are usually asked to keep an action for 2-3 minutes. It may be difficult for you to start practicing. But with the increase of practice time, they are no longer difficult, and you may be able to keep them longer or do more difficult movements.
When doing yoga, you must have done the practice of "tree posture". Practitioners are generally required to keep this posture for 3 minutes to stretch their muscles and stretch their bodies. In fact, you might as well keep it for one more minute, so you can burn more fat and exercise endurance.
Eight ways to lose weight quickly: reverse exercise that can't be ignored
It's a little difficult to draw a circle straight back like a wheel, but it's the muscles behind our shoulders that push us. This movement is more difficult than frontal swimming (the muscles in front of the shoulders make us move forward), but it can mobilize the back muscles more accurately than biceps brachii. In this action, the most beneficial part is the chest. The more the scapula muscles are exercised, the more beautiful the chest contour will be.
Only long-term swimming (at least half an hour before your fat starts to burn) and regular swimming (three times a week) can see the effect. It is best to stay in cold water, because too high a temperature can easily lead to cramps and poor breathing. Try to keep the speed slow, but you can run a few times if you don't work hard (reminder: the effect of swimming is only crossing.
Fast weight loss method 9: walking on a pole
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. To be on the safe side, the negative weight should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.
Second, the fastest way to lose weight in summer
Summer weight loss coup: hula hoop
Hula hoop is one of the lasting ways to lose weight. You only need to control your diet and watch TV for half an hour, which consumes at least 250 calories an hour. Losing weight is no longer a dream.
Summer weight loss coup: hold your head high and hold your chest high
The hips are clamped inward, the sides of the waist are stressed, the shoulder blades are clamped, the shoulders are fully opened, the neck and shoulders are drooping, relaxed but not shrugged, and the chin is slightly raised.
Summer weight loss coup: slimming products
This should be set according to your own situation. Some people eat some weight-loss products, but it is useless to change them. It is best to have targeted weight-loss products.
Summer weight loss coup: yoga
Yoga is a very effective exercise to lose weight, especially in the abdomen, because while doing yoga, you are also doing breathing exercises with your abdomen. Yoga practice is very effective in shaping the body. If we persist for a long time, thin waist will no longer be just an empty dream.
Summer weight loss coup: exercise
Exercise is undoubtedly the most effective way to lose weight. Consume calories through exercise and make your body healthy at the same time. If you have never exercised before, try to take your time, give yourself a start and let your body receive gradual training. 30 minutes a day, 4-5 days a week, regular exercise will give you unexpected results, not only health, but also weight loss and bodybuilding.
Third, Gundam 10 recommended slimming tips
1, eat vegetables every day
It is best to eat more than five servings of vegetables every day. Vegetables contain a lot of cellulose, vitamins, trace elements and water. In addition, their calories are also very low, and one serving of vegetables contains 35-50 calories. Eat a variety of vegetables every day, and each vegetable can provide you with different nutrition.
A simple and light diet is the healthiest.
Should be properly controlled from the food. Control the intake of sugar staple food, especially eat less greasy and sweets, control the amount of food, eat less snacks, don't drink, eat more vegetables and fruits, and the food should be light, so that the energy supply is lower than the consumption.
3. Don't interrupt the fruit.
Just like vegetables, fruits are a good source of various nutrients. Each serving of fruit can have 50- 100 calories, and fruit is also your best choice for dinner or dessert. They are delicious and sweet, which is a good way to relieve cravings.
4. Do sit-ups after getting up.
Most people's understanding of sit-ups may only stop at increasing waist strength. In fact, it can effectively promote the movement of abdominal viscera and help you excrete toxins accumulated in your body on the first day of the morning. If you can do sit-ups after getting up every morning, you can maintain a high fat burning efficiency throughout the day.
5. Use the "days" of each month.
From the eve of ovulation to the first two or three days of a "good friend's visit", the secretion of estrogen will reach its peak, and the metabolism of the body will increase by about 10% during this period. This is the best time for you to lose weight. Doing some jogging or stretching small muscle groups can help the body burn calories most effectively.
Step 6 eat regularly
To lose weight, you must eat regularly. You must never eat without eating. It is a big mistake to eat only Chinese food for breakfast and dinner.
The biggest taboo for people who lose weight is not eating breakfast. Breakfast is the source of energy for a day. You can eat three big meals or five small meals a day. You can eat three big meals if you have a good appetite, but not all three meals are big fish and big meat. If the appetite is small, you can choose to eat five small meals a day, and each meal is getting less and less, which can also satisfy your taste buds. If you go on a diet to lose weight, it is easy to eat too much food because you are too hungry, which will not only break your job but also hurt your health, which is very bad for your health.
7. Enjoy lean food
The most important thing is to remember to enjoy your food. Slow down when eating. Most of us often eat so fast that our stomachs don't have time to process food completely, which may even lead to indigestion and calorie intake. So we should enjoy every bite and chew every bite slowly. Don't eat in a hurry, sit down and enjoy your food slowly.
8. Drink more water instead of drinks.
Many people will lose weight by drinking water, which is a good way. I often drink water to lose weight when I lose weight. Drinking water can improve metabolism, accelerate the discharge of waste in the body, and it is not easy to accumulate toxic substances harmful to the human body. It can also make gastrointestinal peristalsis normal and constipation difficult. It is most suitable to drink 2000cc to 3000cc a day. Like myself, I usually prepare a kettle, and the kettle must be marked so that I can know how much I have drunk today. If it is inconvenient to carry, go to the convenience store to buy water to drink. Every bottle of water will have a detailed cc number on it, so you are not afraid to drink it wrong. People with edema in the lower body should remember to drink less water at night.
Drinking drinks will lose weight, and sports drinks should not be used instead of water. How to lose weight by drinking only drinks without drinking much water? You can choose to drink vegetable juice, black coffee, sugar-free green tea or black tea to lose weight. Never touch carbonated drinks, juice drinks, refreshing drinks or fancy coffee. If you can avoid lattes and cappuccinos as much as possible, drinking water is best for your health.
9. Take a bath while exercising.
When taking a bath, you might as well move your neck, twist your waist and stand on tiptoe. If you have enough time, don't be in such a hurry-wash slowly and soak slowly, so that blood can fully flow to the body surface and promote metabolism. Enjoy taking a bath while consuming 100 calories!
10, shop shopping
Go shopping in the supermarket with your mother! Remember not to push the cart, but to carry the shopping basket yourself. Tiptoe to get something, bend down to get the goods, and then help my mother carry the things home. She will praise you for being sensible! At the same time, your body fat will also be quietly reduced!
Four or eight ways to lose more fat.
1, eating vegetable oil will not make you fat.
It is generally believed that corn oil and sunflower seed oil from plants have lower calories than butter and are suitable for cooking during weight loss. Actually, this view is not comprehensive. From the nutritionist's point of view, the same amount of animal oil and vegetable oil contain the same amount of calories. 100 grams of oil contains more than 900 calories. The difference is that vegetable oil has low cholesterol content and is good for health. But frying food with vegetable oil can also make high-calorie food, so the key is not what oil to eat, but how to eat it.
2. Blind pursuit of low-calorie recipes
It is correct to reduce calorie intake in the process of losing weight, but the diet below 800 calories may eventually lead to malnutrition, lower metabolic rate, and soon gain weight after eating too much. Eating less and eating more, and paying attention to nutritional balance are the keys to weight loss recipes.
3. Say goodbye to the "potato" category
Potatoes and sweet potatoes are not only delicious, but also low-calorie foods that can produce satiety. It's just that most potato chips and chips on the market are hated by dieters, which makes people mistakenly think that potatoes are the enemy of weight loss. In fact, potatoes are low in calories, but their nutritional value is five times that of rice and wheat, their iron content is three times that of white rice, and they are also rich in protein and vitamin C. Therefore, it is a delicious and nutritious diet food to give up the cooking methods that are easy to get fat and cook potatoes with seasonings.
When you have to drink, use hard liquor instead of beer and whisky.
Sugar in wine is not the key factor to make people fat. Pure alcohol can't affect waist and hip circumference, and alcohol can't be converted into fat, but can only promote fat storage. The heat generated by alcohol in wine cannot be stored in the body. The body consumes alcohol first, and then other fuels. Therefore, hard liquor makes people fat as much as other alcoholic beverages. Moreover, when drinking, it is often accompanied by some high-fat snacks, such as potato chips and nuts. Unfortunately, any fat ingested with alcohol will be directly stored as fat. So the key is not what to drink, but what to eat when drinking.
5. Replace rice and meat with vegetables and fruits.
Many people think that eating only vegetables and fruits is low in calories and rich in nutrition, which is the best diet during weight loss. Although vegetables and fruits are not high in calories, they are not easy to feel full. If you eat too much unconsciously, your appetite will be enlarged. Once you stop eating vegetables and fruits as the staple food, your enlarged appetite will definitely become your weight loss killer!
More importantly, eating only vegetables and fruits will lead to nutritional imbalance. The causes of obesity are different, not necessarily a single accumulation of nutrients, but often a lack of nutrients that convert fat into energy. When the body's fat is converted into energy, it needs a variety of nutrients, such as vitamin b2, vitamin b6, folic acid and so on. Without these substances, fat is not easy to generate energy and naturally accumulates in the body. Foods rich in these nutrients, such as cheese, peanuts, eggs and fatty foods such as animal liver and meat, have been replaced by vegetables and fruits for a long time, and naturally lack the motivation for energy conversion.
6. quitting smoking will make you fat
Many people think that tar and nicotine in cigarettes help to burn calories, so they don't want to quit smoking because they are afraid of getting fat. Tracing back to the source, this is a psychological suggestion. Many people do gain a little weight when they quit smoking, because smoking will reduce your taste sensitivity and interest in food. Once you quit smoking, your sense of taste and smell will return to normal, and your appetite will also return. Your appetite will naturally improve. As long as you control your appetite a little, there won't be a big rebound.
7. You can lose weight by jogging for 30 minutes.
Many people think that long-term high-intensity exercise is not as good as moderate-intensity sustained exercise, and you can lose weight by jogging for 30 minutes at a time. However, research shows that although jogging can achieve the purpose of aerobic exercise, it has little effect on weight loss. Moreover, only after the exercise lasts for about 40 minutes will the body's fat be mobilized to supplement energy with glycogen. No matter the intensity of exercise is shorter than or about 40 minutes, fat consumption is not obvious.
8, completely refuse the intake of fat
Fat seems to be the enemy of body shape, or the hidden danger of various diseases, and can only be removed quickly. In fact, maintaining a certain amount of fat can not only keep your body temperature constant, but also reduce the impact of shock on internal organs. More and more studies also show that the function of fat in promoting metabolism and the role of fatty foods in losing weight are not always negative. Edible fat will not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.