The following is a small plan (try it): Plan 1: If you want to lose weight, don't be eager for quick success. Take your time. After losing weight quickly, it must be a quick rebound! If you want to lose weight, you can't take diet pills. If you want to lose weight, please start with your eating habits and lifestyle! See Scheme 2 for details: Walking to lose weight. Sports doctors found that walking is the best aerobic exercise. Long-term walking can increase energy consumption in the body and promote the utilization of excess fat in the body. Adults who are obese because they eat more and exercise less can lose weight if they can keep exercising every day and control their diet reasonably. It is reported that in California, some obese people who failed to diet and lose weight still maintained their usual eating habits under the guidance of experts, but they were required to walk for at least 30 minutes every day for one year. A year later, all the people who implemented this plan lost weight, with an average of about 10 kg. The advantage of walking to lose weight is to lose fat instead of muscle, which is different from the loss of muscle tissue caused by dieting. Adopting "walking" to lose weight and keep fit requires a certain pace, speed and distance, which is different from walking and jogging. Simple and easy, and the weight loss effect is remarkable. It is considered to be the most suitable method for middle-aged and elderly people to lose weight and keep fit. The specific exercise method is as follows: 1. The correct walking posture is that the stride is larger than ordinary walking, the upper body leans forward slightly, the arms swing back and forth, breathing naturally, paying attention, striding forward, the speed is gradually accelerated and the distance is lengthened. 2. The walking speed is per minute 133m (about 7km/h), and the heart rate is 70% of the maximum heart rate. You should walk continuously for at least 60 minutes or walk 10,000 steps every day. 3. Walking speed can be divided into five types: very slow, slow, medium, fast and fast. Slow speed is 2.5~3.0 kilometers per hour, and the number of steps per minute is 60~70; Slow speed 3.1~ 4.0km/h, with 70 ~ 90 steps per minute; The medium speed is 4. 1~5.6 kilometers per hour, and the steps per minute are 90 ~120; The high speed is 5.7~6.4 kilometers per hour, and the steps per minute are121~140; Fast speed requires 100~ 1 10 minute coverage 10 km, and the number of steps per minute is above 140. 4. Mildly obese people can choose fast exercise, moderately obese people can choose slow and moderate exercise, and severely obese people can only choose slow and slow exercise. Exercise every day, mainly on the flat ground, for 40~60 minutes each time. Step by step and persevere. Before and after walking to lose weight, do some unarmed exercise and relaxation activities. You don't have to wear too many clothes when you walk, your shoes should feel comfortable and your heels should have rubber soles. The ideal walking place for the walking weight loss training program is outdoors, preferably on the hillside. Nothing is more wonderful than walking in the wild! When the weather is bad, you can walk indoors. For example, in the gym or at home with the help of a walker. First of all, you should find your own balance point, slow down your walking speed at first and gradually improve it. Look forward, not down, or you will lose your balance. Don't loosen the handle of the walker until you are sure. Whether outdoors or indoors, you can refer to the following three walking training plans. You can choose one of the schemes or combine them. 3~ 6 times a week, 20~ 60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan. Basic stage of primary walking training plan: this stage is the basis of training walking. Take a walk 3~ 4 times a week. You choose to walk faster than walking. Each walk time is about 10~20 minutes, and then gradually increase the walking speed and time. 1~ 2 weeks: During these two weeks, I focused on training my walking posture, relaxing my shoulders, slightly contracting my shoulder blades, holding my chest out and abdomen in. Take a walk 3~ 4 times a week; 3~ 4 weeks: You should increase the speed by 5~ 10%. For example, your walking speed is 4.5 km/h in 1~ 2 weeks, and you can increase the speed to 4.7 ~ 5 km/h; 5~ 6 weeks: You can choose hills for walking training. Intermediate walking training program steps: step up and down, high-intensity exercise and low-intensity "recovery" cross, which is the so-called intermittent exercise method. Such exercise is of great benefit to the cardiovascular system. Go quickly: the speed should not be faster than 7.2 km/h; Walk slowly: the speed is not slower than 4.8km/h 1 ~ 2 weeks: the proportion of intermittent exercise is 2:2 (walk fast for 2 minutes, then walk slowly for 2 minutes); 3~ 4 weeks: the interval is 3:2 (walk fast for 3 minutes, then walk slowly for 2 minutes); 5~ 6 weeks: Intermittent exercise ratio: 3: 1 (walk fast for 3 minutes, then walk slowly 1 minute). It is best to choose hills or hills for advanced walking training. First walk up the mountain for 2 minutes, and keep the heart rate at 85% of the highest heart rate. Then turn around and walk down the hill for 2 minutes, and reduce the heart rate to 60~ 65 of the highest heart rate. The faster you walk, the better you feel. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs. 1 week: Walking training with slightly changed rhythm, start walking at a relaxed speed, such as 4.8 km/h, so that your highest heart rate is around 65%, then walk up the mountain at a faster speed, pay attention to rest in the middle, and then repeat the exercise; 2~ 4 weeks: increase the walking speed to 6.4 km/h; 5~ 6 weeks: Increase the walking speed to 7.2 km/h Scheme 3: Weight loss exercise (1) This weight loss exercise can help you lose weight easily, including the following eight links: abdominal breathing exercise, about 1~2 minutes. Take a standing posture, open your feet, lift your arms up and abduct when inhaling, recover when exhaling, and contract your abdominal muscles slowly and forcefully. Practice standing still for about 3~5 minutes. Raise your legs as high as possible and gradually speed up the frequency. Relax and practice 1~2 minutes. Relax your shoulders and put your hands on your hips. Piling practice, about 2~3 minutes. Open your feet and bend your knees at an angle of not less than 60 degrees when squatting. Do sit-ups for about 2-3 minutes. Take a supine position with your legs shoulder-width apart and your feet on the bed. When practicing, raise your arms straight to your sides, and then try to sit up by inertia. If you have difficulty sitting up, you can tie a rope at the foot of the bed and sit up with both hands holding the rope. Swallowing balance exercise, about 2~3 minutes. Take a prone position, raise your head as far as possible when inhaling, and stretch your arms back at the same time, and relax and recover when exhaling. Straight leg lifting exercise, about 2~3 minutes. Take the supine position, raise your legs to 45 degrees when inhaling, and relax and recover when exhaling. Dynamic breathing exercise, about 1~2 minutes. Take the supine position, raise your hand and abduct when inhaling, and put your hands on your side when exhaling. The above exercises are suitable for obese people with good cardiovascular function, and those with poor cardiovascular function can practice other weight-loss exercises under the guidance of doctors. (2) Weight loss exercises that make your figure eye-catching (multiple pictures) See (3) Rope ball weight loss exercises Rope ball, also known as fitness ball, is a new type of fitness equipment. Practitioners hold the grip ring and hit the acupoints of various parts of the body through the elastic racket at the other end of the rope, so as to achieve the purpose of fitness and weight loss with the whole body exercise. This paper introduces several exercise methods: first, stand upright, take a step with your left foot 1-2, swing your arms horizontally to the left, straighten the rope, and kick your right leg sideways; 3-4 Strike the ground with your right foot, swing your arms horizontally from bottom to right, straighten the rope, kick your right leg sideways, 5-8 Strike your arms to the left once and a half (straighten the rope) and slide to the left at the same time. After that, the left foot touches the ground behind the left leg and squats into a half squat. Repeat 3 times. Requirements: the movements should be in place during practice, the hands should be visible when squatting sideways, and the legs should be straight when kicking sideways. Second, the body is upright, 1-4 hits two steps to the left, the body naturally shakes, and the arms are straight and the ball rope is flat on the chest; Take 5-8 beats to the left and turn 360 degrees. Repeat 3 times. Requirements: Step sideways, straighten the ball and rope with both arms, lie flat on your chest, shake your body naturally, and strive to be in a straight line with your body. Third, standing posture, 1-4 hit three steps forward, holding the handle stone at the joint of the rope ball with the left hand, raising the left arm horizontally in front of the fist, and slapping the left shoulder, elbow, wrist and hand in turn. 5-8 Take three steps backward. Hold the handle with your left hand, hold the rope and ball joint with your right hand, make a fist horizontally with your left arm in front, and beat your left hand, wrist, elbow and shoulder in turn. Requirements: When practicing this movement, both advance and retreat start from the left foot. When slapping the body, the elbow turns slightly inward, and the slapper turns slightly outward. Fourth, the left hand holds the handle ring and slaps, the left foot steps to the left, the crotch swings to the left, and the right hand is in front of the left abdomen. Then, hold the handle with your left hand and hit the left shoulder with the rope. Your hand is turned out, your palm is up, your hips are swinging to the right, and your right hand is still. * * * Beat two or eight times. 5. Hold the rope with your left hand and beat the right rib. At the same time, take a step to the left with your left foot, swing your hips to the left, and bend your right hand flat on your chest. Then the left hand holds the handle and the rope to beat the left rib, while swinging the crotch to the right and bending the right hand flat on the chest. * * * Beat two or eight times. Requirements: Draw a semicircle on your chest with a rope in your left hand, and do exercises while playing. You can use wave steps when moving left and right, and the movements should be coordinated and natural. Six, the body is upright, 1-4, the left hand holds the rope, and the two arms circle the ball from bottom to top. On the fourth beat, the upper body turns slightly to the left, and the left hand throws the racket back on the left shoulder, and the right hand is akimbo. At the same time, the left foot began to walk three steps to the left, and the right foot landed in front of the left foot. The 5- 8 beat is the same as 1-4, and the beat direction is opposite. Requirements: When practicing, keep your arms straight and the rope straight, throw the ball up and make a big circle around your shoulders. Seven, standing posture, 1-4 clap marking time, hold the handle with the left hand, and slide the right hand forward to the rope ball joint, flat chest; 5-8 rackets lift the leg in place, and the right hand hits the racket in the middle of the outer thigh, first left and then right. Take a beat. Requirements: Raise your thighs high, run and jump briskly, relax and coordinate with each other. Eight, standing posture, legs together, hands holding the ball rope joint and handle, arms naturally drooping, breathing evenly, you can end the whole set of movements. Requirements: graceful movements, brisk steps and overall coordination. Scheme 4: Yoga (1) yoga five styles, easy to remove fat. There is no so-called body shape and no strict external restrictions in practicing yoga, because it emphasizes the balance between body and mind. In this busy life, we can increase the softness of the body through a few simple yoga moves, let yourself relax and decompress, and let you experience the wonderful state of body and mind. Here are some simple actions: (. This action can eliminate depression and emit heat. Action 2. The tilted U-shape can relax the neck and make the back straighter. Enlarge the chest and increase the flexibility of the spine. At the same time, make blood flow to the neck and chest, increase thyroid function and repair the body. Action 3. Bend the root tree and call it the queen's posture. Peace of mind is conducive to physical and mental health. This action makes the blood flow backwards and exercises the whole body. ..... (See more pictures): Option 5: Dance modern dance, go to the video store to buy dynamic tapes or VCDs, and dance to the music (valid for 30 minutes).