First, walk to lose weight.
Don't underestimate walking, a sport that everyone can do. If the method is wrong, it is likely to be counterproductive.
The correct way to keep fit is to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.
If you have decided to take a walk as your fitness program, here are some walking exercises for your reference:
1. Ordinary walking method
Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.
2. Fast walking method (recommended! )
Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
3. Quantitative walking method
Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
4. Swing arm walking
When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Step 5 walk on the abdomen
Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.
Maintenance after walking exercise
White-collar women may have to associate with high heels all day for work reasons, but it should be noted that leather shoes, especially soles, must not be too hard, and shoes should not squeeze their feet. When you come home after a walk, you'd better go barefoot and relax completely. Pay attention to soaking feet with hot water when taking a bath, which can relieve foot fatigue. After taking a shower, sitting on the bed, relaxing your legs and massaging your hands from bottom to top will help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. A little exercise can greatly beautify your calf.
Second, drink oolong tea.
Oolong tea combines the production methods of green tea and black tea, and its quality is between green tea and black tea. It has the rich fragrance of black tea and the fragrance of green tea, and has the reputation of "green leaves with red edges". After tasting, the teeth and cheeks remain fragrant, and the aftertaste is sweet and fresh. The pharmacological effects of oolong tea are outstanding in decomposing fat, losing weight, bodybuilding and so on. It is called "beauty tea" and "bodybuilding tea" in Japan. To form the excellent quality of oolong tea, the fresh leaves of excellent varieties of tea trees are selected as raw materials, and the picking standards are strictly controlled; Secondly, it is an extremely fine production process. Oolong tea can be divided into three subcategories: beating green, shaking green and hand-made green because of different ways of making green. According to different producing areas, business habits are divided into the following sub-categories: northern Fujian oolong, southern Fujian oolong, Guangdong oolong and Taiwan Province oolong. Oolong tea is a unique tea in China, mainly produced in northern Fujian, southern Fujian, Guangdong and Taiwan Province provinces. In recent years, Sichuan, Hunan and other provinces have also produced a small amount. Oolong tea evolved from Gongchalong Formation and Fengbing in Song Dynasty and was created around 1725 (Yongzheng period of Qing Dynasty). According to Fujian's "Anxi County Records", "Anxi people first invented oolong tea in the third year of Qing Yongzheng, and then it was introduced to northern Fujian and Taiwan Province Province." According to historical research, there were tea shops in Fuzhou in 1862, and oolong tea in Taiwan Province province was exported in 1866. At present, oolong tea is mainly exported to Japan, Southeast Asia, Hong Kong and Macao except Guangdong and Fujian provinces. Various oolong tea names: Wuyi Rock Tea; Wuyi cinnamon; Narcissus in northern Fujian; Tieguanyin; White-haired monkey; Octagonal pavilion asparagus tea; Huang Jingui; Yongchun bergamot; Anxi color species; Phoenix narcissus; Oolong in Taiwan Province Province; Taiwan Province seed packaging; Dahongpao; Iron arhat; White crowned chicken; The health function of turtle oolong tea: the magical power of tea has long been heard. Lu Quan, a poet in the Tang Dynasty, described the efficacy of tea in this way: "One bowl moistens the throat, two bowls are lonely and boring, and three bowls are poor, with only 5,000 volumes of words; Four bowls of light sweat, unfair life, scattered to the pores; Five bowls of clear skin; Six bowls of fairy spirits; Seven bowls can't be eaten; I just feel a breeze under my arm. Wu Shu, a Song Dynasty poet, said in Tea Fu: "It is wonderful that a husband can relieve boredom and thirst, turn bones and strengthen the body, thanks to tea milk. Li Shizhen's Compendium of Materia Medica in the Ming Dynasty said: "Tea tastes bitter and cold, and the yang in the yin will sink, which can best reduce the fire. "Oolong tea is a special famous tea in China. Modern scientific research at home and abroad has confirmed that oolong tea not only has health care functions such as refreshing the brain, relieving fatigue, promoting fluid production and diuresis, relieving fever and preventing diseases, killing bacteria and diminishing inflammation, detoxicating and preventing diseases, helping digestion and relieving boredom, losing weight and keeping fit, but also has special functions such as preventing cancer, reducing blood fat and resisting aging. 1. Anti-cancer1998 June 15 Health News (Reporter Zheng Yuanxiang) Not long ago, Han Chi, an associate researcher in the Toxicology Laboratory of the Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine, and her assistant Xu Yong conducted an anti-cancer test of tea on animals. They fed mice five kinds of tea, such as Anxi Tieguanyin, and at the same time, they were fed methyl carbazide glue, a synthetic carcinogen with purity greater than 99.8%. After three months, the incidence of esophageal cancer in rats was 42-67%, and the average number of tumors in rats with cancer was 2.2-3. The incidence of esophageal cancer in rats who did not drink tea was 90%, and the average number of tumors in mice with cancer was 5.2. Five kinds of tea have the best anticancer effect in Anxi Tieguanyin. At the same time, they also conducted another experiment, that is, using sodium nitrite and methyl carrageenan as carcinogenic precursors. The results showed that none of the rats in the tea drinking group developed esophageal cancer, and the incidence rate was 100%. This result proves that tea can completely block the endogenous formation of nitrite nitrogen in the body. 2. Lowering blood lipid 198 1 year, a male professor from Toyokawa village in Miyagawa, Japan and a foreign women's university conducted an experiment on the effect of oolong tea on animal fat metabolism, which proved that oolong tea can significantly inhibit the increase of cholesterol and neutral fat in blood. From 65438 to 0983, Fujian Institute of Traditional Chinese Medicine observed a group of patients with hypercholesterolemia. When they stopped using all kinds of lipid-lowering drugs, they drank oolong tea twice every morning and evening. After 24 weeks in a row, the blood cholesterol content of patients decreased to varying degrees. Further animal experiments show that oolong tea can prevent and alleviate atherosclerosis of aortic blood lipids. Drinking oolong tea can also reduce blood viscosity, prevent erythrocyte aggregation, improve blood hypercoagulability, increase blood fluidity and improve microcirculation. This is very important for preventing vascular diseases, intravascular thrombosis and traditional Chinese medicine? Quot Blood stasis has positive significance. In addition, in vitro thrombosis test also shows that oolong tea has the effect of inhibiting thrombosis. 3. Anti-aging 1983. The anti-aging experiment conducted by Fujian Institute of Traditional Chinese Medicine showed that the lipid peroxidation in the liver of two groups of animals fed with oolong tea and vitamin E respectively decreased significantly, indicating that oolong tea has the same anti-aging effect as vitamin E. Human experiments also showed that drinking oolong tea can keep the content of vitamin C in blood at a high level and reduce the excretion of vitamin C in urine. The anti-aging effect of vitamin C has long been proved by research. Therefore, drinking oolong tea can enhance the anti-aging ability of human body in many ways. 1985 10 professor Wang Zenong wrote a poem during his inspection in Anxi tea town, which highly summarized the health care efficacy of Anxi oolong tea: Anxi is like the fragrance of Tieguanyin, and six roots prolong life. Huang Jingui, a newly selected famous tea, is a panacea to protect Dan's heart. After serving for thousands of years, it is beautiful, cures all diseases, and is light and light.
Third, dance salsa.
As a Latin style dance, salsa dance is as passionate as rumba and cha-cha, but it is easier to learn and has more room for spontaneous play.
If you do other fitness programs for a long time and feel nothing new, you can learn salsa dance and try it for a different taste to make the fitness more colorful.
Dance like Chili sauce
"Salsa" comes from Spanish, which is the name of a sauce made of pepper. Salsa means the same as the taste of this sauce, and it is very "spicy". If we want to define salsa dance, Shirley thinks it is an improved mambo dance, with jazz characteristics, passionate salsa music, fancy dance and rotation.
Sasha Dance is a duet with a strong sense of rhythm, which emphasizes the cooperation and tacit understanding between two people. Now it is more and more popular with white-collar workers. Different from ordinary Latin dance, salsa dance is very simple and easy to learn. After studying for a month or two, you can dance to the music at the party. After dancing, you can fully release your emotions, relieve stress, and make people feel happy and relaxed.
The tacit understanding between partners is very important.
In salsa class, Shirley and Bob divide the course into basic classes 1 and 2 and intermediate classes 1, 2 and 3. In basic class one, they simplified the complicated dance steps of senior dancers at the dance to three or four basic steps and three or four basic rotation steps. As long as you can master these steps and spins, you can master nearly 80% of salsa steps.
Class two of the basic class has entered the stage of two partners, which is a very interesting stage. The coach will teach the male players how to "arrange feathers", that is, show the female players how to "catch feathers" and follow the dance steps. As a woman's waist, shoulders, hips and abdomen twist, it will look sexy and charming. It is said that in South America, Latin musicians will improvise music in the street, and passers-by will stop to dance salsa.
Background music can not be ignored.
Dance music: brass music, synthetic dance music and lively flute music.
Dance Skills: A duet with strong sense of rhythm and diverse dances. Shasha dance is characterized by turning forward, backward or sideways, beating the time with your feet, and all parts of your body are soft and twisting with the beat.
Dress: Evening dress, suit and casual wear are all acceptable, but as far as dancing shoes are concerned, try to choose comfortable round toe shoes with soft soles.
Dancer: a woman and a man who are tired of solo dancing and like to enjoy wonderful music and dance atmosphere with their partners.
If you really like salsa dancing and stick to it for a long time, both men and women will definitely jump out of their slim and untidy bodies. You insist on dancing, and the hot salsa ball makes your life full of passion.