Don't use being too busy as an excuse not to exercise! Practice three sets of images for 30 minutes every day. In my career, I have seen countless patients suffering from civilized diseases such as diabetes, hyperlipidemia or hypertension. These diseases cannot be treated by drugs alone, but also need diet control and exercise. However, no matter how seriously I advise patients to do some exercise, they always answer, "I see." "Then clap * * * to leave the clinic.
When they came back for a visit, I asked, "Did you do those exercises mentioned last time?" The answer is always: "No ..." Then add excuses such as "too busy", "poor health", "too cold" and "hay fever attack".
I think from the patient's point of view, maybe because these exercises are very tired and time-consuming, I don't want to do them. So I've been thinking about how to make patients willing to move. Finally, I developed zombie sports-each group only needs a short 5 minutes, which is an aerobic exercise that does not pick a time and place. As long as you practice three groups a day, this gymnastics is equivalent to consuming 30 minutes of walking calories (see the figure below for the method of practicing zombie exercises).
Pond-valley zombie exercise (first edition) 1. Stand still.
Inhale first, tighten your lower abdomen, raise your head and relax your shoulders and arms. Lift your arms hard, then put them down, hanging naturally at your sides. Be careful not to stoop. Keep this posture and take small steps. If you can lift your heels and stand on tiptoe, the effect will be better. However, for people with leg diseases or weak waist and legs, don't force them to do what they can. 2. Swing your shoulders left and right
Stop, shake your shoulders back and forth like a child and twist your upper body. At this time, your arms can naturally swing with your shoulders. Actions 1 and 2 are a group. After practicing 1 15 ~ 60 seconds, continue to move 2 for about 15 ~ 60 seconds. Practice one group 30 minutes after breakfast, lunch and dinner, and three groups a day. Practice time is for reference only. Please do what you can according to your physical ability. I believe that no matter who is not used to or doesn't like sports, as long as they have tried this set of weight-loss exercises, they will feel that sports are not difficult at all.
In fact, when I told patients about this method, many people happily said to me, "Doctor, I did as you said, and my health has really improved." Or "I suddenly lost weight! Do a group, the effect is equal to walking 10 minutes.
Advanced zombie sports are like jogging! Before I developed zombie exercises, I often advised patients to "run in situ" while watching TV. Because basically running consumes two or three times as many calories as walking. I think if you run in the same place and do some exercises to strengthen your upper body, you will get twice the result with half the effort. This is the origin of zombie fuck.
In short, zombie movement is extremely simple, just relax and shake your upper body like a child. By the way, I named this sport because people look like zombies.
The charm of zombie exercise is that no matter how much people hate sports, they can practice it, and it has unexpected effects. Some people may think, "How do you get rid of fat like this? However, don't underestimate the efficacy of zombie fuck. Doing a group of zombie exercises is equivalent to walking for 10 minutes.
In other words, as long as you practice three groups a day, it is equivalent to walking for 30 minutes.
* The content is authorized from "/kloc-shake off visceral fat in 0/5 days", written by Ikeya Minlang, a cultural publication.