First, walking, on the flat ground, the speed is less than 2 km/h.
In fact, obesity is mainly due to lack of exercise. Many people blame obesity on sweets or certain foods, which is actually one-sided, because the food itself doesn't matter, mainly because the excess energy is consumed out of the body through exercise, so as to achieve the balance of eating.
People who are overweight, obese or within the normal weight range need exercise to stay healthy, and it is not just overweight people who need exercise. Walking for 30 minutes every day is the best way to keep healthy.
Note: when you walk, you should slightly tuck in your abdomen. The movements of the abdomen and chest are naturally linked. Only when the human body's center of gravity leans forward slightly, so that it falls right in front of the spine, can it produce a sense of psychological progress.
When you walk, you must hold your head high, but never lean forward and lean back. The upper body should be kept natural and stable, and it is not allowed to swing from side to side. The swing amplitude of the arm should also be appropriate. For example, the head leans forward or backward, the body swings too much from side to side, and the hand swings too much. , it will cause a "center of gravity shift", and the posture when walking becomes wobbly and very unstable.
The gait should be light and easy to walk, one is agile, and the other is to give people a relaxed feeling. From an aesthetic point of view, the forefoot landing first can reduce the whole body's swing and bumps, giving people a sense of lightness.
Second, moderate stretching exercise.
Although stretching plays an important role in maintaining and developing the flexibility of practitioners, it is also an essential activity for our bodybuilders in fitness activities. However, if there is no proper exercise during stretching, it will not only improve the flexibility of the practitioners, but even cause sports injuries.
When stretching, you should pay attention to the following points:
1. Everyone must do enough warm-up activities before stretching.
2. Pay attention to the reasonable way, duration, times and strength of stretching.
3. Stretching should also follow the principle of gradual progress.
Third, doing aerobics at home is low in intensity.
Note: Exercise two hours after meals. Generally, aerobic exercise can only be done two hours after meals.
Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach: if you exercise on an empty stomach for a long time, it will lead to a sharp drop in weight, damage to organ function, cause diseases and affect your health.
Clothing selection during exercise: It is best to choose elastic, pure cotton, soft and comfortable clothing. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.
Fourth, aerobic dance, high strength.
According to the different characteristics of action and music, AEROBIC DANCE can be divided into many styles of aerobic dance, such as AerobicDance, HIP-HOP, FUNK and SALSA. Aerobic dance appeared in China in many styles, such as fan dance. You don't have to go to a dance classroom to dance aerobic dance. You can dance at home and choreograph according to your age, which gives you more freedom.
Precautions: Wear clothes and shoes suitable for sports, get ready for activities, relax, fully stretch, and follow a good coach.
Choose a course that suits you, don't rush for success, and pay attention to the improvement of your basic physical fitness.
Men's weight loss method
1, don't be comfortable, be more "hard"
Losing weight is actually changing your exercise and eating habits. In retrospect, you will remember that you must have paid more attention to exercise in slimmer days than now. Now it seems that you spend most of your time sitting at your desk or computer desk, and you don't have more opportunities or time to exercise.
But no matter what you do, you can still burn calories. Aerobic exercise such as cycling, running, swimming and walking is the most effective way to consume calories in the body. It doesn't matter what exercise you do, as long as it can make your heart beat faster for at least 20 minutes.
In fact, there are still opportunities for exercise everywhere: put the car away and enjoy walking; Enter the building, climb upstairs by yourself without taking the elevator; You can also send the document yourself instead of sending it by email; Take a break and go for a walk without hesitation, instead of drinking coffee or coke, because walking can clear your head more than any other drink.
2. Eat less food rich in oil and water.
If you warn all men who want to lose weight: don't go on a diet. I believe many people will think this is nonsense. But in fact, dieting is only a short-term behavior of changing diet, and it is precisely because it is short-term and has a beginning and an end. If you start dieting, it means that you will end dieting in the near future. Doing so will only make you fatter than before.
People used to eat a lot, but they never got fat. Many people attribute it to the lack of "oil and water". Now experts point out that it is beneficial to lose weight to take less than 30% calories from fat every day.
In fact, you don't have to bother to calculate these figures, just remember to eat less food rich in "oil and water".
Besides, don't eat in a hurry. Men always eat as if they were robbed if they didn't eat. In this way, you will be full before your brain reacts, but you will keep eating until your brain gives the order to be full.