1, the correct action of yoga to lose weight
The first section, abdominal breathing
Operation:
Lie in bed, loosen your belt, relax your body and get rid of other thoughts.
Inhale slowly through the nose and bulge your abdomen at the same time. Each breath lasts 10- 15 seconds, and then exhale slowly, breathing 4 times per minute. This is very beneficial for conditioning viscera and strengthening the body.
In the second quarter, the foot is twisted.
Twist one's feet is a yoga movement that is very suitable for winter practice. On the one hand, it is very simple to operate, on the other hand, it can help us warm up quickly and promote blood circulation.
There are three yang meridians and three yin meridians on the feet and legs, and foot binding can accelerate the blood circulation of these six meridians, make the blood flow on the feet and legs smooth, and reduce turbidity, which is very beneficial to the treatment of hypertension and other diseases.
Not only that, after doing enough exercise at night, blood pressure will be much more stable and sleep state will be improved; Get up with enough exercise in the morning, your blood pressure is stable and your mind is clearer.
After persisting for half a month, it is best to increase the number of foot movements. It should be noted that this method has obvious antihypertensive effect and is not suitable for people with low blood pressure and weak constitution.
Exercise:
After practicing abdominal breathing, close our feet, press your toes down slowly and lift them up slowly. Relax and practice about 25 times.
Then, the feet are slightly separated, and the wrists of both feet are outward and inward 30-50 times at the same time; Take a break, and then do it 30-50 times inside and outside.
After all, your ankles and calves are sore and comfortable, and your legs and feet are particularly warm.
The third quarter hand twisting action
Hands and arms also have six meridians, and moving wrists can promote their operation.
Sticking to hand twisting for about 3 months can improve the function of corresponding organs, and symptoms such as cardiovascular and cerebrovascular diseases, respiratory diseases, constipation, gastrointestinal discomfort, etc. will be improved, especially for people with insomnia, who can fall asleep quickly after doing it once before going to bed at night.
Exercise:
After abdominal breathing and foot movement, straighten your arms up, slowly open your hands as far as possible, and then slowly loosen your fists. Repeat this 10-20 times.
Hands and arms will feel sore and swollen; Then, both wrists do outward, inward and downward 30-50 times at the same time, and the rotation speed should be slow and powerful; Have a rest, and then do both wrists inward, downward and outward for 30-50 times.
After all, hands and arms will feel very hot and have obvious soreness. With these methods, you no longer have to worry about lying in bed without exercise.
2. A reasonable diet to lose weight
(1) breakfast
Brewed oats are sprinkled with raisins, fruits, protein and fruit juice.
(2) Lunch
Eat lettuce and chicken at noon. If you want to eat starchy food, you must eat it before noon.
(3) Dinner
Never touch starch, eat two bowls of vegetables, and never eat anything after 8 pm.
3, slimming tips
1, lose weight and eat more vegetables
As we all know, the vegetables we usually eat actually contain a lot of cellulose, because we have to spend a lot of time chewing these fibers, and after the vegetables enter our stomach, the fibers will absorb water and expand easily, making our stomach feel full.
2. Lose weight and change the diet order
Because vegetables swell in water, it is easy to make the stomach feel full. Therefore, you can have soup and vegetables first, and then eat rice, noodles and protein.
3, slimming less oil, less seasoning
The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.
4, three meals regularly quantitative slimming
Skipping breakfast, or eating only two meals a day, and eating less or skipping dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
5, slimming choose to drink concentrated prune juice.
Concentrated prune juice is rich in dietary fiber, especially water-soluble fiber, which can slow down the frequency of blood leaving the stomach, reduce the intake of high-calorie food, make people feel full and delay the absorption of glucose after meals. At the same time, concentrated prune juice sorbitol can reduce the time that food stays in the body and excrete it quickly, so concentrated prune juice is helpful to lose weight.
6, slimming choose foods with slow blood sugar rise.
If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index.
7. A healthy weight loss mentality is more important.
Losing weight is a process. In this process, you should encourage yourself more, don't let yourself down easily, and keep a good attitude to have a good mood. This will reduce overeating caused by bad mood.
8. Get rid of the habit of eating supper.
Don't eat anything after 7 pm, and try to hold back what you want to eat. You can write down what you want to eat and save it for the next morning. Learn to be patient, and you can see a better weight loss effect.
9. Accidentally greedy? Forgiving yourself once in a while is better for losing weight.
If you can't help eating unnecessary food, don't worry. As long as you don't give up, you will succeed, but the first step is a bit difficult, but the days after the first step will be more and more happy and more fun. Don't blame yourself too much for occasional failures. The important thing is, if you implement the next step correctly, you can get close to your own beauty.