1, why not lose weight through exercise?
(1) Reason 1
The exercise time is too short.
Exercise is one of the most effective ways to lose weight. How to exercise to lose weight? Wang Tong, chief physician of the Department of Rehabilitation Medicine, Jiangsu Provincial Hospital, said that the key to losing weight through exercise is to master the amount of exercise and the way of exercise. The principle of exercise to lose weight is to insist on doing aerobic exercise at least three times a week; Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising in order to achieve the goal of healthy weight loss.
(2) Reason 2
Too strong.
Exercise to lose weight, we must first avoid strenuous exercise, which is ineffective and useless for losing weight, such as lifting barbells. Because of the short exercise time and large amount of exercise, the consumption of human body has surged, and a large part of this consumption is sugar and water, which is easy to produce hunger and thirst and will involuntarily increase food intake; This kind of exercise is not easy to stick to. When the heart rate of exercise exceeds a certain number of times, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.
(3) reason three
Each exercise should last 15 minutes.
Effective weight loss should adhere to aerobic exercise. Chronic exercise is aerobic exercise with moderate intensity, rhythm and uninterrupted characteristics, which is beneficial to fat consumption and suitable for digestion and circulation. Cycling, swimming and other sports can effectively lose weight as long as they reach three points: moderate intensity, participation of large muscle groups and duration longer than 10- 15 minutes. Experts remind that you should not do exercise when you are hungry, before eating or before going to bed.
(4) Reason 4
High-intensity exercise can't lose weight.
According to reports, the high-intensity, high-intensity and short-time sports that many young people like are generally anaerobic sports, such as 100m and 200m sprints, high jumps, weightlifting, horizontal bars and parallel bars.
If you keep exercising for a while, but you can't lose weight, you are likely to encounter a weight loss bottleneck at this time. Don't be discouraged, stick to it, strengthen exercise properly and get through this period.
2, the method of exercise to lose weight
1, abdominal breathing
Abdominal breathing is an important way of breathing in yoga activities, which can help reduce belly meat. The specific method is: let the nose inhale slowly for 5 seconds, and the air enters the nasal cavity, throat and abdomen, so that the abdomen is full and bulging, and then the novice can gently press the abdomen with his hand and exhale slowly. This is the antonym of chest breathing. Abdominal breathing can increase the oxygen intake of a single breath, help the human body discharge waste gas and pollute the air, effectively move the abdomen and reduce abdominal fat.
Step 2 stretch your limbs
Stretching limbs is good for stretching muscles and beautifying the body. To do this set of movements, you need to prepare fitness clothes and yoga mats.
Step 1: arm+shoulder. Sit on the yoga mat in a yoga posture, put your hands on your shoulders, take your shoulders as the center, lift your elbows back and forth and circle in the air, inhale in the upper half and breathe in the lower half, try to circle as much as possible, do about 10, and turn in the opposite direction.
Step 2: arms+legs. Kneel on the yoga mat, bend your legs 90 degrees, stretch your arms forward to open the floor, shoulder width apart, bend your left leg forward, bow your head close to your left knee, then slowly straighten your left leg backwards, open it in the air to the maximum extent, keep it for about 8 seconds, and switch to the other leg.
Step 3: Stretch your waist and legs. After lying on your side, support the ground with your hands. Lift your thighs, straighten your toes, put them down, and change the other side for about 20 times.
Step 4: Stretch your back. Sit on the mat, straighten your legs together, straighten your arms forward, lean forward slightly, touch your toes with your hands, pay attention to your abdomen, and look for your knees with your chin.
Step 5: Stretch the calf. Take a big step forward with your right leg, bend your knees slightly, gently press your hands on your thighs, and then switch to the other side.
3. Thin arms
The action of thin arm is very simple, and it is easy to tighten arm muscles and remove arm fat without any tools.
Step 1: Support your hips and thin arms with your back. Sitting posture, knees bent, arms straight behind your back, fingers forward, relying on arms as support, slowly lift your hips, and repeat 10 times.
Step 2: Stand up straight, with thumbs crossed, palms facing each other, arms straight above your head, and stretch hard 10 second. Keep your hands crossed, retract, and stretch forward forcibly 10 second, and repeat for 5 times.
4. Raise your hands and feet
This set of movements can tighten the buttocks, beautify the buttocks, and make it easy for you to create a beautiful buttocks.
Step 1: Lie on your back and straighten your waist. Lie on your back on the mat with your legs bent, shoulder-width apart, and your hands flat on your sides. Inhale and bulge your abdomen, then exhale and straighten your waist, so that all the gas can be discharged back to your position. Breathe continuously 15 times, and keep your movements coherent without rest.
Step 2: Lift your feet and put them on your stomach. Bend and fold your arms to hold your head, keep your feet straight and stretch your instep; Push your hips hard, slowly lift one leg to the maximum while exhaling, keep 1 second, change the other leg, and do it alternately left and right 15 times. When lifting your legs, you should tuck in your abdomen and keep your hips close to the mat.
Step 3: Stretch the boat. Lie prone on the mat, naturally spread your hands and feet slightly, straighten up, inhale and exhale, and slowly lift your hands and feet. If you want to support the ground, you'd better lift your crotch for 5 seconds and repeat 10 times. This action is not suitable for eating too much or after a meal.