Low-level exercise to lose weight, all girls want to have a perfect body, but exercise to lose weight is too difficult. In fact, the devil's training does not necessarily make the devil's figure. The way to lose weight by intensive training was subverted overnight, and low-level exercise can also lose high weight. The following is the understanding of low-level exercise and high weight loss.

1 Participants: 72 volunteers.

Run and walk for 30 minutes. Before and after exercise, the concentration of slimming protein in blood which can promote fat burning was detected, and it was found that the concentration of slimming protein in 86% subjects increased significantly. Continue to increase their exercise intensity, but found that with the continuous increase of exercise intensity, slimming protein decreased significantly.

The results show that excessive exercise reduces the weight loss protein.

8-week low-intensity exercise weight loss calendar:

It combines the simplest sports such as running, walking and cycling. Lose 10 kg of fat in 8 weeks.

Weather conditions: Go outdoors on a crisp autumn day, or on a treadmill, bike or spinning bike on a rainy day.

Physical condition: warm up at low intensity for 5 minutes before each activity; 5 minutes before the end of the exercise, do low-intensity cardiopulmonary exercise, and then stretch the lower body and back muscles for 30 seconds each time.

Special care: menstrual period will turn all running into elegant walking. Pay attention to supplement rich iron and fiber foods.

One week after the end of menstruation: at this time, estrogen is secreted in large quantities, and you are not only in a happy mood, but also the whole physiological cell is very active, with good digestion, absorption and metabolism, and both physiology and psychology are at the peak. In this week's exercise, increase the intensity or extend the time appropriately. Combined with diet control, you can get twice the result with half the effort.

Exercise attitude: If you feel tired at first, reduce the intensity or time of exercise. If you don't want to run, just go.

Exercise intensity: comfortable physical strength is not overdrawn, feeling comfortable and not tired. Moderately a little breathless, but can persist within the recommended time. I can't breathe at that altitude, but I can't last three minutes.

Physical sensation of low-level exercise

Low-level exercise pursues the rise of body temperature, not the violent heartbeat. One of the easiest ways is to look in the mirror or touch your face. Do you feel hot? When the body temperature rises, the appetite usually decreases, and vice versa.

The exercise requirements of low-level exercise: constantly change the exercise frequency, play hide-and-seek games with the body, and keep the body excited during the whole weight loss process.

Excessive exercise will lead to a decrease in slimming protein, which will lead to two consequences.

1, excessive exercise, the human body consumes too much energy, which leads to the imbalance of energy storage, but inhibits the emergence of weight loss protein. At this point, you just broke your leg and the obesity gene stopped moving. How can I lose weight?

2, the appetite is wide open: the concentration of slimming protein is reduced, and the body gets a signal: insufficient energy, hurry up! So unconsciously, your appetite will increase greatly. Eat more and more.

Let's do low-level sports together!

Low-level exercise, consuming 2000 calories a week is very healthy. You just need to keep running, walking, cycling and other low-intensity exercises to achieve your goal. Don't forget the stretching before and after exercise.

Warm-up: how to stretch before and after exercise

Full-body stretching:

Stand up straight with your legs slightly wider than your shoulders and your hands crossed. First palm down, straighten your arms, and press your palm down for 20 seconds; Then raise your arms above your head, palms up, and stretch your arms up for 20 seconds.

Upper arm stretching:

Raise your arms, palms facing each other, and then bend your elbows. First hold the left elbow with the palm of your right hand and stretch it to the right for 20 seconds; Then change the palm of your left hand to hold your right elbow and stretch it to the left for 20 seconds.

Low level exercise to lose weight is high 2. Running must be good.

1, head and shoulders

The key to running is to keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.

Power stretches and shrugs. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

2. Arms and hands

The main point of running action is that the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the body midline. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.

How to lose weight by walking?

Some people may ask: Why do we walk every day, or are we covered in fat? The reason is that the way to lose weight is different from ordinary walking, which requires a little speed and often changes speed. In terms of speed, there are three kinds of walking: one is faster than usual, with an average speed of about 1 hour 4.8 kilometers; One is that the average speed 1 hour is about 6.4 kilometers, and the last one is a faster way of race walking, with an average speed 1 hour of 7.2 kilometers. The pace of two feet is in a straight line because they walk fast, which is most helpful for losing weight.

If you want to take a walk to help you lose weight, you should pay attention to two points: one is to ensure at least three times a week for more than 20 minutes each time, and the other is to walk a considerable distance quickly so as to consume fat. According to calculation, walking under the condition of natural breathing and keeping the heart rate between 50.65% of the highest heart rate (the highest heart rate is 220, age) can improve the efficiency of aerobic exercise and effectively consume body heat.

Cycling fitness skills

There are many corresponding acupoints on human hands and feet. For example, fingers and toes represent human brain, eyes, ears, nose, mouth and neck. When you hold the handlebar and pedal hard, you have actually started to massage your head. If you deliberately bend your fingers and toes dozens of times, it will have another effect.

Follow the footsteps of calories

It takes 3500 calories to lose 1 pound of fat. If your weight is 145 pounds, this exercise will help you lose 23,335 calories and 7 pounds after 8 weeks. If you join strength exercises 2-3 times a week, you can burn 350 calories a week and lose 1 pound in 8 weeks. If you pay attention to controlling your diet, you should eat less 160 calories every day. 8 weeks thin 1 kg, thin1kg. If you want to continue to lose weight without rebounding, it is recommended not to lose more than 2 kg per week.

Low-level sports are not short-term sports.

During aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, you begin to release energy from fat. After about 1 hour of exercise, the energy required for exercise is mainly fat.

Rapid explosive exercise: human muscle fibers are mainly composed of white muscle fibers and red muscle fibers. When carrying out rapid explosive exercise, white muscle fiber is the main exercise, and the cross section of white muscle fiber is thicker, so losing weight in this way will become thicker and thicker.

Passive sports: You can't run anymore, but you still want to get more benefits through sports, so you run hard on the mountaineer. In fact, this kind of passive exercise is only helping your joint mechanical activity, not losing weight!