Zhou Bin designed a set of post-holiday slimming strategies for everyone, so that everyone can make their own exercise plans, get back in shape, return to work and start a new year! In addition to continuing to invite professional physical fitness coach Jeter to teach you all kinds of complex and efficient fat burning movements, I will also tell you some misunderstandings and precautions for losing weight after the holiday.
Misunderstanding of weight loss after the holiday: detoxification method of coarse grain vegetarian diet
Many friends ate too much junk food or big fish and meat during the holiday, so they are going to enter the mode of clearing intestines and detoxifying after the holiday and eat a lot of coarse grains and vegetables. Do you know that?/You know what? Do you know that?/You know what? Once you go from one extreme to the other, the damage to the gastrointestinal tract is great. In fact, according to the normal metabolic process of the human body, the food eaten during the holiday has already completed all the cycles, and the fat has been accumulated and cannot be discharged through detoxification. Vegetarian foods such as coarse grains contain more dietary fiber, which can be eaten in moderation, but if eaten too much, it will lead to indigestion and even make the overworked intestines worse during the holiday season. Therefore, after the holiday, as long as the normal eating rhythm is restored, the balance and diversification of food are guaranteed, and the total food intake can be reduced slightly.
Holiday slimming strategy-1
Action 1/ Push-ups+Hip Lift
▲ Key points: Keep the core stable and don't lift your hips too high.
Start with push-ups, put your hands on the ground and tighten your core. Exhale when your legs jump, about shoulder width, and support the ground at four points. Put your feet together and inhale when you return to the starting position. Then lift your right leg above your hips and put it down. Repeat the opening and closing action, backstage left leg. Change your legs repeatedly and do exercises to control your body from left to right, especially don't lift your hips too high. If you feel tired, you can shorten the distance between your feet.
Action 2/ Kick before knee high five
▲ Key points: Pay attention to breathing and exhaling when kicking and high-fiving.
Feet are shoulder width apart, and hands are open and parallel to shoulders. This is the starting posture. When your left foot kicks forward, slap your hands down and exhale at the same time, then change your right leg and repeat the action. Alternately cycle this action for 30 times.
Action 3/Burbee+ lunge
▲ Key points: Pay attention to the stability of the core when your legs jump back.
Stand up straight, chest out, abdomen in, and look forward. This is the starting position of the action. Step back with one leg, bend your knees and lower your body while inhaling. Until the hind legs and knees almost touch the ground. Stay at the bottom for a while, then use the heel of the forefoot to force the body back to the starting position and exhale at the same time. The arm is naturally straight and always hangs on the ground, the shoulders, waist and legs are kept in the same straight line, the body squats, the hands are supported on the ground, the push-ups are based on the hands, the legs jump backwards, the legs are retracted, and the body returns to the initial state. This is a complete movement, and you can change your legs after the sprint.