1, exercise to lose weight skills
The first week: lay a good foundation
Monday-analyze progress
You may need a running expert to observe the way you run deeply, and he will judge whether you need extra help. This can also help you know whether your running shoes are suitable or not, and can also minimize sports injuries.
Tip: You can do this analysis in sports shoes brand stores or sporting goods stores.
Wednesday-core muscle group exercises
Sign up for core muscle training courses, such as Pilates. "A strong core muscle group helps to maintain a correct running posture and improve your running skills," SonjaMoses said.
Saturday-organize the running music list
"Good music can increase 15% interest, boost running spirit and reduce 12% effort. The rhythm of music can also help you maintain a stable running rhythm. " Dr CostasKarageorghis, a music and sports expert at ShoCKAbsorber, a British sports bra brand, said.
Week 2: Start running!
Monday-Basic Learning
Time to start running! During this week, before each departure, please perform the following six confirmation items:
Look up and make sure your eyes are straight up, not looking around. Make sure your shoulders are relaxed. Make sure your hands and elbows are about waist height. Remember to relax, but don't let them droop. When you start running, you drive your body, as if your body is going to fall down and you have to move forward. Choose the pace that you feel most natural. Breathing should have a natural rhythm.
Monday-5 km walk
You can use app software to plan your running route, or you can check it online. Write down what you have learned and start walking along the route. It takes a lot of time to walk, but it can increase confidence. Remember, if you can walk 5 kilometers, you can run 5 kilometers. It's just a matter of speed.
Wednesday-Exercise your legs and stretch your hips.
Saturday-1.5 km run.
Plan a shorter route and then add some jogging. Don't run too fast. If you start to feel that you can't run, slow down and walk. When you find the rhythm of breathing, you can continue running.
Week 3: Perseverance!
Run on Monday-1.5km.
This time, reduce the amount of walking and use more running. Remember, you don't need to run too fast.
Wednesday-sprint training
You can find a coach to teach you sprint training. Sprint training can improve your running skills, improve your posture and increase your speed of walking with heels and toes instead of jumping.
Saturday-1.5km jogging
Jogging all the time and thinking about what you have learned before. Don't worry about speed and time. Listening to some quiet music can help you keep a steady jogging rhythm.
The fourth week: strengthen the training intensity.
Monday-sprint at a greater distance and run1.5km.
Run as usual today, but increase the intensity in an instant! Run fast for 30 seconds, or sprint between two lampposts with the lamppost as the indicator. Adding some intermittent sprints to your jogging distance of 1.5km can improve your physical fitness.
Wednesday-Take a running course
Sign up for a challenging but healthy course, such as jogging in circles or aerobic exercise.
Saturday -3 km interval run
Now you can run at a steady speed of 1.5km. Now you can design the route and extend it to 3 kilometers. Remember to jog 1.5km, run 0.5km, jog 1.5km, run 0.5km. ..
Week 5: Almost ready!
Monday -2.5 km interval running
Continue to run intermittently, but this time run 2.5 kilometers, and run the whole course in the order of 0.5 kilometers jogging and 0.5 kilometers running.
Wednesday-core muscle group exercises
Exercise leg and hip muscles, plus some sprint training.
Saturday -4 km jogging
I will run 4 kilometers today. This is the longest distance you have run so far. Take your time and see how it goes.
Tip: SonjaMoses said, "Running should relieve stress. When you finish running, you should clear your mind and imagine yourself successfully running the whole course. "
Week 6: You made it!
Monday -3 km jogging
Run at the frequency of 1.5km jogging and 1.5km running. If you think you can, you can run 3 kilometers smoothly and quickly.
Wednesday-core muscle group exercises
Please refer to the previous training.
Saturday-your first 5 kilometers!
Plan your 5 km route and take your time. It will take you 35 to 45 minutes.
2. the reason for the small belly.
1, the reason for being fat: OLs are stationed in the office every day, eating and sitting down, and sometimes they are too busy to even drink water, so many people have constipation problems. Over time, my stomach came out unconsciously!
2, the reason for the upper abdomen polyester: the body's metabolic rate is reduced, coupled with the lack of exercise at ordinary times, and like to eat desserts and cold drinks, fat is easy to accumulate in the upper abdomen.
Small abdominal movement
abdominal respiration
Step 1: Lie on the ground, bend your feet 45 degrees, put your hands flat on your abdomen, and inhale through your nose for 3 seconds.
Step2: Exhale through your mouth for 6 seconds, gently press your abdomen with one hand, and put the other hand under your back, feeling that your back is slightly pressed.
Step 3: Finally exhale through the nose 1 s, press the muscles on both sides of the abdomen with both hands inward, fix the position of the intestine, and concentrate on exercise. The whole set of 10 second exercises is repeated five times.
Vertical rotation
Stand up straight with your feet spread out, slightly wider than your shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.
Platform entry
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.
Family slimming method
Drink 8 glasses of water every day.
The human body basically needs to drink 2000cc of water every day, that is, 8 glasses of water, juice, coffee and milk tea are counted separately. When water intake is insufficient, it will hinder the peristalsis of gastrointestinal operation, thus causing constipation. Starting today, try to drink a cup of warm water after getting up every morning, and you will find that defecation is sudden, which is very beneficial to excrete the stool in the body.
Foot bath to promote blood circulation.
Soaking in hot water at home two or three times a week can promote blood circulation, accelerate the body's metabolism and help to expel toxins accumulated in the abdomen. Soaking in a hot bath also has a slimming effect, which makes your thin abdomen treatment go smoothly.