But others said, "I can't even do push-ups. As long as I think about these hard exercises, my legs get soft immediately. "
So is there an effective and painless way to lose weight?
This is actually my long-term pursuit of a lazy person who is afraid of sports. As a result, I really found a book, Body Management. This is a book.
A book that is completely different from the previous way of losing weight. The small-angle exercise described in the book is tailor-made for those of us who are soft at the thought of exercising our legs.
The author of this book, Mr. kimiko, used to be the choreographer and body movement director of artists such as Big and Small S and Alec Su, and was also the guest of fashion variety shows such as Pretty Woman, Woman I am the Biggest, Wulin Avenue and Kangxi Coming. First of all, put a photo of Mr. kimiko in the book for you to enjoy.
Isn't it perfect? But, you know what? Kimiko's figure is also the result of continuous efforts the day after tomorrow!
Kimiko revealed in Body Management that when she started dancing at the age of four, she was often the one who was brushed off, because she was born with O-legs and was not as flexible as her peers. Because she can't keep up with others' progress, she always stares at her classmates and teachers silently in class and carefully observes the subtle differences in body and movements.
Long-term careful observation and careful thinking made her realize that posture and angle are the key points. According to this discovery, kimiko designed small-angle movements to help the body master the posture and make correct efforts.
Kimiko believes that thinness is not the standard of beauty, everyone has his own figure proportion, and every girl has her own unique charm. She divided 12 body types according to four parts of her body, and designed corresponding small-angle movements for each body type.
Sometimes we will encounter such a problem. It is obvious that two people of similar height and weight wear the same clothes with completely different effects. Obviously the same size. Why does it look and feel so different?
Kimiko recorded tens of thousands of corpses in more than 20 years' teaching, and helped to classify body types through pelvis and scapula. In this book, she divides her hips, legs, shoulders and chest into three types, and her figure is 12, so that you can find out your body shape and make corresponding exercise choices.
It suddenly occurred to Xiao S that when I hosted Kangxi Coming, she often liked to dance with male guests. Although he is not tall, he has a rugged figure and a particularly good waist-hip ratio. It seems that she did different small-angle exercises according to her body proportion, and the effect was good.
These 12 body types are classified as follows:
Hips: cowboy hips, ball hips and square hips.
Legs: X-leg, O-leg and II-leg.
Chest: Donald Duck, backpacker, straight man.
Shoulders: round shoulders, triangular shoulders and straight shoulders.
You can sit in the right position according to the characteristics of each body shape in the book, and then choose the exercise mode that suits you.
First of all, we need to know what small-angle motion is. What's the difference between small-angle exercise and general exercise?
Most people exercise their limbs first, not their bodies. For a long time, they used the usual muscle groups, and used less when they were not commonly used. When the range of physical activity is getting smaller and smaller, the basal metabolic rate becomes lower.
Basal metabolic rate refers to the minimum amount of calories that the human body needs to consume to maintain life when it is inactive. As long as the basal metabolic rate becomes higher, even sleeping will be thin!
Small-angle exercise can perfectly solve the problem of low basal metabolic rate, which is an action that drives most deep muscles of the body. Because the whole body contributes at the same time, it seems that the movement range is not large, but it can achieve high consumption efficiency.
Specifically, small-angle exercise is a kind of exercise mode in which the body drives the limbs and the deep layer drives the shallow layer, emphasizing that the deep layer muscles drive the shallow layer muscles to work together. In the process of exercise, the space of the body and limbs shrinks and the overall range of activities expands. However, due to the high stability of the car body, it seems that the car body does not shake too much during the movement.
Different from ordinary exercise, the goal of small-angle exercise is to make muscles more symmetrical and slender, not to block lines. This is simply a sport tailored for girls! Exquisite pig girl no longer has to worry, because exercise makes her legs thicker and her muscles longer.
Will it be difficult to do such a desirable exercise? The answer is of course not. As a lazy senior dieter, I pursue the simplest and easiest exercise to achieve the best weight loss effect.
There is often a misunderstanding in our thinking, which may be influenced by some traditional education since childhood. We believe that if we want to do anything well, we must first "work hard on our brains and bones", so that we should emphasize hardship before learning anything. Too much emphasis has made everything that was not bitter bitter become bitter.
In the matter of losing weight, we often blame our failure on lack of willpower. In fact, success is not only a matter of willpower, but more importantly, it needs the right method. When we repeatedly fail to lose weight, should we stop and think about whether there is a more suitable exercise method for us? Instead of going into darkness, or simply giving up on yourself.
There are three main points in small-angle sports training: holding a small towel, holding the ankle, and holding the groin after fixing the upper and lower ends. We must train in this order.
Maybe some girls will worry, "I am quite fat, so a light sports meeting will not be inappropriate for me?" Let me explain here that small-angle exercise belongs to whole-body exercise, which can not only help you learn to use deep muscle groups to drive your body movements, but also greatly increase the amount of activity without causing sports injuries.
As long as you find your body shape according to the classification of the body shape in the book, practice solidly according to the order in the book, and check the number of stars on your body regularly, you will see remarkable results.
Small-angle exercise does not emphasize the weight value, but strengthens the deep muscle group and obtains the star figure. What is a star body line? Please look at the picture below. I have to say, seeing these stars in the picture, my eyes are coming out. I believe you love beauty, too!
To sum up, when we talk about doing small-angle exercise, we should first find our own corresponding small-angle exercise method according to the 12 figure classified in the book, and even develop our own exercise habits from two minutes every day, so that this kind of exercise that is not hard can become a way of life and be integrated into your life.
After talking about exercise for so long, let's talk about another important factor of losing weight-"diet". In the book, kimiko recommended the 432 1 golden plate diet principle invented by her good friend, functional medicine nutritionist Lin Jiajing:
4 means that the total amount of a meal (excluding fruit) is divided into four equal parts;
3 indicates that three of them are derived from plant components;
2 means that among the three plant components, there are two dark vegetables and the same amount of unrefined whole grain roots.
1 The last equal portions are milk, eggs, fish, soybeans, black beans and bean products. The best sources of animal protein and plant protein in a meal are half and half respectively.
If you are a person who seldom exercises, start with the office small-angle exercise principle +432 1 golden plate diet!
In addition, you need to pay attention to check your progress: observe the star tattoo on yourself and make a record. The depth of those lines represents progress, and it is also a standard to measure whether what you do is correct or not, and whether your posture is in place when doing small-angle sports. Do it for 3 days, 5 days and 7 days a week, and the results will be different.
Conclusion:
Kimiko's book Body Management is a book suitable for women to lose weight. The small angle movement introduced in the book is a kind of movement that drives shallow muscles through deep muscles. The action range is not big, and it is not so hard, but the effect is remarkable. More importantly, this kind of exercise will not make you practice square lines, but will make your muscles more symmetrical and slender.