It is said that the early bird gets the worm, but the early bird in the weight loss circle gets the worm and is slim. More importantly, you don't need to get up early. You only need to get up early for 5 minutes, you can speed up the metabolism of the new city for one day and help your fat burn continuously all day. If you want to lose weight successfully, metabolism is the key, but everyone's physique and metabolic rate are different. No matter whether your body's metabolic rate is fast or slow, exercise consumes more calories than sitting still, and this effect is sustainable. Even if we stop exercising, your body's metabolic rate will remain at a relatively high level for a long time to come, so when you start exercising early, you will maintain a very high metabolic rate during the day. Try it if you don't believe me. The following is a relatively simple exercise method to lose weight. As long as it takes 5 minutes after getting up in the morning, you can double the weight loss effect.
1. Windmill style
Objective: Abdominal muscles.
Stand with your legs, open your hands to both sides and tighten your abdominal muscles.
Bend from the waist, touch your left foot with your right hand, and straighten your left hand up.
After 25 repetitions, switch to the other side.
2. Arrow Squat
Target: Hips and legs
Do a squat with your right leg forward for 4 seconds, then get up and repeat 5 times.
Change your left leg and do a squat forward for 4 seconds, then get up and repeat it 5 times.
Repeat the whole routine twice.
Stretch your arms
Target: arms and shoulders
Hold the dumbbell in your right hand and lift it up so that your arm is parallel to the ground.
Then straighten your arms forward and return to your original position.
Repeat 15 times for each arm.
4. Flat support/push-ups
Target: Abdominal and core muscle groups
Flat support posture (palms on the ground, abdomen tightened, back straight).
Hold for 30 seconds and bend your knees.
Do 15 push-ups.
5. Bridge Yoga Bird
Target: chest and buttocks
Lie on your back with your knees bent and your feet flat. Take a 3-5 kg dumbbell in each hand. Raise your arms horizontally, straighten them, palms up.
Lift your hips and do bridge yoga in a straight line from your shoulders to your knees. At the same time, raise your hands upward, and the hands holding dumbbells will meet directly above your chest, with palms facing each other.
Hold it for a second, then put it down and return to the starting position. Continue to repeat the above actions for 15 times.
Related reading: About how to lose weight in the morning exercise is the most effective.
Nearly half of people exercise before breakfast.
According to the survey data, most people "hardly exercise (19.9%)", and 37.03% people will take part in sports if they are interested or invited by friends. In terms of exercise time, the proportion of people who exercise less than 0.5 hours/day is the largest (45.37%), those who exercise 0.5 ~ 1 hour/day account for 37.69%, and those who exercise more than 1.5 hours/day only account for 4.52%.
In terms of exercise time, most people choose to exercise before breakfast, accounting for 48.59%; 18. 16% and 19.44% have no fixed time after dinner, and 13.85438+0% like to exercise after lunch.
Expert: Exercise on an empty stomach in the morning, and blood sugar is unstable.
Experts say that it is unhealthy to exercise on an empty stomach in the morning, and blood sugar will be unstable, so you must pad your stomach. Of course, don't eat too much, which will also affect exercise. As for the frequency of exercise, the physical activity of healthy adults should be equivalent to walking 6000 steps a day, which is equivalent to walking about 40000 steps a week. If physical conditions permit, it is best to do 30 minutes of moderate-intensity exercise every day. The best exercise time is 4-6 pm, followed by 8- 10 in the morning.
Six adults think that sugar should be added before exercise.
Compared with the lack of exercise time, most people pay more attention to health care and nutrition during exercise. Faced with the question "What do you think is better to supplement before exercise", 64.32% people think that sugar should be supplemented, while 22.36% and 8.25% people think that water and food should be supplemented respectively. 38.94% people will supplement mineral water after exercise, and 32.4438+0% people choose to supplement sports drinks. If convulsions often occur during exercise, 77.89% people think that milk, a food with high calcium content, should be supplemented, 1 1.06% and 7.04% people think that vegetables and tofu should be supplemented, and 4.02% people think that pork should be supplemented.
Expert: Ordinary people can replenish water before exercise.
Experts say that the average healthy person can only replenish water before exercise. If you are a professional athlete, or exercise for a long time, such as more than 2 hours, you should supplement sports drinks before exercise. As for after exercise, 250ml sports drinks should be supplemented within half an hour after exercise. In addition, it is meaningless to supplement food immediately when convulsions occur during exercise. Usually, you can pay attention to eating more milk, followed by tofu and vegetables to prevent cramps and convulsions during exercise.