First, climb the stairs to lose weight. Specific exercise process:
Key points of climbing stairs
Based on three floors, the steps add up to 33 levels. Climb 100 times a day after work in the first two weeks, once for the last time.
The main points of climbing stairs:
When going up, go up two steps at a time, which can effectively stretch the muscles behind the buttocks and thighs; When you come down, go down step by step. This is for security reasons. So it takes about 30 minutes to get up and down 100.
It is best to add 30 minutes of aerobic exercise after climbing the stairs, so as to lose weight.
Fruit is better. If you are not used to such a large amount of exercise at first, you can gradually increase aerobic exercise. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my determination to lose weight.
After two weeks of persistence, gradually increase the number of stairs: from 120 times, step by step. 130 times, 140 times. The completion time is about 40 minutes. So sisters who lose weight must pay attention to setting goals for themselves. Don't set them too high at once. Start within the acceptable range of body and perseverance. When you get used to it, slowly increase the amount of exercise! This is conducive to persistence!
Second, the backup action after climbing the stairs:
Backup action after climbing stairs
Remember to stretch and relax after climbing the stairs. Especially the thighs and calves.
Stretching method: thigh stretching is to put your feet on a high table, leg press. 5 minutes for each leg; Stretch your calf, step on the stairs with two toes, and do a tiptoe movement, that is, raise your heel. Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.
Feelings of losing weight: Exercise to lose weight requires perseverance! Losing 25 pounds is not achieved in one day or two, but through long-term persistence and diet control of 1 month! So, please sisters must be prepared for a long-term battle! Also, everyone's actual situation is different. Be sure to exercise and persist within the range accepted by the body and perseverance, give the body an adaptation process, gradually increase the amount of exercise, and cultivate their own exercise habits. As long as you can lose weight and protect your body, after all, health is the most important!
Matters needing attention
Article 1: In the initial process of losing weight, try to set short-term small goals and stick to it! For example, for two weeks, keep exercising and control your diet. After finishing, three weeks later, or longer, slowly increase the amount of exercise and stick to it! Only in this way can we cultivate long-term healthy exercise and eating habits!
Second: Don't weigh yourself every day. Meat doesn't grow in a day, and it can't fall in a day. So weighing should be done after completing a small goal! This will increase the confidence and sense of accomplishment in persistence!
Third: We are all normal people, refusing to eat food, living a life of plain soup and vegetarian dishes, giving ourselves a small reward after completing a small goal to satisfy the food desire of friends or family! At the same time, give yourself confidence to complete the next bigger goal!