First of all, don't recommend any products (I can only tell you that drugs don't play a key role in losing weight, and pray for success in losing weight with the big wolf outside the Great Wall)
I sincerely hope that your figure is getting better and better, your mood is getting better and better, and you are confident and happy when you smile! I believe you can beat this stubborn fat and recuperate slowly! Show the perfect figure
The following article is the essence of my own experience and network collection!
Exercise is necessary. I'm here to tell you the ways and means of exercise in detail. You must stick to it.
Exercise is a good way to lose weight. Increasing physical exercise for obese people can not only increase the "expenditure" of body fat, restore body shape, but also exercise various organs of the body and enhance physical fitness. Therefore, increasing exercise is a good way to lose weight.
To increase muscle activity, it is necessary to increase calories, which can promote the "burning" of fat in the fat bank and change the ratio of muscle to fat. Exercise can stimulate fat consumption and promote fat metabolism through the regulation of nerves and body fluids. Exercise can reduce blood lipid, cholesterol and triglyceride in blood, reduce fat deposition in heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, enhancing myocardial contractility, and enhancing the adaptability of obese cardiovascular system to physical load. Exercise can enhance the respiratory intensity, increase the range of chest movement and vital capacity, improve lung ventilation and ventilation function, accelerate gas exchange, and also help to "burn" excess fat.
Why exercise can reduce weight is mainly achieved through two aspects:
First, regulate nervous and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition.
Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink.
Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points:
1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them.
Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.
3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath.
4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise.
5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible.
6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves.
14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.
16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life.
17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.
19, treat housework as an interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.
20. Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.
2 1, the clothes should look good. A glance envied by others can give you enough confidence and motivation to stay slim.
22, for the setbacks that may be encountered in the process of losing weight, we should have enough psychological preparation and find ways to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly for three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.
Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.
Exercise is very important to lose weight and is good for our health. According to quite a few studies, exercise can really reduce blood pressure, blood lipid and blood sugar, thus reducing the occurrence of diabetes, heart disease and stroke. At the same time, exercise can increase our cardiopulmonary function, make our muscles look more symmetrical and increase our satisfaction with ourselves. Psychiatrists also tell us that exercise can relieve stress and reduce the occurrence of depression.
Although exercise has so many benefits, the most frequently questioned point is that the weight will rise after half a day of exercise, and the effect is not good. Liu Canhong explained that some people do some exercises to stimulate their appetite, such as swimming and playing ball games, which may consume less calories than what they eat. Besides, they didn't persevere or get the proper amount of exercise. Most importantly, they did the wrong exercises.
There are many kinds of exercise, which can be roughly divided into anaerobic exercise and aerobic exercise. Anaerobic sports, such as weightlifting, fast running, high jump, etc. Designed to make muscles stronger, the weight loss effect is very limited. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling and so on. , can make the heart beat faster, improve metabolic rate, and then achieve the effect of burning fat. This kind of exercise is suitable for losing weight.
Exercise is not limited to gyms or sports fields. In fact, it is an ideal exercise place at home or in a nearby park. You can buy a simple stationary bike or treadmill at home. It is recommended to walk quickly in the park. Remember the "333 principle" when exercising, that is, exercise for 30 minutes three times a week, and your heart will beat 130 times. This weight loss effect should be no less than going to the gym.
Most obese patients (body mass index ≥30) above grade one are complicated with chronic diseases such as hyperuricemia, hyperlipidemia, diabetes, hypertension and arthritis. If they start to exercise without a doctor's detailed examination and exercise test, sometimes accidents will happen, and there have been cases at home and abroad. Therefore, it is suggested that people who have a body mass index ≥30 and usually lack exercise should go to the hospital for evaluation and exercise test before starting exercise, so as to choose the safest and most effective way to lose weight.
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Earlier, Xue Jiayan listened to the doctor's brother-in-law to persuade her children to jump rope more. Now her "fat boy" has successfully lost five pounds. Did Xue Jiayan reward his son? She said that her son now gets a reward of 100 yuan for every catty he loses, but he has to give her 200 yuan for every catty he gains. However, Xue Jiayan hoped that her son would not use her bonus to buy food.
When Eason Chan saw hundreds of children skipping rope together, he was very moved because he often skipped rope when he was a child. He said that since he joined the entertainment circle, he felt much worse, his skin was bad and his eyes were dim. Ask him to jump rope now? He said that he liked water sports earlier, such as water skiing, but he couldn't play water skiing in winter, so he was not happy to play alone. Therefore, he thinks skipping rope is a good activity. He also said that there used to be a fortune teller who said that his heart was not very good, but when he saw a doctor, the doctor said it was okay. But in any case, he thinks he should pay attention to his health.
Qian Jiale took part in the carnival yesterday, which was very popular with the children. Le Jia admitted that she felt very excited. Did he let his girlfriend Li Shanshan jump rope to lose weight? He said with a smile that his girlfriend has lost a lot of weight and is very beautiful.
Weight loss exercise is generally divided into the following three categories:
⑴ Strength exercise: This kind of exercise is generally suitable for obese people who are younger, physically strong, have no cardiovascular and cerebrovascular diseases, and have normal lung, liver and kidney functions. The exercise content includes abdominal muscle exercises during sit-ups, such as sit-ups and bilateral straight leg lifts. The main purpose of exercise is to reduce abdominal fat; Exercise back muscles and gluteal muscles in prone position, such as upward movement of bilateral straight legs, in order to reduce fat on the back and buttocks; Dumbbell exercise, the purpose of exercise is to reduce chest and shoulder fat.
(2) Endurance sports: including brisk walking, jogging, cycling and swimming. People with poor physical strength or accompanied by cardiovascular and cerebrovascular diseases, diabetes or liver and kidney dysfunction are generally only suitable for walking at normal speed. Pay attention to their physical condition and do what they can during exercise.
⑶ Radio exercise, aerobics or ball games: It can exercise all the muscles, and is suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and have great exercise value. Common events include football, basketball, volleyball, table tennis, badminton, bowling, kicking shuttlecock and so on. Among them, football and basketball have a large amount of exercise, and it is best for older people not to participate in long-term and antagonistic football or basketball games.
For many people, the ultimate goal of exercise is to have a healthy and beautiful body and a happy mood. The following exercises are quite simple to operate, the process is quite interesting, and the effect is not general.
crawl
Since people walk upright, the spine bears more than 60% of the whole body weight, so it is the weak link of the body; Crawling can disperse the body weight to the limbs, reduce the load on the spine, and play a role in preventing and treating spinal diseases.
go backward
Regular retrogressive exercise can make the waist muscles keep rhythmic tension and relaxation, improve the blood circulation of the waist, slim the waist and reduce fat; At the same time, you can also exercise the muscles at the back of Achilles tendon, calf and knee, and you can also exercise the cerebellum to increase the flexibility and coordination of your body.
Go barefoot
Walking barefoot can release the static electricity of the body first, and can also help you massage the soles of your feet. You know, the soles of the feet are called the second heart of the human body, and often stimulate the soles of the feet, which can make the blood circulation of the feet smooth and make the body slimmer and healthier.
stand upside down
Standing for a long time can easily lead to visceral ptosis, insufficient blood supply to the brain, varicose veins and other diseases, and handstand can achieve the role of prevention and relief. In addition, it can also change the state of physical tension and fatigue, promote hormone secretion, and make you youthful and more beautiful.
Yu zhongxing
Rain can produce a lot of negative oxygen ions and air vitamins. Walking in the rain can make you relaxed and happy, help regulate your nerves and eliminate depression.
Skipping rope is an extremely cheap diet.
You can also watch TV, listen to music and chat when skipping rope. Some people like to buy fitness equipment, but there is no place to collect it and it is not convenient to carry it. When traveling or going out, the exercise plan often stops. Skipping rope has no such trouble, and you can put it in your suitcase at any time, whether you are going to work or traveling.
And what makes dieters happy most is. The calories consumed by skipping rope are amazing. For a person who weighs 55 kilograms. Jumping rope for ten minutes can consume about 90 kilocalories, which is much higher than playing basketball (76 kilocalories) and running (74 kilocalories). In addition, skipping rope can also strengthen the cardiopulmonary function, strengthen the muscle strength of shoulders, back, hands and feet, and improve the figure curve. Skipping rope is very important to give full play to its advantages. When skipping rope. Your feet should not be too high from the ground, as long as the rope can pass through, about 25 cm from the ground. When your feet touch the ground, your knees must bend slightly and gently touch the first half of the sole. Will not cause sports injuries to ankles and calves.
Shake the rope with the strength of the wrist and forearm, keep the elbow joint bent and close to the waist, minimize the movements of the shoulders and upper arms, keep the body almost motionless, do not bend forward, relax the shoulders, do not lift, and maintain a stable breathing rhythm. Remember to do warm-up and warm-up exercises for three minutes.
Because the heartbeat will accelerate rapidly in a short time, people who have just started skipping rope must step by step, don't rush into it, and stop if there is any discomfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then stand still until your body gets used to it.
If you are a housewife, the following housework activities will definitely help you:
1. In order to keep yourself energetic all day, you can do some light exercise in bed when you wake up every morning. When you wake up, lean to one side, put your hands under your head, and then slowly roll up your knees. This posture can make the muscles elastic and relieve the tension in the back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, and hold your head high for 5 seconds. 10 times.
2. If you want to make the leg muscles fit, you can slowly pull your knees to your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, doing only one leg at a time.
When ironing, cooking, arranging flowers, etc. Standing up straight with your legs apart is also an exercise. In addition, when doing indoor cleaning, if you only hold a broom, mop or vacuum cleaner in your hand, don't move your arms casually. You should integrate your whole body into the movement, and let your ankles, hips and knees move together. When you swing from a height, you can stand on tiptoe and stretch your whole body as much as possible to strengthen the muscles of thighs, calves and buttocks.
4. When bending down to pick things up, bend the waist or thigh like touching your toes, which can strengthen the muscles of thighs and buttocks (people with back problems should avoid this action). When walking, stand up straight and look up like a puppet walking in a straight line.
5. Take advantage of the free time of cooking or washing dishes, take the kitchen as a ballet practice place, stand 90 cm away from the kitchen table, hold the edge of the table with your left hand, lift your right leg, straighten your knees and toes, swing back and forth 10 times, repeat with your left leg, then straighten your arms and face the vegetable washing pool, hold the edge of the pool, and bend your knees for 5 seconds.
6. I often buy some heavy clothes to wear at home. This is not to make you "grow up" to wear fat clothes, but to make you "feel guilty because of obesity" after wearing this kind of clothes. It doesn't cost much, but you can lose weight quickly. This is just a psychological "first aid".
Since ancient times, people have thought that walking after meals is a good habit, and people who want to lose weight should form this habit. Researchers in new york, USA, are still discussing when walking is better for losing weight. Through monitoring a group of students who insist on walking exercise, it is found that walking for 20 minutes at a speed of 4.8 kilometers per hour about 45 minutes after meals consumes calories faster and is beneficial to losing weight. They also found that if you can walk for about 20 minutes 2-3 hours after meals, the weight loss effect will be more obvious. They also remind people that indigestible food can only be eaten at breakfast or lunch, but not at dinner, because people generally have less physical activity and exercise after dinner, which is not conducive to losing weight.
The traditional view is that exercise after meals can reduce weight, but in fact it has little effect. Tian Jian Tsun, a medical expert in charge of this research, believes that under physiological conditions, after meals, blood lipid and blood sugar levels rise, fatty acids enter adipose tissue for storage, and fat metabolism and synthesis are greater than decomposition. At this time, even a lot of exercise can't effectively reduce fat and achieve the goal of losing weight. On the contrary, when the human body is hungry, the fat in the body is decomposed and fatty acids are released into the blood, which increases the activity of the body and can effectively consume energy and reduce fat and weight. Further research also confirmed that a small amount of exercise can reduce body fat most effectively. With the increase of exercise, the consumption rate of sugar in the body increased, and the consumption rate of fat began to decline. Therefore, we can keep slim and healthy by doing a little exercise before meals, such as walking, jogging, cycling and climbing stairs. And appropriately reduce the intake of high-fat and high-sugar foods.
Breathing methods to help burn fat.
The key point of this gymnastics is to inhale and exhale slowly with the movements. Deep breathing can improve basal metabolism and promote fat burning more effectively. Just spend 10 minutes before going to bed every day.
Legs and toes exercise to exercise abdominal muscles.
1, sit up straight with your legs and hands at your sides. At this time, pay attention to the toes leaning inward and inhale slowly.
2. Lift your left leg first, and exhale and straighten at the same time as your toes exert force. Take a short rest after exhaling, and then repeat the same action, doing it left and right three times.
Burn abdominal fat
1, sit up straight, exhale, slowly lean your upper body forward as far as possible, and keep your hands as straight as possible.
2. Keep the posture of "1", and slowly fall back the upper body (if you fall back too fast, you can't feel the change of abdominal muscles), while slowly inhaling, and your hands are still straight forward.
3. When the upper body is flat on the floor, this action is completed.
Exercise back muscles and adjust abdominal muscle balance.
1. Stand with your legs shoulder-width apart, put your hands straight behind your back and inhale slowly.
2. While exhaling slowly, cooperate with the movement of shoulder blades and head.
3. Breathe in and relax.
Repeat the above 3 steps for 5 times.
Tighten the waist muscles
1, lie on your back with your knees together and bend your knees 90 degrees. Put your hands under your head and breathe in slowly.
2. While slowly exhaling, try to lift the upper body for 5 seconds. After exhaling completely, return to "1" posture and repeat for 5 times.
Because obese people have different ages, constitutions and obesity procedures, they must choose the exercise that suits them.
(1) endurance exercise. There are walking, climbing, jogging, cycling and swimming, among which walking and jogging do not need any equipment, which is particularly convenient for exercise. The movement should be gradual and the speed should be gradually accelerated. Taking walking and jogging as an example, those who are physically strong can gradually accelerate from running 5 km/h to 10 km/h, and those who are physically weak can walk at normal speed; The distance between walking and jogging should also be gradually lengthened, up to several kilometers at a time, or it can be completed in several times. This endurance exercise accelerates the decomposition of body fat, consumes excess fat, and is conducive to weight loss.
(2) strength movement. Suitable for abdominal muscle exercises with strong physique and supine position, such as straight leg lifting exercise, straight leg pulling exercise, sit-ups, etc., which can reduce abdominal fat; Exercise of gluteal muscles in prone position, such as lifting the legs straight up and lifting the head, shoulders and legs at the same time, can reduce the fat in the waist, back and buttocks; Dumbbell exercises with different weights can reduce chest and shoulder fat. People who are weak can use health gymnastics or broadcast gymnastics to let all muscles of the whole body participate in sports.
(3) ball games. It is a combination of endurance and strength training, with relatively large amount of exercise, such as table tennis, volleyball, basketball, and medical solid balls, which are suitable for strong people.
(4) Qigong, Tai Ji Chuan, Baduanjin, etc. Suitable for obese and weak people to exercise.
Aerobic exercise is the most scientific way to lose weight.
Obesity has become the enemy of human health, and the whirlwind of weight loss has swept the world. Weight loss institutions have sprung up like mushrooms after rain, and there are many ways to lose weight. To sum up, there are diet, diet, acupuncture, qigong, surgery, exercise and other methods. Not everyone is good in many ways. We think exercise is the best way to lose weight.
Exercise can not only directly consume human body heat, but also improve the basic metabolic shelter of the body (the minimum energy consumed to maintain the most basic life activities per unit time). So that the body consumes more calories in peacetime.
The improvement of basal metabolism mainly comes from the improvement of organ function, the enhancement of knowledge of various tissues and cells and the increase of muscle strength in the body. Exercise helps the body to maintain and increase muscles, or delay the degeneration of tissues, and maintain and obtain a strong body shape.
Here, I will introduce the scientific method of losing weight by exercise: losing weight = aerobic exercise+light equipment exercise+proper diet control+good living habits (consuming a lot of fat) (decomposing fat).
Aerobic exercise is the best way to lose weight. Can directly consume fat, so that fat can be converted into energy and consumed by body tissues.
What is aerobic exercise? Aerobic metabolism, also known as aerobic exercise, refers to the decomposition of sugar, fat and protein into carbon dioxide and water with the participation of oxygen, and at the same time, a large amount of energy is released for adenosine diphosphate (ADP) to synthesize adenosine triphosphate (ATP), and then the energy released by decomposition provides the energy needed for life activities. Because the characteristic of fat metabolism must be aerobic metabolism, so you must do aerobic exercise to lose weight.
Conditions for aerobic exercise:
(1) There is enough oxygen to participate in exercise.
(2) The exercise time is 30 minutes to 60 minutes.
(3) The effective heart rate is less than 65438 050 beats/min.
Aerobic exercise has the following effects:
Aerobic exercise can improve the function of cardiovascular system, promote cardiac output and pulmonary ventilation function, improve human lactic acid tolerance, and improve physical fitness and health level.
(1) Aerobic exercise makes human muscles get 10 times more oxygen than usual, thus increasing protein in blood, providing sufficient nutrition for the whole body, increasing immune cells in the human body, promoting human metabolism, eliminating carcinogens, harmful substances and toxins in the human body in time, reducing carcinogenic and pathogenic factors of the body and ensuring health.
(2) Aerobic exercise can obviously improve the functions of cerebral cortex and cardiopulmonary system, keep the peripheral nervous system full of vitality, and increase the amount of anti-aging substances in the body. Delaying the aging and degeneration of physiological functions of muscles, hearts and other organs, thus delaying the aging process of body tissues.
(3) Aerobic exercise can improve the endurance quality of human body, and develop the flexibility and strength of practitioners.
Because the main purpose of mass aerobics is to lose weight, keep fit, relax and entertain, and at the same time give people a feeling of relaxation and pleasure, this determines that the exercise amount of mass aerobics is medium and low intensity, which is the most typical aerobic exercise. When practicing, people can get a kind of fruit juice, which can relieve psychological pressure, keep a good attitude and have a good weight loss function. It is necessary to strengthen the exercise of light equipment in moderation, and the weight loss effect will be better. The purpose of decomposing fat can be achieved by wearing light. The key to losing weight lies in gradual education, persistent perseverance, and persistent diet control. Obesity will make you lose your beauty and charm and cause many diseases, so it is necessary to lose weight.
We all want to live longer and be young forever, and most people are willing to take action to achieve this goal. As long as we adhere to a scientific and reasonable way and participate in fitness exercises, we will have good results. May health and happiness accompany every friend who loves life forever.
(My own little experience)
This is a purely healthy way to lose weight (suitable for both men and women). According to personal physique, you can lose at least about10-15 kg in15 days (and the fat in your belly, arms, thighs, calves, buttocks and waist will gradually disappear unconsciously). The following is my personal experience.
1 Breakfast must be: an egg (which can be replaced by duck eggs and goose eggs) (no more than one egg per day)+a small amount of pasta+soybean milk (recommended soybean milk) or milk. You can also eat some vegetable bags.
Generally speaking, a small amount of food+some light vegetables+a small amount of meat (shrimp or fish or chicken) or just some fruit is good for lunch.
Dinner is about the same as noon: a little whole grains or corn porridge+some light vegetables (eat some fruit after dinner)
Avoid eating all snacks and high-sugar, high-fat and high-oil things, such as chocolate, fried chicken, instant noodles, soda, peanuts, beer, cakes, KFC and McDonald's.
Try to eat as many vegetables as possible during weight loss. Although you can eat more fruits, you'd better not eat them, because the sugar is too high. . .
No matter whether you eat high calorie or low calorie, enough is enough, so you won't strain your meat.
If you are fat, it is strongly recommended to do some sweaty exercise (jogging, skipping rope and cycling, which must last for more than 40 minutes) in order to lose weight faster in a short time. At the same time, we must prevent a rebound.
I provide some vegetables that I often eat when I lose weight: whole wheat bread, corn, rice (a small amount of 1 2 Liang each time), eggs, duck eggs, soybean milk, milk (a small amount), apples, unsweetened melons, black fungus, tomatoes, cucumbers, wax gourd, bitter gourd, kelp, celery, leek, seaweed head, tofu and bean skin. These vegetables are paired and eaten in turn. )
Remember not to diet (don't eat). The three consequences of dieting 1 will cause malnutrition, endocrine disorders, acne or bad skin, and malnutrition will cause heart diseases such as tachycardia, and then later. . . You will rebound badly after dieting. Dieting will slow down metabolism and make you fat. 4 will also affect Zhang Gao. Eating too little or not at night is also a kind of diet.
In addition, after the weight loss is effective, the appetite can be gradually expanded and gradually returned to normal. As long as you don't overeat, eat too much or consume more, you won't gain weight if you are more careful.
In fact, one of the most important ways to lose weight and one of the secrets of success is that you must be able to calculate the calories of each meal, so as to ensure that each meal does not exceed the calories. In a few days, the weight loss results will come out.
Persistence and perseverance are the secrets of success in losing weight. Remember that persistence is victory. If you want to lose weight soon, you must go on a diet and have surgery. Would you like to? Hehe, I wish you success in losing weight.
Well, that's what I learned and my own experience. Talking too much means repeating the previous content.
I hope my answer is helpful to you, and your satisfaction is the source of motivation for my answer!