1, weight loss exercise method
The first category: stretching.
In recent years, yoga has become more and more popular. Yoga, stretching, aerobics, etc. They all belong to stretching exercises, and the purpose of exercising muscles is achieved through some specific stretching exercises and breathing rhythms. Most female dieters prefer stretching, especially slimming yoga.
Suggestion: When practicing stretching exercises such as yoga, try to exercise for 5-7 days a week, preferably every day. It is advisable to stretch until the muscles feel tight. Practice 6- 10 stretching every time, each action lasts for 30 seconds and stays for 3-5 breaths.
The second category: aerobic exercise and leisure exercise.
Aerobic exercise is very effective to lose weight, and there are various forms, including brisk walking, jogging, aerobics, swimming, cycling, water aerobics, climbing machine, sliding machine, playing Tai Ji Chuan and so on. In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
Suggestion: Aerobic exercise and leisure exercise, 3-5 days a week, lasting more than 20 minutes each time, the intensity varies from person to person.
The third category: muscle fitness exercise
Many friends have tried sit-ups, sit-ups, push-ups, elastic bars, tension bands, weight-bearing training and other exercise methods, all of which are muscle fitness exercises aimed at exercising muscles. Many male friends sweat profusely in the gym just to exercise their chest muscles, abdominal muscles and arm muscles, so as to make themselves stronger and more perfect. After losing excess fat, continue to exercise your muscles and let them develop.
Suggestion: Muscle fitness exercise should be done 2-3 days a week, and the intensity slightly exceeds the load of muscles. Do 1-3 groups for each exercise, with 8- 12 times in each group. It is best to train under the guidance of a professional fitness coach.
2. The best way to lose weight
1, a balanced diet to lose weight
A balanced diet is the healthiest way to lose weight. To maintain the normal work of the body's metabolic system while losing weight, it is necessary to drink more water to promote the metabolism of fat in the body; Eat foods rich in cellulose to enhance satiety and reduce fat absorption; Eat more laxative and diuretic foods; Eat both sugar and fat.
2, appropriate diet to lose weight
In many women's minds, dieting to lose weight means reducing food intake as much as possible or even stopping eating. In fact, the real diet is "abstemious diet", including the time, type and quantity of eating. Proper dieting is not to let you eat only one meal a day, but to eat something before dinner to prevent you from eating too much when you are hungry. That is to say, we should eat less and eat more meals, at the same time, we should control the varieties we eat, eat more fruits and vegetables containing cellulose, and eat less foods with high fat and calories, especially some junk food, sweets and drinks, or eat less.
3, low-salt diet to lose weight
China people's eating habits lead most people to eat too much salt. Too much sodium in the body will cause excess water in the body to be excreted, forming "edema" puffiness. The World Health Organization recommends that the daily salt consumption per person should be controlled within 6 grams. We usually eat light food and eat less soy sauce, pickled food, sausages and other foods.
4. Aerobic exercise to lose weight
Practice shows that exercise, especially aerobic exercise, combined with diet control can effectively lose weight and achieve the effect of reducing blood fat and losing weight healthily. To put it simply, aerobic exercise is a medium and small-intensity exercise that is repeated many times, such as skipping rope, running and climbing mountains. What you can't do is aerobic exercise with good weight loss effect.