1, how to exercise to lose weight
Fitness experts suggest that you should do some aerobic exercise and anaerobic exercise (block training) at the same time to lose weight. If you can't go to the gym, you can choose some aerobic and anaerobic exercises that you can do at home.
The simplest aerobic exercise is to climb stairs, or jump, jump rope, and do aerobic exercise in situ. These exercises are very simple and effective. Please note that each exercise lasts 30-40 minutes.
Anaerobic exercise (resistance training), such as lifting dumbbells, mainly doing arm tightening exercise, 15-20/ group, three groups at a time; Sit-ups, 20/group, three groups each time; Hip lift, 20/group, three groups at a time.
Without dumbbells, books at home or even a bottle of 1000 ml of pure water can be substituted. As long as you remember not to be lazy, persistence is victory.
Fitness suggestions for sedentary white-collar workers;
Nowadays, office workers, especially computer families, are in a sub-health state because of sedentary, excessive pressure, fast food and other reasons. Sticking to exercise can not only lose weight, but also adjust your health. What kind of fitness activities are better for office workers? Experts suggest that you must stay away from desks and chairs and go to the gym to participate in appropriate equipment training. Don't think that equipment training is suitable for professionals when it comes to it. In fact, proper equipment training is very beneficial to the human spine, thoracic vertebrae and lumbar vertebrae, and it can also play a role in shaping the body and make people more upright. Of course, we must pay attention to professional fitness places and accept the guidance of professional fitness coaches, which is very important for people who are new to equipment training.
In addition, fitness is a global topic, but what are the popular female fitness activities and male fitness activities? For women, yoga, Pilates (training suitable for women's core parts), Latin and ballet are the best choices. For men, equipment, BODYPUMP (similar to barbell training), free fighting, boxing and so on. It is the best exercise to make you more British and healthier.
It is ineffective to lose weight just by controlling diet.
In order to lose weight quickly after the holiday, many people use 2 1 day diet, or three-day apple diet, or various extreme fasting and dieting methods such as not eating meat or staple food. It can be said with great certainty that even people who are completely vegetarian may not be able to achieve satisfactory weight loss effect, because authoritative research shows that the effect of losing weight simply from diet control does not seem to be great. Because, once the human body adapts to this vegetarian state, it will automatically adjust its metabolism to meet the needs of the body. In the long run, not only the effect is not obvious, but also the physical fitness will decline. Therefore, active exercise plus passive dieting and good living habits can achieve and further consolidate the effect of losing weight.
The following is an appropriate 7-day weight-loss and body-building plan recommended by fitness experts. Look carefully, and then make up your mind to seriously implement:
7-day fitness program:
Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as treadmills and mountain climbers.
The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.
Day 3: Go hiking, ride a bike, swim and play ball games, and relax.
Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes
Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes
Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes
Day 7: Go hiking outdoors, relax and welcome the next week with a brand-new attitude.
2. How to do yoga stovepipe?
Style Name: Standing Lotus Style
Efficacy:
This pose can strengthen the balance of the body. By lengthening the leg muscles, you can beautify the leg lines and visually lengthen the leg curves. At the same time, it can effectively treat leg varicose veins and help you shape lovely and charming legs.
Decomposition action 1
Stand with your legs, your back straight, and your hands crossed on your chest, like holding a lotus flower.
Decomposition action 2
Open your arms, lock your index finger and thumb, lift one leg, kick your toes as far as possible to the tip of your nose, keep your eyes still and keep your balance.
skill
The supported legs must be tightened hard and always breathe evenly and slowly.
Yoga vegetarians: colorful
Materials:
Five asparagus, five corn buds, half lettuce, a little cherry tomato, peas and purple cabbage.
Seasoning:
A box of yogurt and a little sugar.
Making:
1. Soak asparagus, corn shoots and peas in boiling water, take them out and put them on a plate for later use.
2. Shred the washed cherry tomatoes, lettuce and purple cabbage into a dish, and pour in yogurt and marshmallows.
Efficacy:
This dish can cool and reduce fire, relieve summer heat and quench thirst. Rich dietary fiber and vitamins can eliminate excess fat and let you enjoy the washing they bring to your body in a colorful visual feast. Besides, your mouth is sour and sweet. How can you be unhappy?