1, spring slimming method
1, dancing to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
2. Yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.
3, the warm-up process can not be ignored
Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.
Step 4 replenish water in time
You can't do aerobic exercise immediately after eating, otherwise it will have a bad influence on your health, but you shouldn't sit all the time after eating. You can get up and stand for about half an hour to prevent fat from accumulating in your waist, abdomen and legs. Remember to drink water during exercise and replenish water in time. Don't think that you can lose weight by drinking water. Replenishing water is a very important detail in weight loss!
5. Pay attention to diet control
Many people think that as long as you exercise more, you can lose weight, but this is not the case, because the effect of losing weight by exercising alone is not obvious. For example, play tennis for several hours every day, but as long as you drink one or two tins of sweet drinks or eat more western cakes, the weight you have worked so hard to lose will go up in smoke. Therefore, if you want to lose weight successfully, besides exercise, you must also make reasonable adjustments in your diet.
6. Pay attention during exercise.
When you exercise, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better. For example, combining movements to focus on exercising abdominal muscles, gluteal muscles and quadriceps femoris can promote the development and growth of these muscles and make them firm and powerful when walking.
2. A good way to lose weight
First, climb the stairs.
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Second, step on a bike in the air.
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Third, fun running.
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running.
Dr. DavidMela, head of Unilever's global weight management program, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Fourth, swimming.
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.
Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Verb (abbreviation for verb) walk
Walking is considered as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes. Fitness and weight loss, especially walking after meals, can accelerate the burning of fat and play a role in losing weight.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
Every time you walk, you should shrink your abdomen in minutes, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.
Six, sit-ups
Lie flat on the ground with your legs slightly bent and your hands crossed behind your head or chest. Just like ordinary sit-ups, get up and lie down and repeat the action 50 times. Or lie flat on the ground and cross your feet to do sit-ups. This method is more difficult than ordinary sit-ups, but it has a good exercise effect on abdominal muscles, which can tighten abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise according to personal situation and physical fitness.
However, it should be noted that people who have not exercised for a long time or have poor physical fitness can get help from others in the previous exercises, such as holding down the instep or reaching forward with both hands to complete the auxiliary movements. This method is suitable for people who have a beer belly for the first time.
Seven, horizontal abdominal muscle movement
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do leg flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.