1, effective weight loss exercise
Benefits of warm-up before exercise:
1. Warm-up exercises can increase the temperature of muscles and make them softer and less prone to strain;
2. Warm-up exercise can speed up the blood flow of exercise muscles, improve the ability of muscles to absorb oxygen and nutrients, and excrete human metabolites;
3. Warm-up exercises prepare you psychologically and give you a correct mental state.
Warm-up exercise before exercise:
1. Run with your legs up
Every step, lift the thigh, the height is above the level, as close as possible to the chest, with a 90-degree swing arm. Always keep your body upright during the process, and remember not to lean back too much.
Lift your legs and stride forward.
Lift your thighs at every step, keep your body at 90 degrees with your thighs and knees, and keep your body upright at all times.
Lift your legs in three steps.
Keep your body neutral and raise your feet.
Kick your ass and run.
Heel back, kick ass.
If you exercise without fully stretching your body, the rigidity of your body can easily lead to some unnecessary injuries. Bian Xiao suggested that the warm-up before exercise should be more than 10 minutes, and it should not be sloppy. Only when the action is in place can the body heat up. When the temperature is relatively low, extend the warm-up time appropriately to gradually raise the body temperature to a suitable temperature.
2. What to eat to lose weight is effective
1, beans
Beans are foods rich in protein and a little fat, and also contain fiber and trace elements. Some meat can be replaced by beans, and after one week, a lot of saturated fat has been eliminated. Beans include red beans, soybeans, mung beans, kidney beans, chickpeas, Lima beans and so on.
2. Green vegetables
Eating vegetables can not only increase satiety and reduce food intake, but also help promote gastrointestinal peristalsis and excrete toxins from the body because vegetables are rich in vitamins and cellulose. It should be noted that it is best to eat boiled vegetables and don't put too much oil when cooking.
3. Dairy products
Dairy products, such as skim or skim milk, yogurt, cheese, etc. , rich in calcium, can help burn excess fat in the body. Drinking dairy products can also increase satiety and avoid eating more food calories.
4, oatmeal
Oatmeal contains soluble fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis and help remove garbage and toxins from the body. Moreover, oatmeal can maintain blood sugar level and stabilize insulin level better than other foods, and ensure that there will be no desire to eat other foods in the next few hours.
5, tomato diet
The tomato diet is to drink a cup of tomato juice of about 300ml before breakfast, lunch and dinner every day, and eat until eight points are full. You can see the weight loss effect after two weeks, and you can lose about 10 kg after two months.
6, pear diet
Drink a glass of salty warm water first in the morning, then eat a pear with skin and a boiled egg. Eat a normal lunch until you are seven points full. Dinner is mainly vegetarian dishes and pears, followed by a bowl of vegetable soup. Pear has diuretic effect, and the effect of eliminating edema is very good. Stick to it for a month and you will see that you have lost 7- 10 kg.
7, bitter gourd diet
Bitter gourd diet is to ensure that you eat three bitter melons every day. Bitter gourd is best washed before eating raw, or squeezed into juice or boiled. Bitter gourd itself has low calories, plus 0.4% bitter gourd can inhibit fat absorption, plus bitter gourd contains high-energy albumin with high biological activity, which only acts on the small intestine, an important part of human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, and the intake of fat and polysaccharide is reduced by 40%-60%.
8. Drink water to lose weight
Drinking a cup of warm water after getting up in the morning can accelerate the peristalsis of the stomach and help to expel garbage and toxins from the body. Drinking a glass of water before eating can relieve hunger, enhance satiety and reduce appetite.
9. Tips
If you want to lose weight by dieting, you cannot do without the help of exercise. You need to do aerobic exercise for about half an hour every day, such as jogging, swimming, brisk walking, skipping rope and yoga, to help burn calories and fat.