However, it takes long-term persistence to practice slimming aerobics in order to get good results. Because no matter what kind of exercise, short-term practice can't get obvious results. Moreover, after short-term practice, initial results are achieved, and once you relax a little, you may rebound. So if you want to lose weight, you need to make a long-term exercise plan and complete the exercise goals at each stage as planned.
In addition to daily exercise, you need to adjust your diet, try to eat less foods with high calorie and fat content, eat less snacks and eat more fruits and vegetables, which will help reduce excess fat. In addition, you need someone to supervise you, otherwise it is easy to forget your goals and create reasons for being lazy.
It is also important to choose the right time when practicing slimming aerobics. Some people like to practice in the morning, while others like to practice at night. But the best time to practice is actually at night. Then why do you practice weight-loss aerobics at night?
First, do aerobic exercise in the morning, because there is a lot of carbon dioxide in the air, which may have adverse effects on the respiratory system after inhalation. Moreover, many people practice aerobics on an empty stomach in the morning, which easily leads to hypoglycemia and dizziness, so it is best not to practice in the morning. Even if you want to practice, you should wait until the sun comes out, because sunlight will promote the photosynthesis of plants and make them absorb a lot of carbon dioxide in the air.
Secondly, it is good to practice slimming aerobics at night because people eat a lot at night, and the fat accumulated in the body is usually the most in a day. Exercising aerobics can fully burn excess fat, promote sleep and improve sleep quality.
Thirdly, people can spare more time in the evening than in the morning, so they can practice more fully. If you don't practice carefully at ordinary times, people will stop before they enter aerobic exercise, and it is difficult to achieve the purpose of burning fat.
How to practice slimming aerobics? Sticking to practicing slimming aerobics for 20-30 minutes every day can improve people's bloated posture and make them refreshed and confident. How to practice slimming aerobics?
Arm movement
Stand naturally, with your legs apart, your arms drooping, adjust your breathing, then raise your arms horizontally, palm down, turn forward 8 times with your shoulder joint as the axis, put them down and take a deep breath.
Waist movement
Feet apart, shoulder width apart, arms raised horizontally, turn right, turn left again, repeat the action, 16 beat.
Abdominal movement
Lie on your back, bend your knees, touch the ground with your feet, separate your legs in parallel, put your hands behind your head and elbows outward, then pull up your head and upper back with abdominal strength, keep the elbow position unchanged, and repeat the action. 16 beat.
Hip movement
Legs together, hands akimbo, stand on tiptoe for a few seconds, then put it down, repeat the action, 32 beats, pay attention to keep your body straight and look forward.
What to eat after practicing slimming aerobics? After aerobics, you should adjust your diet. So what can you eat to help you lose weight? Eat more of the following foods:
1, high fiber food
The human body can't decompose fiber, so it can't use the heat of fiber, and fiber can absorb water and turn it into feces to be excreted. Therefore, fiber is a laxative, and eating more helps to lose weight.
2, low-calorie food
Eating less calories helps to keep fit. Therefore, if you feel hungry after practicing aerobics, you should eat low-calorie food to avoid taking in too many calories, which will be converted into fat and stored in people's bodies, leading to obesity.
3. Foods that decompose fat
Some foods have the function of decomposing fat, such as laver, but we should pay attention not to eat too much at a time, especially those with hyperacidity, otherwise it will cause digestive system disorder.
4. Foods that promote defecation
Poor stool, waste accumulation in the body, people tend to get fat. In order to lose weight, it is necessary to eat more vegetables with high crude fiber content, which is helpful for defecation, such as green onions and bananas, which can enhance intestinal peristalsis and promote defecation.
5. Sweating and calorie-burning food
Eating this kind of food can consume some body calories through sweating, which has the effect of losing weight. But people with asthma, constipation, pharyngitis and other diseases should not eat more.
Matters needing attention in weight-loss calisthenics practice How long it takes for weight-loss calisthenics to take effect depends on whether the practitioner insists on practicing seriously and assiduously, and is also influenced by the practice process. If you don't pay attention to the following items in practice, it may have the opposite effect:
1, step by step
The correct practice method is to start with the movement with the least amount of exercise, and then from simple to complex, such as aerobics, practice simple movements first, then complex movements, step by step, and increase the difficulty of practice. It should be noted that the same action needs to be practiced repeatedly in order to master the correct action essentials.
2, the action should be accurate
Whether the action is correct or not is related to the effect after practice. If the action is done correctly, the effect will be great, otherwise the effect will not be obvious and there may be side effects. Therefore, in the process of practice, we must observe the details of every movement, and then practice, so that every movement can give the muscles the greatest * * *, let the muscles play a role, and promote blood vessel expansion and fat burning.
3. Adjust your breathing.
The correct way to breathe is to inhale through the nose and exhale through the mouth. If breathing is not smooth, it will lead to insufficient oxygen supply in the body and easily lead to fatigue. Therefore, we should adjust our breathing during exercise to keep ourselves in the best practice state.