1, how to burn fat on your feet
Once you are over 30, it is imperative to learn to choose. If you continue to indulge yourself as you did when you were 20, you will look like a meatball. Go your own way. In your 40 s and 50 s, you are likely to become a grumpy monster, riddled with diseases. There is a way to keep you healthy after 30 years old, and that is walking.
Lose weight on foot and burn calories easily.
Walk every day 1 hour, three or four times a week, plus physical training twice a week, 30 to 40 minutes each time.
Another advantage of walking is that it brings you plenty of energy all day and makes you look full of energy all day. Healthy people can improve the utilization rate of oxygen and then convert it into more energy for business and family, which will be useful sooner or later.
When a woman is 40 years old, she often faces pressure because she has to take care of her family and make important decisions about her life. We should not only overcome stress, but also carefully consider the prevention of disease and muscle atrophy. Don't take these three points lightly, walking can help you solve the problem at this time.
relieve stress
When people feel nervous, their blood pressure will rise, their heart rate will increase, and a lot of stress hormones will be put into their blood. Being nervous will weaken your immunity and make you more susceptible to diseases ranging from the common cold to cancer. Walking promotes the brain to produce an exciting secretion, which helps you get rid of depression and anxiety.
Studies have shown that women who do moderate exercise (such as walking) are much less likely to develop cancer than women who sit still all day. Active women have only a 50% chance of heart disease. Moderate exercise can also reduce the risk of stroke by half. I'm not talking about marathon running here, but moderate exercise (such as regular walking).
Five secrets of losing weight
Hot water bath instead of cold or warm water bath.
The weather is still hot and dry, some people still choose warm bath, but it is useless to lose weight. Although it is not necessary to use very hot water, it should be at least about 40 degrees, not more than 45 degrees, but not less than 37 degrees. Washing your body with hot water every day can accelerate your metabolic function, thus helping you consume excess fat and get rid of it quickly.
Adequate indoor aerobic exercise
Moderate exercise has a good effect on losing weight. Only exercise can quickly consume excess fat on the body, and there will never be a rebound problem. As long as you lose weight, you really lose weight. You don't need to worry that you won't gain weight without exercise. Autumn is dry and windy, which is not suitable for outdoor sports. However, you can also do aerobic exercise at home, such as Pilates or dancing exercises, which are all good, and you can run at home if you have the conditions.
balanced diet
Many people get hungry easily, and when they are hungry, they can't help but want to eat a lot of things, especially all kinds of high-calorie foods, to satisfy their appetite and meet their calorie needs. However, if you keep eating uncontrollably, you will not lose weight in autumn, but will double it, so you must control your diet. You can have a light and nutritious breakfast, have a full lunch and eat some high-calorie food you like, and have dinner.
Take a walk every day
You can go for a walk with your family after dinner every night, which can help digestion and enhance each other's feelings. The key is that the weather is cool in the evening and autumn, and it is comfortable to go out for a walk, which can also relieve your work pressure, physical fatigue and work fatigue. The general posture of walking to lose weight is to lean forward, that is to say, try not to let the heel touch the ground, which can effectively get rid of the whole body fat.
Drink more water.
The weather is relatively dry. Drinking more water can not only accelerate metabolism, but also replenish water. Detoxification and beauty care are very effective. Drink at least 500ml of eight glasses of water every day, and drink as little as possible. Here, eight glasses of water are pure water. You can also have a drink before going to bed at night, which will accelerate gastrointestinal peristalsis and metabolism at night and help you lose weight at night.
2, hula hoop turn method
1, warm-up exercise
Before playing hula hoop, you should do some proper warm-up exercises to stretch the functions of muscles and ligaments and avoid injuries to the waist and other parts. Stretching exercise is a good choice for warm-up exercise.
Step 2 Prepare for work
Stand with your feet shoulder width apart, your arms behind your back, and your hands are symmetrical at 3 o'clock and 9 o'clock. Hold the hula hoop 30 cm away from your body, inhale and hold your chest, and try your best to clamp your shoulder blades.
Step 3 turn the hula hoop clockwise
Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hips. Hold 10 second, take a deep breath slowly, and return to the initial position when you feel the muscles stretch.
Step 4 turn the hula hoop counterclockwise
Turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your hips. Hold 10 second, take a deep breath slowly, and then return to the initial state.
5. Preventive measures
1, the hula hoop turns 4-6 times a week, with 2-3 groups each time, and each group takes a break of 20-30 minutes, generally no more than 45 minutes.
2. Playing hula hoop mainly uses the waist strength to exercise the muscles in the psoas, abdominal muscles and lateral psoas muscles to achieve the effect of tightening the waist and abdomen. Not suitable for patients with lumbar muscle strain, spinal injury and osteoporosis and the elderly.
3, hunger and avoid short-term exercise after meals to prevent hypoglycemia or nausea, vomiting, abdominal pain and other symptoms caused by severe gastrointestinal shock caused by exercise.