How to exercise to lose weight
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Give you a reference to exercise to lose weight ~ ~ ~ You can make your own exercise plan with reference to this intensity!
The purpose of exercising Duan Lian: First, to lose weight and prevent obesity; The second is to maintain and increase physical strength and prevent obesity complications.
Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc.
Exercise time and frequency: 30~45 minutes each time, 3~4 times a week.
Prescription procedures and exercise methods:
① Prepare for activities for 5 minutes and do some slight activities of waist, leg and hip joint.
(2) Walking slowly and walking fast alternately for 20 minutes. If walking is slow-fast-slow, it takes 1200m to walk at a speed of 2 steps per second, and then10min; Go1300m.
③ Basic physical exercise15min: 20 sit-ups (with or without hands on the head); 20 push-ups; Lift the upper body on your stomach for 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times.
(4) Exercise for more than 45 minutes, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs.
Note: when the exercise is easy or too intense, you can adjust the content and frequency slightly; It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week; If you feel cold, hot or unwell, you should stop exercising and don't do it rashly.
Sports types: walking, jogging, cycling, swimming, skating, etc.
Exercise time and frequency: 30~40 minutes each time, 3~5 times a week.
About diet ~ ~ to lose weight, we must eat wisely and skillfully. Here are some principles that must be kept in mind:
Balanced nutrition, diversified food types, no hunger strike, no fasting for a certain food. Food is not the less fat, the better. During weight loss, protein, carbohydrates and fat should be supplemented appropriately.
Chew slowly, drink soup first, then eat. When eating, slowing down the eating speed properly can reduce the insulin secretion and the synthesis of fat and glycogen in the body. On the other hand, prolonging the eating time will promote the appetite suppression of the appetite regulation center, thus increasing the feeling of fullness, and people naturally don't want to eat.
Try to use cooking methods such as stewing, steaming, boiling and cold salad. Avoid frying. Do not eat high-calorie, concentrated food, especially fried, crispy, roasted seeds and nuts, such as candy, egg rolls, Chinese and western sweet and salty snacks, chicken skin, duck skin, pig skin, fish skin and so on.
Appropriate supplement of fruit. In spring, fruit varieties begin to increase, but don't choose fruits with high sugar content and low vitamin content (such as bananas and sugarcane). Recommended grapefruit, kiwi, strawberry and apple. Of course, we should also pay attention to the time and quantity when eating fruit.
Besides diet, reasonable exercise is also essential. To lose weight in spring, outdoor sports, such as mountain climbing and jogging, are recommended. And always keep in mind the principle of "moving". Don't lie down if you can sit, don't sit if you can stand, don't stand if you can walk, don't walk if you can run, do more exercise if you have time, and don't have time to walk.
Thin waist and thin legs are the fastest way to do aerobics! Tell you a set of stovepipe exercises, which is not troublesome at all and is very effective! Don't tell me I didn't create this slimming exercise! First of all, I didn't make up this exercise. I'm not that capable! Secondly, I have recommended it to others, and it is still very effective to stick to it!
3 strokes to get rid of the fat on your legs
The first trick: lift your legs back.
Stand against the wall, hold your hands up against the wall, keep one leg upright, lift the other leg back and keep it straight, try to stick to it, and keep the other leg moving until the thigh muscles have obvious pain. This method can not only thin legs, but also lift hips. Why don't you try?
The second measure: squat.
Cross your legs, put your hands on your waist, keep the distance between your feet slightly wider than your shoulders, and keep your upper body upright and squat, which is what we usually call "stance". I believe many people will cherish their image and are unwilling to exercise in this position, but this method also has advantages. You don't need to use a bracket to practice, and you can also exercise your legs.
The third measure: sit up straight.
Maybe you think squatting is unsightly. I'll teach you another way to practice on your stomach. It is difficult for beginners to sit on a chair with half hips, legs stretched forward and upper body kept upright. You can hold the armrest or table edge of the chair by hand to keep balance. This method can not only exercise leg muscles, but also lengthen ligaments and exercise the back. Why not kill three birds with one stone?
One-month absolutely effective plan for thin waist and abdomen
The first trick: abdominal exercise
Formula: Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift them and put them back. Do it without touching the ground 15 times. Three or four times a day, each time 15 times.
The second measure: sit-ups to practice positive abdominal muscles.
Mouth formula: bend your knees 60 degrees and use a pillow to pad your feet; Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.
The third measure: take a deep breath and practice the lateral abdominal muscles.
Mouth formula: relax, inhale a lot of air, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Then, lift the breath to the chest, descend to the abdomen, and then exhale slowly through the mouth, repeating for 5 times and doing two groups.
The fourth measure: turn around and practice the internal and external oblique muscles.
Formula: Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.
No matter how good the method is, it is not immediate. The important thing is to persevere! So do it now! Having said so much, I hope it will help you! Hope to adopt!