1, squat weight loss skills
There was a popular saying a long time ago: "Don't squat or butt", which is still popular now. It can be seen that the majority of MM still have a certain understanding of the importance of squatting on the buttocks. Let's go back to the squat. Squat movement is a necessary movement for fitness. You can't talk about fitness without doing squats. Some people say that squats are effective, and doing three squats is equivalent to 100 sit-ups.
Why do you say three squats = sit-ups 100 times?
The so-called squat is the body from top to bottom, from small muscles to large muscle groups, mobilizing all parts to do exercise together.
Assuming the same calories are consumed, you only need to squat three times, while sit-ups need 100 times. Squats can mobilize the muscles of the whole body, while sit-ups mainly rely on the strength of the waist and abdomen. In contrast, squat requires much more energy. So when doing squats, the muscles with high fat content in the whole body consume the most calories.
Start with the so-called "big muscles" such as hip muscles, quadriceps femoris and lower limb muscles, and mobilize all the muscles in the lower body. There is no doubt that the consumption of energy is huge. Because when you increase the exercise of lower body muscles by 30%, the impact on basal metabolism will be enormous.
The so-called basal metabolism is something that consumes energy without any action, but when the basal metabolism rises, it will make people cultivate high-energy physique. If you consume a lot of energy, you are naturally slim. Therefore, only improving basal metabolism is the king of losing weight, that is, forming a thin body that can consume more energy without exercise. Squat is the best way to get this energy-intensive physique.
Squat is an effective way to lose weight, whether for soft girls or women. Too much exercise will not look good. There are also many girls who are worried about this. In fact, the strength of squat does not reach the limit required for muscle accumulation, and it is difficult to make muscles stronger, so this kind of worry is unnecessary.
Squat can also lose a small belly and shape a perfect body.
It is said that some people insist on 100 sit-ups and 200 sit-ups every day in order to get rid of a small belly, but the effect is very small. The reason is that the small belly is not only the fat accumulation on the surface of the abdomen, but also the fat accumulation in the internal organs, so it is not enough to completely reduce the belly by consuming the fat of the waist and abdomen.
If you want to bid farewell to a small belly, you must first increase the consumption of fat, that is, increase the basal metabolic rate. Therefore, it is very necessary to acquire lean physique. When you have a thin physique, your efficient metabolism will naturally burn the fat in your internal organs, and then bid farewell to your small belly and become a small waist.
Eight-beat squats. Keep up!
1) Stand with your legs open and your feet shoulder width apart.
2) Keep your body straight and upright, and keep your face, navel, toes and knees straight forward. 3) Raise your hands horizontally forward and palms down.
4) While inhaling through your nose, slowly squat down from 1 to 8, and when you count to 8, your thighs are just parallel to the floor. Knees can't be turned inside out and hips can't be pursed.
5) When exhaling, return to the original position. It only takes one beat to return to the original position, and then straighten up.
The point is to count down [1, 27, 8] slowly when you bend over. This is to mobilize the muscles of the whole body, and slow motion is to ignite the area where fat consumption is less at ordinary times.
For the general slimming squat, the speed of the lower back is not important. People who exercise regularly have strong muscles. In order to make muscles stronger, they should increase the speed and times to achieve the effect of high load. This is the difference between slimming squat and fitness squat. In practice, slimming squats make people feel less tired.
So, how many times a day is the best?
The number of squats varies from person to person, and the goal should be to "slightly exceed your own boundaries."
For example, the goal is 10 times a day, and it will be "difficult" to do it for the sixth time, so do it again until the seventh time. If you go a little beyond your limits, your muscles will remember the experience accordingly.
After the habit is formed, try to slightly increase the number of squats every day. Finally, you can try to squat with 500ml mineral water, and the slimming effect is better.
Squat ultimate edition! Toe squat
1. Feet should be shoulder width, and abdomen should be relaxed.
2. While inhaling, extend your fingertips forward. At the same time, the heel is off the ground, stretching the muscles inside the thigh to achieve a balanced state.
3. While exhaling, keep your fingertips forward, the forefoot touches the ground, and slowly lower your waist. Repeat this for 2-3 times, a total of 10 times.
Squat seems simple, but it's really hard to do. In fact, many people can't do it five times. So it doesn't matter if the number of times is small at the beginning, the key is persistence. As long as the number of times is increased in stages, there will always be progress.
1, do what you can. Squats are heavy, don't blindly increase the weight. You must be careful when practicing without protection and help.
2, the correct action. It is wrong and dangerous to bend over and practice squats. Be sure to look up when you do the action.
3. Reasonable exercise rhythm. Don't put it down too fast or too low when squatting, otherwise it will easily damage joints such as knees and ankles.
4. Necessary rest between groups. After completing a set of squats, be sure to walk more to avoid blood stasis in the lower limbs.
2, scraping stovepipe effect
1. Dredge lymph, detoxify and lose weight
Scraping board can dredge meridians by twisting and wiping the body, so that the circulation of blood and lymph will be accelerated, and liquefied fat will be taken away through sweat glands during weight loss. In this way, the toxins in the body are discharged.
2. Promote metabolism and suppress appetite
Many obese people are obese because endocrine disorders lead to abnormal hormone metabolism levels, and then they are overweight. Scraping will suppress appetite and reduce food intake. Such reasonable control of food can effectively help to lose weight.
Stimulate fat
Scraping generates certain stimulation by scraping the meridians. When these stimuli are introduced into adipose tissue, they can accelerate the decomposition of fat and inhibit the synthesis of fat. Therefore, scraping can effectively reduce fat, thus achieving the purpose of losing weight.
Skinny leg scraping method
1. Sit on the bed, relax your legs and bend naturally, apply stovepipe essential oil to your legs, and then take out the scraping board or other scraping tools.
2. The scraping direction generally starts from the root of the knee and the heel of the knee. But if you have varicose veins or edema in your legs, you have to scrape them from knee to thigh and from bottom to top, so scraping can improve blood circulation. If not, it can be done in both directions.
3. If the scraping force is too light, the effect will not be too good, so scrape fast, scrape hard and try as hard as possible. The greater the strength, the better, but don't hurt yourself too much.
4. Repeated scraping for 20 minutes every day will soon have an effect.
Matters needing attention in scrapping stovepipe
1. Before scraping, be sure to apply lubricating oil, such as scraping oil, olive oil, essential oil (not dry) and emulsion that is not easily absorbed. (Essential oil or olive oil is recommended)
2. Don't catch cold when scraping, don't touch cold water after scraping, don't take a bath, and it's best to sleep after scraping.
3. Once a day.
If there are purple spots, it is a scratch, indicating that there is something wrong with your body. I stopped for a few days and then went down. Some people can't shave because of their different constitutions. )
5. You can't shave without shaving. After shaving, you can't shave again until it's gone.
6. After shaving, try to wipe up the unabsorbed oil with a napkin.
7. Drinking a cup of hot water after scraping can properly replenish the consumed water, prevent dizziness and fatigue, promote metabolism and accelerate the discharge of metabolites.
8. Don't overdo it three days before menstruation, and pay special attention to your diet.