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How to lose weight and be healthy?
It's hard to lose weight, and it's even harder to lose weight on thighs. To this end, bodybuilding experts suggest that women with thick legs should start from the following three aspects. When you exercise for the purpose of losing weight, all parts of your body, including your thighs, will lose weight. Aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing, climbing stairs and so on. Method one. Walking combined with running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often can't persist. Walking and running will be much better. When you don't feel difficult, you can appropriately increase running and reduce walking. Lose weight: You must run in a proper way. Only the right posture can make you run fast and efficiently without getting hurt easily. One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy. Experience walking to lose weight 1. Take a slow walk, 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery. 2. Go fast, walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you. Method 2: Walking and swimming in water is also a kind of systemic aerobic exercise, but don't use your thighs too much when swimming. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road. Run in the water at a different venue. Jogging in the water should be gradual. After jogging in the water for 5 minutes, the heart rate should not exceed 1 10- 130 times per minute. It is best to do it in an alternating way of rest and exercise. Fitness: Water fitness makes women as agile as fish. Introduce women's water aerobics in detail. What kind of exercise is appropriate? In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3-5 times a week. Stick to moderate or low-intensity exercise, that is, reach 60% of the maximum exercise intensity, which can consume more fat. If you find it difficult to maintain this amount of exercise, you can start with a small amount of exercise and then gradually strengthen it. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before making an exercise plan, it is best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average amount of exercise per week should not exceed 20%. The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise, you can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 65438+ 0-2 hours before meals, such as morning and afternoon. Thigh bodybuilding local exercise stretching exercise is one of the most effective methods of thigh bodybuilding Action description: two arms droop, one leg squats below the knee, the back is kept straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This kind of exercise can also be carried out when the body is standing. One leg stands to keep the body straight, and the other leg stretches backwards to make the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways, lying flat on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with the body, then supporting the thigh on a table or chair at a 45-degree angle, and then lifting the leg close to the floor to make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh. Walking After you have mastered leg stretching, you can try to do some "walking". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. At the beginning, it is best to do two groups on each leg, each group 10 times. Then gradually increase the number of times. Like other sports, you can slow down first and let your legs get the same degree of exercise. The advantage of this kind of exercise is that it can change the relaxation state of muscles and make the appearance look more fit. Reasonable diet experts believe that the main reason why most legs lose weight is that they rely too much on exercise and don't pay attention to diet. These people tend to obviously limit their calorie intake, but they don't think much about the role of fat in it. Therefore, the diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty foods, such as fast food. Eating more fruits containing more potassium at ordinary times can eliminate leg edema and lower body obesity. Introduce several kinds of fruits with high potassium content, and try them if necessary. Apple: It contains a lot of potassium, which is very effective for diarrhea and constipation. Apple itself has papaya malic acid, which can regulate energy. It is rich in vitamins, proteolytic enzymes and papain, which can help digestion when eaten in meat, and contains a lot of pectin with intestinal function. 15 What are the leg foods? Spinach Eating more spinach can make blood circulation more active. Send fresh nutrients and hydrogen to your legs. Restore the vitality of the legs. Afraid of dry and rough leg skin and early wrinkles. Please learn from Popeye and eat more spinach. Sesame provides vitamins e, b 1 and calcium needed by human body. Especially its linseed oleic acid component. It can remove cholesterol attached to the blood vessel wall. Sesame paste is more helpful to fully absorb these leg nutrients. Leg product recommendation: 2 Clarins Clarins Slimming Essence 200ml Brand: Clarins 2 Shanlana New Leg Cream 100g Brand: Shanlana