South Korea's seven-day weight loss exercise Step 1.
1. Sit in a chair with your knees slightly bent, your thighs and calves at 90 degrees, your legs spread out, and the stride between them is twice as wide as your shoulders. Bend your elbows slightly back, put your hands on the roots of your left and right thighs, look up, look straight up, then lean back, open your chest, and inhale slowly in this position.
2. After fully inhaling, fill the abdomen with air, then fold the upper body forward, lower the shoulder blades, contract the chest, curl the back, lower the head, and exhale slowly. Note that the arms are spread forward at this time. Inhale and breathe 10- 15 times.
3. Similarly, open your legs to twice the shoulder width, sit shallow in the chair, stretch your arms naturally, put your hands on your knees, then close your left arm, gently press your palm on your abdomen, then twist your waist backwards while exhaling and look back. Exhale slowly when turning back to the front, and repeat alternately left and right 10- 15 times.
Step two.
1. Kneel and lie with your legs together, with your thighs and calves at 90 degrees, your elbows bent back, your upper and lower arms at 90 degrees, your lower arms resting on the ground with your palms, and your waist and above will be lifted up, which will compress your abdominal muscles.
2. Keep this posture and exhale slowly, then lift your right leg, bend your knees upwards, straighten your feet, keep your calves in balance with the ground, then exhale and keep moving for a few seconds.
3. Then keep aerobic abdominal breathing, the left leg is also raised, the legs are close together, and the calf is balanced with the ground.
Don't underestimate this seemingly simple slimming exercise. Doing it before going to bed every day can make the body that doesn't exercise at ordinary times, accelerate blood circulation and improve sleep quality. At the same time, remember to stand up straight and relax, and then gently stretch each finger of your left hand with your right hand to make blood flow smoothly and promote metabolism.
What to eat helps to lose weight 1. Cheese is very important for losing weight.
Cheese is very important to lose weight because it contains calcium. Many women are afraid of obesity and don't eat cheese. Studies have shown that obese adults whose daily diet is rich in dairy products lose weight much faster than those who don't eat dairy products. The downside is that cheese is high in fat and salt.
2. Peanut butter makes people feel full.
Is peanut butter high in fat and calories? In fact, a hospital study shows that people who eat peanut butter are more likely to lose weight and stay slim than those who strictly follow the low-fat diet rules. Peanut butter can make people feel full.
3. Nuts contain a lot of fiber
What to eat to prevent obesity? Nuts may be rich in fat, but they contain beneficial fat. Nuts also contain a lot of fiber. So eat almonds, peanuts or cashews, but avoid potato chips and biscuits to prevent obesity.
Pay attention to the time 1 and the time for jumping practice.
Pay attention to the control of time when doing slimming exercise, not the longer the jump, the better the effect. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.
Exercise two hours after meals.
Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach.
If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.
2. Choose the aerobics that suits you. Choose fitness and slimming exercise. Everyone's physical condition is different You should pay attention to choosing the way that suits you when doing weight-loss exercises. Some weight-loss exercises are very active, and a whole set may take more than 30 minutes to finish, and these weight-loss exercises are more suitable for people who exercise for a long time; For those dieters who usually don't do much exercise, they should choose some exercise that is appropriate and does not exceed 25 minutes, because the variety selection of weight loss exercise should be different for different purposes.
For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose. Therefore, we must choose a set of slimming exercises that meet our own requirements according to our own characteristics.
Guess you are interested in:
1. Boxing to lose weight
2. The third video of Duoyan Zheng Weight Loss Campaign.
3. Teaching slimming exercise video
4. Ten-minute weight loss exercise
5. Video of Zheng Duozi's Weight Loss Campaign
6. Weight loss gymnastics after caesarean section