In the fast-paced work and life, sedentary has become a normal state for office workers, and the harm of sedentary has been mentioned more and more. In fact, sedentary people can prevent this kind of sedentary disease through some targeted fitness training.

Sedentary is inevitable for many office workers and student parties. Sitting for a long time not only makes fat accumulate in the waist, abdomen and legs, but also leads to poor cervical spine, backache and backache. Many studies have confirmed that sedentary is related to cancer, obesity, diabetes, heart disease, chronic kidney disease and other diseases.

Sedentary people should first overcome sedentary habits, get up once an hour and exercise more. They can choose some simple and easy-to-learn aerobics to exercise joints such as cervical vertebrae, waist and abdomen, back and legs, and relax muscles.

If Xiao Bai, who has no sports experience, starts fitness, it is suggested to start with strength training. Strength training is mainly based on resistance strength movements, and intermittent cycle training is carried out for each muscle group. Strength training can consume more calories than aerobic exercise and stimulate muscle growth, which is also a relatively safe training mode for beginners.

You can choose targeted actions to train muscles such as shoulders, neck, waist, abdomen and back, legs, etc., which can achieve better fat reduction effect. After the body adapts to strength training, consider increasing aerobic exercise such as jogging and cycling.

When the diet is convenient, it is necessary to eat low-carbon water and quit the eating habit of high heat, high sugar and high oil. Purple potato and potato can replace the staple food, and they also feel full. During strength training, muscles are stimulated the most, so we should pay attention to supplement protein. Milk, egg white and fish are all convenient and easy-to-get sources of high-quality protein, while nuts are sources of high-quality fat, but you should not eat more.

Diet is very important for fitness. Practicing three points and eating seven points, eating healthy nutrition, controlling daily calorie intake, eating more vegetables and fruits rich in vitamins and multi-fiber coarse grains, and strictly implementing them will make the process of reducing fat and shaping twice the result with half the effort. Original without permission, refused to reprint!