1, weight loss training method
First, the partial weight loss method
1, upper body training method
Feet shoulder-width apart. Bend your elbows and raise your arms flush with your chest. Put your hands on your chest and fold them hard. Hold your hands together for about 10 second, and then repeat for 3 times.
Note: when your hands are folded, your fingertips should be facing up, otherwise it will affect your strength.
Step 2 press your wrist
The distance between feet is shoulder width, and the left arm is tightly against the lower part of the rib. Bend your elbow, lift your right arm upward, press the palm of your right hand on the palm of your left hand, and then press your wrist hard, and keep this position for about 10 second.
Repeat the above action for 3 times, and then do the opposite, and repeat it for 3 times at 10 second. The above actions can make the upper body listen, which is very beneficial to develop the muscles of shoulders and arms, and you don't have to worry about the phenomenon of muscle bulge in your arms.
Second, the waist training methods
1, lateral buckling of the body
The distance between your feet is slightly wider than your shoulders. Straighten your right arm, keep your knees upright, then bend to the right until your right hand touches the ground, then lift your left arm and bend naturally along the bent side. Do this action 20 times in a row, and then do it 20 times like a left bend.
99 Bian Xiao's warm reminder: This action has the best effect on reducing excess fat in the waist and abdomen, so friends who want to lose weight should practice it frequently.
2. Steering movement
The distance between your feet is also a little wider than your shoulders. Imagine that you bend slightly, then stretch out your palm, raise your arms horizontally in the same direction as your shoulders, then bend your elbows at the same time, turn your waist around your shoulders, make your upper body turn right as far as possible, keep your arms level with your shoulders, then form a rotation action centered on shoulder rotation, and then bend your left side with the same action, and so on 100 times.
3, arm rotation movement
Stand by the wall on the left, keep it parallel to the wall, with your feet slightly wider than your shoulders and your feet slightly farther away from the wall. Straighten the right arm away from the wall to shoulder level. The left arm naturally hangs on the side of the body, then the waist should turn left, and the right side should be supported on the wall, and then retracted. Pay 30 times for this action.
99 Bian Xiao warmly reminds: the distance between the wall and the foot can start from 20 cm, and then gradually increase the distance. Remember to straighten your right arm and don't bend it. When rotating, it should be based on backache.
4. Shoulder-back handstand exercise
Lie on your back and do the lateral muscle exercise of a bicycle with two pedals. This exercise is mainly to lose excess fat around the abdomen. You should increase the strength of your legs when you bend your knees alternately up and down.
2. How to lose weight by diet and exercise
First of all, diet
1, control staple food and restrict sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250-300 grams. The staple food is wheat, rice and some miscellaneous grains, but we must strictly limit our food intake and form the habit of eating seven or eight points. For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, honey, candy, preserves, fruit juice sweets, etc., try to eat less or not.
Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
2. Edible fiber
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more times, so the eating speed slows down, so that the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise.
Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
Drinking water is an indispensable demand in people's daily life. In summer, you can eat watermelon and tomato to quench your thirst, and watermelon juice and winter melon soup can also induce diuresis. Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.
Second, sports.
Three golds a day to practice losing weight:
1. Morning
Slimming position: upper abdomen.
Sit up straight with your hands parallel to the bed. Keep your hands parallel to the bed and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.
Slimming parts: oblique abdominal muscles of the waist.
Lie on your back, put your left hand behind your head, twist your left rib to the left, lift your right knee, and keep your left elbow as close to your right knee as possible. Restore, repeat 8 times. The action on the other side is consistent with this.
Slimming parts: waist and lower abdomen.
Stand up straight, put the tissue box straight, and don't let it fall to the left or right. Hands akimbo, lift the leg next to the tissue box and let it wrap around the other side of the tissue box. When you turn your legs, try to raise your knees and exercise your waist muscles. After 5 minutes, take the tissue box to the other side of your body and repeat this action for 5 minutes.
have a day off
1. Sit in a chair, lift your legs and bend to one side, feeling your waist pulled. Repeat 5 times. Do the same thing on the other side.
2. Hold your hands and knees on the ground, with your head, shoulders and knees in a straight line and your fingers slightly inward; Bend your arms so that your chest is as close to the ground as possible and keep your body straight; Raise your arm until you start to move.
go to bed
Lie flat on the bed with your legs bent and a cushion on the inner thigh. Put your hands behind your head and hold your head high; When the inner thigh is stressed, the hand slowly slides to the knee. After holding this position for 5 seconds, the hand returns to the action of holding the head, pauses for 5 seconds, and then repeats 7 groups of actions.