1, fast skipping to lose weight
Objective: To get a better figure and achieve a healthy state.
Weight loss method: exercise+reasonable diet
Exercise:
Aerobic exercise+anaerobic exercise at least 3-4 times a week, 20 anaerobic strength training+aerobic exercise, 40-60 minutes each time.
Aerobic exercise, then, mainly refers to long-term low-intensity exercise, which can make the heart rate reach 60%-80% of the maximum heart rate. The maximum heart rate of human body is equal to 220 minus age.
For example: I am 25 years old, so my maximum heart rate is =220-25= 195, so 60%-80% means my heart rate is in the middle of 1 17- 156, so as long as I do aerobic exercise between this heart rate,
Aerobic exercise needs to last at least 20 minutes, and the ideal time is 40 minutes to an hour. So jump rope must be kept during this period ~
There are many kinds of anaerobic strength training, such as dumbbells, barbells and weight-bearing squats. Strength training should be put before aerobic exercise, and it is best to do three groups of weight-bearing squats before aerobic exercise, and the effect will be better.
Reasonable diet: reasonable diet does not mean controlling diet.
Main dietary principles: Try to eat less high-sugar, high-fat and fried foods.
Three meals a day must ensure a normal and regular diet, and try to eat more fruits and vegetables, especially those with high magnesium, VC, iron and zinc content. Meat, milk and eggs are mainly lean meat, and high-fat and fried foods should be eaten as little as possible. Snacks are best based on fruits, and junk food is best not eaten.
If conditions permit, you can change three meals a day to four or five meals to reduce the amount of food per meal. Breakfast is very important! So you have to eat! But also ensure the quality of breakfast, otherwise you will eat too much at lunch because of extreme hunger, leading to fat accumulation in your body.
So is dinner. If you are a person with high fat content, you can eat some fruit or drink some water before meals to reduce the degree of hunger and prevent excessive intake at one time.
Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare. We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.
First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over. Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.
This method can directly see whether your weight loss effect is good or bad and where you need to improve. Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about weight now. Throw away your scale and pick up your camera.
Step 2 Practice methods
Climb a bike in the air
Riding a bike in the air is the best stovepipe exercise. Push 100 times before going to bed every day, with a fixed rhythm. Don't put it down immediately after pedaling, keep the prepared posture, put your legs together and stretch it straight into the air, keep your knees straight, keep your toes straight for 3 minutes, and then slowly put it down. After the above actions, the whole leg will be a little sore, remember to massage the leg well!
Squat upright
The specific method is as follows: stand upright facing the wall and put your legs together. Then I started squatting. When squatting, the best posture is the distance from the knee to the wall. When squatting, pay attention to keeping the upper body upright as much as possible. You'd better bow your head when you get up, and you must get up slowly. The most effective time is to get up. Don't do this too fast. People who want to lose weight should take their time. It's best not to squat down to the end, then pause for a few seconds and let your thighs use some force. This will be useful. According to your personal situation, you can do one every three seconds or slowly. You can usually do it 50 times in a row.
Massage stovepipe method
Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate edema, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs. You can get more massage by soaking your feet at night.
Lie on your back and lift your legs.
Front leg movement ~ Lie on your back and lie flat on the mat, lift your legs together perpendicular to the ceiling, inhale and lift one leg, exhale and slowly fall, and act in the opposite direction. This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist. Practice each leg 15 times, one group or so, 4-5 groups.
Lie down and lean against the wall.
Lying in bed at night, the thighs are at 90 degrees to the wall, while tightening the muscles of the hips and legs. Stick to it for half an hour every day, thin! Although it is a method that many people know, it is indeed the most practical method, and it will definitely have an effect if you persist for one month.