1, exercise to lose weight
1. Swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. It's just that many people can't swim, so they can take a brisk walk in the swimming pool instead, which is very good for improving their heart rate. However, don't pursue speed when swimming, just meet the heart rate requirements.
2. Cycling
Nowadays, many gyms have spinning bikes. These bikes are designed to be very suitable for aerobic training, but the general bike training room is too small, and it is easy to lack oxygen indoors. Although the gym is to raise the ambient temperature, make athletes sweat a lot and improve the weight loss effect. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (mainly because the city has a speed limit and the environment is not very good).
3. Aerobic exercise
Aerobics attracts the attention and pursuit of friends who lose weight. But for beginners with poor physique, it is too simple to lose weight by jumping aerobics, which can't meet the heart rate requirements. It is more complicated and requires higher physical strength, flexibility and flexibility. It is difficult to do it. The action is not in place, the effect is not good, and it is easy to cause injury.
4. Running (fast walking)
Outdoor running will be limited by the environment, and more people will choose treadmills. However, releasing the handrail of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, handrails can only be loosened under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect.
rope skipping
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space, which is very good aerobic exercise. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually use skipping rope as the main content of aerobic fat reduction before the game, and at the same time, they can also exercise the coordination and sensitivity of the whole body.
But no matter which sport you choose, you must stick to it to find a miracle!
Knees straight, abdomen in.
Knees are gently placed on the cushion, supported by the cushion, and the waist and abdomen are straight and move up and down. It can effectively lift the chest curve and shape the perfect chest shape. Relax the back spine and relieve waist problems.
Arm training
Backhand arm exercise effectively exercises shoulder muscles; Arm exercises give you strong biceps and triceps.
Help you get rid of back fat and arm fat, and solve the butterfly sleeve problem effectively and quickly.
Stand up and lift your hips.
Effectively burn waist fat, shape charming waist curve and train hip curve.
Two-step motion
Aerobic exercise can effectively burn calories and fat, and push both legs at the same time, which can most effectively burn leg fat and calories, help you shape the leg curve and eliminate the elephant leg problem of radish legs.
2. What can I eat to lose weight?
1. Breakfast: sweet potato porridge with cornmeal.
Ingredients: corn flour, sweet potato
Practice: Take100g corn flour and stir it with cold water into paste; Wash, peel and chop the sweet potatoes, boil the water in the pot, add the prepared corn flour, and then put the cut sweet potatoes into the water, which needs constant stirring to prevent the corn flour from sticking to the bottom of the pot. It is best to use slow fire when cooking, and you can add a little cold water in the middle. The state is not too thin but not too thick.
Efficacy: Corn flour contains unsaturated fatty acids and other nutrients, and sweet potato has the function of full defecation.
2. Lunch: celery with bean curd skin
Ingredients: tofu skin 1 piece, celery 250g, salt.
Practice: start the oil pan, put the tofu skin into the pan, fry it with medium fire until the skin of the tofu skin bubbles, take it out and cut it into small pieces with a knife for later use. Select celery leaves, wash them and cut them into 2.5 cm long sections for later use. Heat a wok, add 1 tbsp oil, add celery and bean curd skin, and stir fry quickly and evenly. Add seasoning and a little water and cook slowly until the tofu skin is soft.
Efficacy: Tofu is favored by dieters because of its high nutrition, high minerals and low fat. The rich content of protein in tofu makes people feel full and can improve their metabolic function. Celery has a faint fragrance, which can reduce swelling, detoxify constipation and prevent toxin accumulation. Moreover, celery also contains a lot of vitamin A, vitamin C, carotene and various trace elements, which can effectively improve the metabolic level of the human body and play a role in losing weight.
3, dinner: white radish vegetable soup
Ingredients: a white radish, about 500g, two mushrooms, two sweet corn, about 250g, a little chopped green onion and a little salt.
Practice: Peel and wash the white radish, cut it into small pieces, wash the stem of the mushroom, cut the sweet corn into pieces of appropriate size, and cook the sweet corn with boiling water until it is half cooked; Put half a pot of water in a medium-sized soup pot, add sweet corn when the water boils, add Tricholoma when the corn is almost ripe, add white radish after cooking until it changes color, and cook for 15 minutes. Add a little salt when you come out and sprinkle with chopped green onion.