Apple type refers to a person whose upper body is fatter than the lower body, whose waistline is not obvious, whose stomach is round and looks "squatting". This "round" fat accumulation is not all from subcutaneous fat, but more from the obesity hidden danger caused by abdominal visceral fat accumulation: it is more likely to suffer from chronic diseases.
Goal 1: waist reduction 1kg.
1. Exercise: Speed up the exercise frequency.
Aerobics, yoga, Pilates and other exercises twice a week will help to shape the waist faster!
Daily coup:
Twist your waist-you can do it while watching TV.
Stand with your legs shoulder-width apart, your arms droop naturally, and your body twists to the left and right to the limit that your body can bear. Repeat 10 minutes.
Side stretching-you can do it while watching TV or chatting.
Stand with your legs shoulder width apart, with your right arm hanging down, your left arm raised close to your ear, and pressed down to the right as far as your body can bear. Switch to the other side. Repeat 10 minutes.
Get used to it
Develop a correct diet order: first eat protein food (meat, fish, eggs, beans), then eat fat, fruits and vegetables, and finally eat starch (rice, noodles, etc.). Finally, eating staple food can prevent excessive staple food from causing insulin concentration to rise.
Goal 2: Abdominal reduction 1 kg.
Going to the gym regularly and choosing targeted aerobic exercise items twice a week for 30 minutes each time can effectively reduce abdominal bulge.
Take a walk or jog with your family on weekends. Walking 1 hour (8km) can consume about 550kcal, and jogging 1 hour (12km) can consume 700kcal. Make sports a part of life.
Diet:
Less sugar, less salt, less oil. Don't eat any midnight snack 4 hours before going to bed.
Fat-reducing and thin-bellied foods: Coix seed, wax gourd, water chestnut, radish, kelp, tremella and dictyophora dictyophora have the functions of eliminating dampness, promoting diuresis and eliminating abdominal fat.
Practice "abdominal breathing", can * * * gastrointestinal peristalsis, help fat burning. When inhaling, the abdomen bulges, and when exhaling, the abdomen contracts.
Goal 3: Reduce 1 kg on the arm.
1. Movement
Tighten the back of the upper arm: stand with your legs shoulder-width apart, hold a dumbbell or mineral water bottle in your right hand and straighten it up, then bend your forearm backwards and stretch your arm as far as possible, so as to go up and down 10 times. Do it on the left.
Tighten the inside of the upper arm: hold the dumbbell, bend the arm to the side, swing the forearm like running, and move up and down for 20 times.
Tighten the whole arm: straighten the arm and hold the dumbbell to open and close the chest, repeating 20 times.
Step 2 prescribe diet
Four major foods: bananas, lemons and apples. Tofu, low in calories, has detoxification effect. Promote metabolism, want to lose weight, and want to improve your arms, you should eat it often.
Get used to it
Facing the relaxation of body skin, besides exercise, moderate use of firming products is helpful to "slim down".
I am pear-shaped.
Pear shape means that the lower body is fatter than the upper body, and most of the fat is distributed in the buttocks. Waist, abdomen and thighs.
The hidden danger of obesity; But fat is stubborn and difficult to lose.
Goal 1: Lose 1kg from the buttocks.
1. Exercise: Perseverance is the key to success.
Aerobic exercise, Pilates. Yoga can be done at home or in the gym. Even if you only practice for 30 minutes at a time, you will get slimming effect as long as you persist.
Step 2 prescribe diet
Eating more crude fiber food can accelerate intestinal peristalsis, promote digestion and reduce fat accumulation.
Get used to it
When cooking or seasoning, try not to add any oil, which is the most important point.
Don't sit still after a meal, otherwise it will aggravate the lack of pear shape.
Goal 2: Reduce waist and abdomen 1kg.
1. Exercise: Increase the amount of exercise.
Do aerobic exercise every day, such as swimming, running and climbing stairs. The most important thing is long-term exercise, and 60 minutes is more appropriate. Consume as much heat as possible. Insist on doing 100 sit-ups every day, remember 100!
Step 2 prescribe diet
Drink clear soup and stay away from greasy broth.
Avoid delaying dinner time and preventing food from piling up in the body. In particular, pears are most likely to accumulate in the lower body.
Get used to it
When waiting for the bus or at work, you can do belly tuck and waist twist. "Inactivity" is a pear-shaped taboo.
Running in the same place for 30 minutes every day is good for burning waist and abdomen fat.