1, an effective way 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 your weight now. Throw away your scale and pick up your camera.
2, yoga weight loss action
Action 1: Heroic style
1. Bend one leg from the knee, move the heel behind the hip, with the toes touching the ground and the heel facing up and touching the hip. The weight of the body should be supported by the ground, not by the bent legs.
2. The other leg is bent from the knee, and the foot is placed on the upper thigh of the just bent leg, and the knee touches the ground.
3. Keep your hands straight at both sides, then put your wrists on your head, put your hands together and put your fingers together. Your wrist should be on your head and your fingers should be straight. Try to extend your elbows to your sides, but feel comfortable first.
4. Straighten your spine, neck and head and look forward. Keep your palms and fingers together and keep your elbows tight and straight. Breathe normally. This is a heroic act. Hold this position 10 second.
Action 2: Down Dog Style
1. Bend your knees, kneel on the mat, put your hands on the ground and raise your hips.
2. Inhale, straighten your legs and try to straighten your arms.
3. Exhale, press your heels and shoulders down, and keep breathing deeply for 8 times.
Action 3: cobra pose
1. Lie on the yoga mat, with your legs together, your instep straight on the ground, and your hands naturally at your sides.
2. Put your hands back on both sides of your chest, palms down, palms open and pressed to the ground, and chin on the mat.
3. While inhaling, slowly lift your upper body, straighten your arms, lift your upper body to a level close to the vertical ground, slowly raise your head while lifting your upper body, lengthen your neck, raise your head, sink your shoulders, don't shrug your shoulders, and sink your coccyx inward. Don't put pressure on your waist. Hold several groups of breaths in this position.
4. Exhale, and at the same time slowly bend your arms, first bend your waist, and then slowly fall on your chest and neck in turn, becoming the previous prone position.
5. Repeat 3~5 groups of cobra pose's exercises to keep breathing rhythm and relax.
Action 4: Cobra twist
1. Lie on the floor, touch the ground with your lower forehead and look forward. Feet slightly apart, palms on both sides of the chest (fingertips should not exceed shoulders).
2. Inhale, lift your head, neck, shoulders, chest and back in turn, lift your upper body off the ground, straighten your arms, support your upper body and look straight ahead. Don't rely on arm strength when lifting your body, use back strength.
3. Exhale, twist your head, neck, shoulders and back to the left to the maximum, and look at your left heel.
4. Inhale and turn your head, neck, shoulders and back back to the middle. Then switch to the other side.