How can I lose weight?
Healthy exercise to lose weight
Fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
In addition, you can also do "slimming exercises" on your way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Reducing calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Often turn the hula hoop.
Dieting will not only make you hungry, but also lead to malnutrition or obesity. In addition to adhering to a balanced diet, often turning hula hoops can also accelerate the burning of abdominal fat, which is of great help to slim the waist.
Remember, pick up your hula hoop whenever you have time. For example, when watching TV, don't forget to shake the hula hoop while watching it for half an hour. Don't underestimate the little gesture of shaking the hula hoop. You can consume about 5 calories per kilogram per hour. Taking a 50 kg MM as an example, it can consume 50×5=250 calories per hour. Is it cost-effective? If you persist for a long time, you will be able to cultivate into a beautiful woman with a thin waist.
Hold your head high anytime, anywhere
Slim waist, anytime, anywhere. Hold your head high and hold your chest high, which can not only make you look confident, but also play a good role in slimming. The specific methods are: the hips are clamped inward, the sides of the waist are forced, the shoulder blades are clamped, the shoulders are completely opened, the neck and shoulders are drooping, you can't shrug your shoulders when you relax, and your chin is slightly raised. If you keep this posture of holding your head high for a long time, your lower abdomen will shrink a lot unconsciously, and the embarrassment of abdominal fat accumulation will be greatly improved.
The correct method of practicing vest line
Lift the ball up.
This is a simple and effective movement, in which the arms, nape of neck, waist and abdomen, buttocks and thighs are all involved.
(1), in order to avoid sports injuries and ensure that all joints of the whole body are fully mobilized.
(2) Keep your feet apart naturally, shoulder width apart, stand up straight, lift the fitness ball over your head, and straighten your arms.
(3) Keep the lower body stable, slowly tilt your arm to the right side of your body and bend your waist. After reaching the limit position, rotate your upper body backward until your back is up, and keep it for 5 seconds, then continue to rotate to the left, come to the right position and reset to the upright position.
(4) Repeat the circle movement to the left and continue to alternate from left to right, with 50 * * * as a group.
During the whole process, the lower body should be absolutely stable, and at the same time, try to complete a full circle of backward rotation in one breath.
Superman style
It consists of three movements that challenge the muscles behind the neck, which will increase the heart rate. You must stick to your limits before you stop.
(1), face down, chest and abdomen on the ground, arms and legs naturally extended, neck naturally relaxed.
(2) Put your feet flat, lift your arms upward, and lift your upper body to the limit position at the same time. Keep straight for 5 seconds, and then reset. Repeat this action 10 times.
(3) Let the upper body rest, change legs to drive the lower body to lift, keep it straight for 5 seconds and then reset. Repeat 10 times as a group.
(4) Finally, the upper and lower bodies are lifted upward at the same time, and the body is U-shaped when viewed from the side, and it is reset after 5 seconds, and repeated 10 times as a group.
After completing the above actions, do the "baby posture" for 20 seconds-that is, sit on the heel, land on your knees, touch your big toes, and separate your knees from your hips. This can balance the reverse movement just completed, relax the tense muscles and consolidate the exercise effect.
Side kick
(1). First, lie flat, and then lift one leg to make it at right angles to the ground.
(2) At this time, the upper body should be tightened, and the head should look forward or look at the toes.
(3), then restore, and then change the other leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.
Misunderstanding of practicing vest line
1, practice vest abdominal muscles every day, just like other muscles in your body, it takes time to recover. So it takes a day or two to recover after intensive training.
2, only do sit-ups. In fact, traditional sit-ups are one of the worst abdominal exercises, and other training methods are needed.
3. Ignore compound exercises If you only practice isolated exercises of vest line strictly, you have made a huge mistake. In fact, complex movements such as hard pulling, squatting and pushing are essential.
4. Ignore diet If you only pay attention to the training of abdominal muscles and ignore diet, you will never see the sexy vest line.
5. Put the abdominal training first. If you tire your abdominal muscles too early in training, you will find it very difficult to do other exercises (such as squats). So it's best to save abdominal training for the last.
What is vest line?
The vest line is the perfect state of flat abdomen. There is no fat in the abdomen with vest line, and more importantly, the muscle lines are obvious. The vest line is two vertical muscle lines on both sides of the navel, which looks like a vest, so it is called vest line.