Three concepts before exercise help to improve metabolism. Before stretching, Mr. Sen and Mr. Shi also put forward three points to help metabolism, and then cooperated with stretching to achieve the effect of burning body fat.
1. Do simple exercise before eating.
Sen and Shi pointed out that it is effective to do light exercise before meals, because when you absorb nutrients from your diet, some calories will be consumed as body calories. In other words, exercise before meals can increase sympathetic nerve, activate genes in muscle cells, enhance the metabolic ability of sugar and fat, and increase the amount of fat burned.
2. Exercise at the peak of metabolic rate.
When the basal metabolism of human body is the fastest, it is probably from 14:00 to 17:00 in the afternoon. At this time, exercise can achieve the best effect. Even if you can't do it at this time, you can do it at night.
3. Lightweight sports are also very effective
Sometimes there is a misunderstanding that exercise must be very tiring, but in fact, strenuous exercise will lead to muscle soreness, which is not good for your health. Choosing the right exercise mode may be a little tired, but it won't be too tired. Pilates, yoga and other lightweight courses can achieve good stretching habits and sweat.
Stretching can also improve fatigue. With the correct concept, plus stretching to promote metabolism, stretching the hip joint can reduce the muscle strength of the lower body and eliminate chills and swelling.
The first group of movements: improve fatigue, increase core strength and adjust posture.
1. Legs are wider than shoulders, and hands extend horizontally forward.
Keep your hands flush with your shoulders, your legs wider than your shoulders, your toes slightly outward, and keep breathing.
2. Exhale and squat down slowly.
When exhaling, bend your knees slowly and squat down to ensure that your knees do not retract inward, and your knees do not bend beyond the front of your toes.
3. Heel up.
If you can squat, lift your heels and repeat this action for 8 times to 1 group. You can do at least 3 groups, and then increase the number of groups after you get used to it.
The second group of movements: improve low back pain and tighten hip lines.
If you are a long-term office worker, it is very suitable for this stretching exercise. Sensi and the teacher pointed out that this exercise will relax the hips and sides comfortably, because sitting in the same posture for a long time will tighten the hips and waist and eliminate swelling.
1. Legs are wider than shoulders, and hands are extended to both sides.
The height of the hand is only at the shoulder level, the legs are wider than the shoulders, and the toes are slightly tilted.
2. Put your hands on the floor and stretch your back.
Put your hands on the floor, then slowly stretch the whole back, but if you can't stretch your knees, you can spread your legs again.
3. Move your hands to the right and stretch the muscles behind your left leg.
Move your hands to the right, and move your two fingertips to the right, so that your left hip can also be extended.
4. Move your hands to the left and stretch the muscles behind your right leg.
Move your hands to the left, and move your fingertips to the left, so that your right hip can also be extended.
Wen, Wang Qianling/Tu, He Yiting