1, Precautions for losing weight by exercise
Grasp the time of aerobic exercise
Pay attention to the control of time when doing slimming exercise, not the longer the jump, the better the effect. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.
Exercise two hours after meals.
Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach.
If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.
A few small moves sounded the horn of losing weight.
1, lacing to relieve leg back
Step 1
Sitting posture: straighten your right foot, hook your toes, bend your left knee, put your feet flat on the inner side of your right thigh, extend your spine upward, and keep your balance with your hands supported.
Second step
Exhale, tuck in, bend your upper body forward, try to make your hands touch the soles of your feet, sit your hips, and extend your spine to your head. After 15 to 20 seconds, switch sides and do 1 time each.
Change 1
If you can't touch the soles of your feet, you can touch your calves.
Change 2
You can bend your knees slightly, change your hands and touch the ground, and then move forward with the number of exercises to increase the softness.
Step 2 breathe to lose weight
Step 1
Stand with your feet open, toes open at about 45 degrees, knees slightly crouched, hands flat on your chest, imagine holding a soft cotton ball in your hand, and take a deep breath to prepare.
Second step
Push your hands flat to the right, bend your right knee and straighten your left foot. Pay attention to the horizontal movement of the hips to the right with the movement of the thighs, instead of twisting at will, and take a deep breath with the movement.
Third step
Exhale deeply, push your hands horizontally to the left, bend your left knee, straighten your right foot, and move your hips to the left with the movement of your thighs. Repeat actions 2 to 3 for about 20 times to adjust the disordered breathing and mood just after work.
Step 3 lift your legs and tuck in your abdomen
Step 1
Open your feet naturally, bend your knees and lie on your back, pay attention to chin adduction and keep your waist as close to the ground as possible.
Second step
Inhale deeply to tighten the lower abdomen, retract your feet toward your stomach, support your calves between your knees, keep your shoulders and hips off the ground, and keep your chin adducted according to your personal softness.
Third step
Exhale, push your hands to the top of your head, straighten your legs and knees up 45 degrees, and stick your waist to the ground. After exhaling, inhale deeply and return to action 2. Repeat actions 2 to 3 for about 10 to 15 times, rest for 30 seconds, and repeat 3 groups.
Aerobics should pay attention to these.
1. After taking a shower, exercise your muscles in a relaxed state. If you do this exercise at noon when your muscles are not fully active, it may cause muscle fiber damage and pain, so it is best to practice after taking a bath at night.
2. Don't be too hasty. Keep your posture slowly. Only by maintaining a fixed posture can the muscles be exercised.
3, pay attention to keep breathing, stop breathing hard, so that the blood circulation is destroyed, which will increase the burden on the heart.
If you want to achieve results in a short time, you must concentrate.
It takes 5 seconds to achieve the effect, and the key is to maximize the strength within these 5 seconds.
2, suitable for girls to lose weight.
Specially recommended: Bikram Yoga.
Bikram Yoga is different from other yoga. It is conducted indoors, with a room temperature of 38 degrees and a humidity of 65%. On the basis of traditional yoga, 26 movements are studied and scientifically arranged according to the characteristics of human muscles, ligaments and tendons to achieve the effect of losing weight, which is especially suitable for office workers.
Other recommendations: plastic rope yoga
This kind of yoga, which emphasizes the cooperation of hands, feet, spine and pelvis with different movements, mainly uses ropes to complete various movements, which can relax muscles and exercise the flexibility of the body at the same time, thus achieving a perfect slimming effect.
Just playing games in the water.
When doing sports in water, because the density and heat transfer of water are greater than that of air, it consumes more energy than that of land. These energy supplies are supplemented by consuming sugar and fat in the body. Therefore, regular exercise in water can gradually remove excess fat in the body, thus achieving the purpose of losing weight.
Special recommendation: jogging in the water
Select water depth 1. In a pool of 5 to 2 meters, tie a floating belt around your waist so that you can keep your body standing vertically in the water. When exercising, your feet don't touch the ground, your head and shoulders are above the water, and your hands and feet imitate running movements. In this way, no matter which direction you move, you will encounter water resistance, so that all your muscles can get balanced exercise and achieve the goal of losing weight.
Other recommendations: poolside push-ups
Put your hands against the pool, lift one hind leg, and do push-ups with your center of gravity forward, which can exercise pectoralis major and arm muscles and remove excess fat.
Tips: There are many methods suitable for girls to lose weight for you to explore slowly. Generally, easy, simple and healthy ways to lose weight can make girls slim down.