First, lose weight and exercise slowly.
1. Jogging
Jogging is known as the "king of aerobic exercise", which can consume a lot of calories and help burn fat to lose weight. Jogging doesn't require much exercise, but you should warm up before each run. Adjust your breathing while running, and breathe through your mouth and nose. Stretch after running to relax your muscles. Stick to it for more than 30 minutes at a time and do it about 5 times a week.
2. Yoga
Yoga moves slowly and pays attention to a lot, among which breathing is the most important. Yoga can adjust people's breath, make people calm and improve their flexibility through the coordination of movements and breathing. Yoga includes many postures. Different postures exercise all parts of the body, increase the body's heat consumption, not only reduce subcutaneous fat, but also massage all glands of the body, activate gland functions, and benefit all organs of the body. The digestion, absorption and excretion functions of the body are normal, and the weight is gradually reduced. Just learning to do yoga can't be impatient. You should start with the basic movements step by step, and then try to challenge the difficult movements.
3.tai chi
Taijiquan sports bag contains oriental philosophy, with light movements, gentle operation, natural breathing, not hard intentions, appropriate movement and flexibility. It combines consciousness, breathing and exercise closely, so as to achieve the purpose of regulating the balance of yin and yang, dredging meridians and qi and blood, and is very effective for the rehabilitation of some chronic diseases.
4. Pilates Fitness Method
Pilates and yoga are very similar. Compared with yoga, Pilates combines more stretching exercises, moves faster, and needs to resist more physical resistance when practicing. Pilates burns more calories than mainstream Hada yoga. Doing Pilates for 30 minutes will burn 300 calories.
Second, exercise methods
1, aerobic exercise
(1) cycling. Cycling can exercise many parts of the body and accelerate the consumption of fat. Nowadays, many gyms are equipped with spinning bikes, which are very suitable for aerobic exercise. You can also ride outdoors, not only to lose weight and keep fit, but also to breathe fresh air.
(2) skipping rope. Skipping rope is a simple and easy-to-learn sport. You can do it anytime and anywhere as long as you want, as long as a rope and a small clearing are enough. Skipping rope can improve the heart rate and breathing frequency, and can reflect the effect of losing weight in a short time. Professional boxers often use skipping rope as their main aerobic fat-reducing exercise before the competition.
2, dieting to lose weight
Many people are obese because of bad eating habits and eating too much high-fat food and greasy food, so a good diet arrangement is very helpful to lose weight. First of all, replace high-fat food with low-fat food, eat less meat and eat more soy products. The cooking methods of frying and frying are rarely used, while stewing and steaming can be more used to make food. Second, fiber food can make people feel full, eat more fruits and vegetables and reduce the intake of staple food. Finally, lemon tea, red beans, fungus, garlic and other slimming foods can be eaten as much as possible.
3, meal package diet
Mainly eating lightly. Breakfast: Just add one egg to a bowl of rice porridge, and add some vegetables if necessary. Lunch: a pack of slim and healthy nutritious meals, then drink more water and eat an apple. Dinner: Dinner hasn't changed much, just keep it the same. But remember, don't overeat. Otherwise, all previous efforts will be in vain.
Finally, good routines are also important. You should work and rest on time, don't stay up late, don't drink, and develop good living habits. I hope the above methods can help people who need to lose weight.