1, rapid slimming plan
First, the exercise plan.
1. Field activities
In recent years, the seasons of spring, summer, autumn and winter seem to be more and more blurred, which makes people feel that the spring and autumn with suitable temperature are particularly short, while the cold and hot summer is unbearable for a long time. How to be wonderful in the fleeting spring is also a science. As we all know, outdoor sports must be essential in spring. Climbing a mountain and riding a bike is so unpleasant!
The temperature is moderate in summer and the sun is abundant in the morning, which is very suitable for leisure sports such as walking and cycling. Some outdoor clubs also organize various activities, the most common of which is group outing. Because this kind of outdoor exercise is mostly long-term low-intensity exercise, which can be classified as aerobic exercise, it is helpful to exercise cardiopulmonary function and consume energy to eliminate the fat that grows quietly in winter.
If you can keep a certain speed for about 45 minutes when climbing a mountain or riding a bike, you can also consume body fat. Enjoy the summer sunshine and go out with like-minded friends. Shouldn't this season be well grasped?
Step 2 do light exercise
Just sent away the cold and boring in winter, and the bones and ligaments of the body are stiff. Soft exercise is more conducive to the recovery and stretching of the body. Exercise in early spring should not be strenuous. Warm-up and gradual progress before exercise are very important, and strenuous exercise or large-scale exercise can easily cause physical injury.
Second, the diet plan
With the arrival of summer, I believe many women are looking forward to showing their bumpy bodies when wearing spring clothes. It is easy to sweat in summer, so it is better to lose weight during this time. To lose weight, we should start with a healthy diet.
1. Balanced nutrition
MM who loses weight should take grains, vegetables and fruits as the staple food every day. In addition to low-calorie food such as vegetables, you can eat more, and the intake of other sugar foods should also be controlled. In addition, we must develop the habit of distributing food calories. Carbohydrates should be ingested in moderation. If you ingest body fat and protein at the same time, you will have more opportunities to accumulate fat in the body because you don't need to use them in large quantities. "Spring Sleepiness" makes people tired and depressed. Eat more red, yellow and dark green vegetables, such as carrots, pumpkins, tomatoes, green peppers, celery, etc., which is very beneficial to restore energy and eliminate spring sleep.
Eat positive food.
Yang refers to the yang of the human body. Chinese medicine believes that "Yang acts outside the body" means that Yang plays a defensive role in the human body, which can make the human body strong and avoid the invasion of six evils in nature. In terms of spring diet, we should follow the principle of "nourishing yang in spring and summer" put forward in Huangdi Neijing, and eat more foods that warm and tonify yang, so as to enrich human yang and enhance human resistance. On the other hand, because kidney-yang is the foundation of human yang, supplementing yang in diet should also include warming and tonifying kidney-yang, so you should eat more foods that nourish kidney-yang. Onion, garlic and leek are all good for nourishing yang.
Third, other procedures.
Create an environment.
Losing weight is not achieved overnight and needs encouragement. Without some people's diet and spiritual support, I'm afraid we may not be able to persist. Even if you persist, you may not lose so much health.
Record your weight every day
These are all to make yourself more motivated. Weigh yourself every day, and then write it down like a diary with your diet, so that you can compare it every day. Then look at the weight changes every day to help us reflect and remind ourselves not to give up.
adequate sleep
Sleep time and quality will affect the secretion of hormones to break down fat. Adequate sleep will promote metabolism, eliminate edema and stimulate growth hormone, thus guiding the body to convert fat into energy, which is the secret of keeping slim. Sleep will not only slow down your metabolism, but also make you hungry, so you can eat more calories more easily. In addition, "spring sleep" makes everyone very upset, and adequate sleep may alleviate this problem.
2. Fitness effect of yoga ball
1, back injury is ok. Because of the soft stress, the yoga ball is relatively safe, even people who need to recover from back injuries can practice it, which can avoid excessive impact on joints and is relatively easy to do.
2. Train human balance. Yoga ball is an "unstable" sports equipment. When you leave the ground with the help of a yoga ball, try to keep your balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of legs, waist and abdomen, in order to maintain the coordination and muscle strength of the body well. Lie on your side, keep your body in a straight line, hold your head with your right hand, hold your left hand on the ground in front of your chest, stabilize your center of gravity, lift your feet off the ground when inhaling, put your knees together, exhale, stay for a while, slowly recover and change direction.
3. Massage function. Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is conducive to promoting blood circulation.
4. Correct your posture. When you sit on the yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture.