Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!
How to practice dancing is the most effective. I practice lift heel's squat, squat, vertical jump, toe jump, toe jump, each group 100, and the rest groups are 20-40, 2-4 according to their own situation. Finally touch the height until the legs can't jump.
I don't have a venue to practice either. These can be practiced at home.
How to lose weight is the most effective? ■■ Fast and effective weight loss methods ■●●●ミつンンンンンンンンンンンンンンンンンンンンン12 For the first time, I began to lose weight seriously, insisted on walking this distance, and finally succeeded in gaining a good figure. ▲ As I said before, after I lose weight successfully, I will post this experience on my blog and share it with JJMM who are pursuing slimming. Losing weight is hard work because it requires not only perseverance and confidence, but also courage to overcome yourself. I hereby advise friends who are in poor health, please don't try to lose weight, so as not to damage your health because of small losses. The first week of losing weight can be described as pain+suffering for most people. The first week's diet consists of eggs (which can be tea eggs), milk (which cannot be replaced by yogurt), cucumbers and tomatoes every day. Don't eat the rest, and it's best not to drink coffee and tea for the time being (drinking coffee/tea is easy to get dizzy and flustered when you are hungry). Eggs can only be eaten 1/ day, and milk is at most 500g/ day. Cucumber and tomato are not allowed to be eaten at the same time, so as not to destroy nutrients. If you eat, you can eat every half hour. In addition, eggs and milk should only be eaten when you are hungry, and don't eat them unless you are hungry. Remember not to eat first, whether you are hungry or not. If you want to eat, you must finish your eggs and milk before 16. /kloc-Don't eat with your mouth open after 0/6 o'clock. If you want to eat, only cucumbers and tomatoes are left to eat. This is a crucial week. If hypoglycemia occurs this week, eat a chocolate or a candy. Starting from the second week, a small piece of sauce beef can be added at noon a few days ago. Step by step, you can eat eggs, milk or whole wheat bread for breakfast every day. You can have a good meal at noon every other day. It is best not to eat mutton and pork during weight loss, because the calories are relatively high. Don't drink soup, porridge and the like. The staple food can only be rice. Starting from dinner, you can eat some fruits properly. Kiwifruit, apple and pitaya are all within the optional range. Of course, don't eat fruit recklessly. Fructose in fruit can also make the meat you just lost grow back. You can choose one kind of fruit within the above range on the day of dinner, and you can only eat one kind. And we must follow the principle that everything we need to eat should end at 16. 16 Only cucumbers and tomatoes can accompany you. It is not enough to have such a diet. Effective weight loss must be combined with exercise. It is recommended to exercise 1 hour every night until you feel sweaty. I don't eat at night, so exercise is the most effective at this time and consumes the most calories and fat. Exercise suitable for losing weight, I suggest walking. Just stick to it until you lose the ideal standard weight. After losing weight, you can eat three meals a day normally, but it is worth noting that you must not eat staple food for dinner; Exercise can also be reduced to 1 time/week or 2 times/month or according to its own laws. The original fat girl is now up to standard. I am1.66m tall and weigh 99kg. This is me now. A * * * thin 33 jins, it takes about three months. Of course, details will vary from person to person. Remarks: 1. Two periods of silence: 16 o'clock-17 o'clock and 20 o'clock -2 1 point. Remember it if you want to lose weight. 2. Nuts such as peanuts and melon seeds that must not be eaten during weight loss; All kinds of snacks; Yogurt; Ice cream; Sweet food; Cookies; Mutton; Pork; Hemp sauce; Pasta; Fried food; Mala Tang, all kinds of drinks, all kinds of fruits with high sweetness. Carbonated drinks are particularly long. 3. slimming drinking water rules drink water bit by bit, don't wait for thirst before rushing, drink a lot. Otherwise, the stomach is prone to flatulence and the food intake increases. If you are really thirsty, take a sip of water first, and then swallow it. 4. Drinks you can drink during weight loss. Boiled water is always a good drink for health care and slimming; In addition, you can also drink herbal tea such as chrysanthemums and roses (without sugar); You can also drink Chinese herbal medicines such as cassia seed and honeysuckle. 5. Avoid smoking and drinking during weight loss.
Hope to adopt
You need long-term persistence. You can't fish for three days and dry the net for two days. It is better to gain weight after rebounding.
First of all, eat on time. Many people don't eat to lose weight. This is not good. Eat light and nutritious food, don't overeat, eat delicately and control your appetite.
Moderate exercise is also needed. Get up early every day to run in the morning and do gymnastics.
Of course, you can also use good weight loss products. My sister used to call for losing weight. Later, her weight was close to one hundred and fifty kilograms. Then she really lost weight. I asked her how she lost it. She said that she ate the slimming product ◆ info ◆ on Zuo Xuanjian's website and changed it to' Dian'. The effect is really good. So far, there is no rebound. You still have time.
Let me introduce my 22 ways to lose weight to you! Window lock suggestion 1. Take a bath with 38-40 degrees hot water every day 15 minutes. 2. Stop eating snacks and supper, choose to eat rich food in protein, and eat less food with high starch and sugar content for dinner. You should drink a glass of warm water before eating. 4. Chew slowly when you eat. 5. Eat more fruits and vegetables and keep your stomach clean. 6. Walk for half an hour every day and do ten sit-ups. 7. Eat only 80% full every meal. 8. Choose white meat. 9. Eat more fruits and vegetables. 10. Three meals are regularly quantified. 1 1. Put the food in a smaller bowl. 13. Eat soup slowly with a spoon (except thick soup) before eating anything else. 14. Eat vegetables after soup. 15. Eating meat and rice separately and chewing slowly in small bites can increase satiety. 16. Eat only lean meat, not skin. 17. Peel the food fried with flour. 18. I'd rather eat fruit than drink juice. 19. Chatting and eating while watching TV. 20. Brush your teeth immediately after meals. 2 1. Put snacks in a higher position or don't reserve them at all. 22. If you can't help eating dessert, use low-fat cheese instead. No plagiarism!
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How to save the most effective? To someone you trust. Take out a flower for yourself.
How to make up lessons is the most effective? Weak subjects make up, and strong subjects don't make up. Just listen, or you won't go. Give priority to what the teacher says, supplemented by making up lessons. Make-up lessons must also be written, otherwise make-up lessons will be invalid.