Large base: warm-up for 5 minutes-anaerobic for 20 minutes-aerobic for 30 minutes-stretching 10 minute.
Small base: warm-up for 5 minutes-anaerobic for 25 minutes-aerobic for 20 minutes-stretching 10 minute.
Just exercise 3-5 times a week.
skill
Must I wear a sports bra?
Prepare a yoga mat or wear sneakers (personally, Bai is more comfortable in sneakers)
Replenish enough water
Don't eat too little or too much on the day of exercise, or you won't lose weight.
Learning abdominal breathing is a real drop, which is helpful for thin waist.
Drink a cup of black coffee/a banana before exercise.
How to eat fat-reducing lazy people in summer vacation?
1 collocation formula
Morning: carbohydrate+eggs+milk/soybean milk.
Afternoon: Carbohydrate+Vegetables+protein.
Evening: Carbohydrate+Vegetables+protein.
2 How much do you eat?
Carbohydrate: vegetable: protein = 1: 2: 1, 1 serving is roughly equivalent to a fist.
3 What method?
16+8 fast food?
Eat for 8 hours, and do not eat for the remaining 16 hours, only drink water (milk and drinks are not allowed).
You can eat from 9 am to 5 pm, and only drink water the rest of the time.
Eat three meals normally, or keep a balanced nutrition.
Sisters in the platform period can try ~
4 what to eat?
Carbohydrate: corn/millet/yam/sweet potato/purple potato/potato/pumpkin/oat/taro/lotus root.
Eat less fried dough sticks, French fries and rice noodles, and eat more high-protein rice/flour and coarse grains.
Protein: Lean meat/beef/fish/shrimp/chicken/eggs/tofu/milk/yogurt/soybean milk.
Not recommended: fat meat/fried meat/chicken feet/chicken skin/duck skin/meatballs
Vegetables: broccoli/celery/cabbage/spinach/green pepper/onion/tomato/cucumber/zucchini
Fruit: strawberry/peach/blueberry/plum/kiwi/apple/cherry/lemon
Not recommended: durian/litchi/mango/longan/jackfruit
skill
Drink plenty of water
Control calorie intake while exercising, and never go on a diet/cut off carbon!
If you don't know how to make a fat-reducing meal, you can hoard some low-calorie fast food, such as some high-protein and low-carbon water meals, which have comprehensive and balanced nutrition ~ The most important thing is to scientifically control the calories we consume in one day, and the fat-reducing diet will be handed over to it! You can eat it after heating it in the microwave oven! You can have more time to enjoy sports ~
When you are hungry, you can add low-calorie snacks (nuts, low-fat sausages ...)