1, five reasons why white-collar workers get fat
1. Hungry for candy
Sweet food has always been a snack that many girls can't put down. Sugar in sweets is digested faster than complex carbohydrates in rice or bread, and it stays in the stomach for a short time, so you will feel hungry soon after eating it. Therefore, the more white-collar workers eat snacks, the easier they feel hungry, eat a lot of sweets and gain weight.
2. Eat fruit without restraint
Fruit can not only provide vitamins and minerals for the human body, but also provide sugar, but fruits and sweets are pure sugar, and eating too much will certainly lead to obesity. The heat of an apple is roughly equivalent to that of a bowl of rice. It doesn't matter if you eat two apples. Eating two bowls of rice will make a woman who loves beauty scream. So apples, oranges and other fruits are limited to two a day.
wolf down
Eating like a wolf will make your stomach swell invisibly. But after 20 to 30 minutes, people will gradually feedback the signal of satiety. Therefore, it is best to chew slowly when eating, which will gradually produce a sense of fullness and naturally reduce the intake of staple food.
Jingxi lose weight
Many white-collar workers will suddenly lose weight in a short time, and then they can't stand the pain of losing weight and give up. If they are always so fat and thin, they will feel slim at first sight, but in fact, the fat rate in their bodies is increasing, which is what people often call "invisible obesity". When losing weight, people's muscle mass will decrease; But when you gain weight, your fat will increase. So intermittent weight loss will only make your body fat accumulate more and more.
5. Diet in the physiological cycle
Many women often think that the physiological period is the welfare period of losing weight, so they start to eat and drink unscrupulously at this time. In fact, women will have different degrees of irritability and lethargy before menstruation, which is called "premenstrual syndrome". If they eat and drink at this time, the extra nutrition will be turned into fat. Because menstrual women are tired and weak, lack of exercise, the reduction of consumption increases the chance of fat growth.
Compare the above five points and see if you have this situation. White-collar women tend to get fat, and they can't escape the above five reasons. Only by correcting the above five points can white-collar workers lose weight. Of course, if combined with proper white-collar weight-loss exercises, the weight-loss effect will be better.
2. Skip slimming matters
Sports tools: skipping rope.
Repeat this exercise three times.
Put the rope on the ground, separate your legs, shoulder width apart, and squat down so that the rope is perpendicular to your legs. Bend over and bend your elbows, and extend your palms outward, parallel to the ground. Move your feet up and down, a few inches off the ground (football training mode), and speed up as much as possible. Keep exercising for 20 seconds. Bend the right end of the rope, do five push-ups, and then stand still. Repeat the action.
Squat lifting exercise
Slimming parts: put your arms, hips, thighs, legs and knees together, stand up straight, and hold one end of the rope with both hands.
Cross the rope, spread your legs forward and squat when you land. Then when skipping rope backwards, take off with one foot and stand upright with your legs together. Jump again before, repeat the squat posture, jump back and still take off with one leg, repeatedly change the standing posture and squat posture (similar to squat movement) and repeat the replacement action for one minute.
Alternate knee lifting exercise
Slimming parts: arms, hips, thighs and legs stand upright, feet are shoulder-width apart, and each hand holds one end of the rope for skipping. When taking off, the left foot keeps the normal jumping posture, and the right knee is lifted and stretched to the height of the front hip. When you take off again, change your legs and lift your left leg. Repeat the exchange action 1 min.
Skipping rope and running
Slimming parts: arms, hips, thighs and legs.
Stand up straight with your feet shoulder-width apart and hold one end of the rope with both hands. When taking off, keep the left leg in a normal jumping posture, and lift the right foot backwards until the tip of the right foot is raised to hip height. When you take off again, change your legs and lift your left toe to hip height. Repeat the alternating movement of legs for 6 times for 1 min. Curling and circling motion
Slimming parts: hips, thighs and legs.
Put the rope straight on the ground, stand at the right end of the rope with your legs together, facing the left, jump diagonally to the other end of the rope, jump to the right side of the rope with your legs together again, jump rope in a zigzag route until you reach the other end of the rope, and then turn around and jump back to the starting point. Keep the exercise time of 1 min.
Although skipping rope is a good way to lose weight, it is easy to get hurt if you are not careful, so pay attention to the following matters:
1, skipping rope should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wooden floor and mud with moderate hardness as the venue, and never jump rope on the hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should use their feet to rise and fall at the same time, and the jumping height should not be too high.
6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.