1, Pilates
Pilates training method is a kind of physical fitness system-a kind of static fitness exercise, which was founded and popularized by Joseph Pilates in Germany in 1926. Westerners always pay attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest and buttocks, while orientals pay attention to the training of breathing and concentration, such as yoga and Tai Chi. Pilates absorbs the eastern and western cultures and is compatible with the related research results of physiology and psychology. At first, Pilates was only used in two major fields, namely, muscle training of professional dance groups and the recovery of physical function and muscle strength of patients after rehabilitation in medical rehabilitation institutions.
The biggest feature of Pilates is that it is easy to learn. It not only moves gently, but also exercises the arms, chest and shoulders purposefully, and at the same time enhances the flexibility of the body. Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms and living rooms.
2. What are the pilates stovepipe movements?
1, step squat
Hands down, the center of gravity continues to move down, while the upper body twists and the legs repeat. This action can stretch to the calf muscles.
Step 2 bend your knees
Bend your right leg, straighten your left leg, do a sideways lunge, and put your hands on your right leg. This action can stretch the muscles inside the leg and make the leg thinner and longer.
3. Support type
Cross your legs one after the other, keep your body straight, one hand supports the ground, and the other hand is lifted vertically. Pay attention to keeping the position from shoulder to ankle in a straight line. This action can exercise the muscles outside the thigh and make the buttocks stronger.
4. Alternating type
Sitting posture, one leg is straight, and the other leg is slowly lifted to make it 45 degrees with the ground. Hold your ankles with your hands and feel the muscles in the back of your thighs tighten. Pay attention to keep your legs as straight as possible.
5. leg press style
Sitting posture: the right leg is straight, the left leg is bent, the left hand is straight, the body leans to the right, and the right hand touches the right ankle. This action can stretch the ligaments and make your legs look longer.
Step 6 relax and practice
Prone, elbows on the ground, one leg is straight, the other leg is bent, and the legs are repeated in turn to relax the leg muscles.
3. What are the high-calorie foods?
1, fat
Because fat contains a lot of animal fat, after eating fat for a long time, it is easy to cause excess fat accumulation and aggravate obesity, so overweight people should avoid eating fat.
2. Duck eggs
Duck eggs contain a lot of fat, which is a kind of food with high fat and cholesterol. Every 100g duck egg contains fat 14.7g and cholesterol 634mg, especially duck egg yolk, which contains cholesterol 1522mg. Obese people should eat less.
3. longan meat
Warm in nature and sweet in taste, it is a high-sugar and high-calorie food with glucose content as high as 25%. In addition, longan meat is dry and warm, and it is easy to produce phlegm and help dampness. Obese people with phlegm and dampness will lose more than they gain.
4. Pig liver
Cholesterol content in 100g pig liver is 368mg, which is three times higher than that in fat pork, so obese people should avoid eating pig liver.
5. French fries
French fries themselves are carbohydrate foods with little fat, but once fried into French fries, it is another matter. A small bag of French fries contains 220 calories,12g fat, which is almost equivalent to a hamburger. When you go to a hamburger shop to buy something to eat, you can choose a glass of soda and a hamburger, which is cheaper than the set meal.
6. Grapes
Because grape is 1 kind of fruit with high sugar and high calorie, it contains a lot of sugar, mainly glucose, which is easily absorbed by human body. 1000g grapes contain 600 calories and other nutrients, so obese people should not eat more. In addition to the above foods to be avoided, obese people must avoid eating candy, chocolate, coffee, peanuts, melon seeds, cream, brown sugar, cakes and desserts, all kinds of sweets, egg yolk, sweet juice and so on.
7.carbonated drinks
If you decide not to drink carbonated drinks for your health, but ordinary drinks can't satisfy you, then soda water will be a good alternative. Of course, avoiding drinking any sparkling drinks is the best way to stay away from the lower abdomen or give off unpleasant gases.
8. Barbecue sausage
Sausages are high in fat, sodium (part of salt) and nitrate (if eaten too much, it will cause cancer). Most office workers eat sausages, and the fat content in frying is higher. Some people like to eat barbecue sausages, which are brown but contain carcinogens.