1, breathing slimming method
Standing breath
1. Stand, gently press your hands on both sides of the navel, breathe in the usual way, feel whether the abdomen is moving, and then deliberately use your mouth and abdomen to feel the breath.
2. Inhale deeply until the abdomen bulges, and then exhale slowly. Pay attention to control the time of exhalation and exhalation. Inhale for about 4 seconds and exhale for 8 seconds.
3. Repeat several times. If you don't feel much difference, you can try to open your feet slightly wider than your shoulders, stand with your hands akimbo, exhale while leaning forward, bow slightly, and then straighten your back and feel the linkage effect of abdominal breathing on the muscles of your waist, abdomen and back.
Supine breathing
1. Lie on your back, put your hands under your chest, take a deep breath through your nose and feel the movement of transverse abdominis.
When you feel the tension inside your abdomen, you can exhale through your mouth.
3. After you get used to it, try to hold your breath, don't spit it out too quickly, and then exhale it in small bites to practice. In practice, it is better to do abdominal breathing while twisting abdominal muscles.
Sitting abdominal breathing
1. Keep the meditation posture, relax the whole body, and after breathing naturally for a period of time, put your right hand on your navel and your left hand on your chest.
2. When inhaling, expand the abdomen outward to the maximum extent and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together.
2. The most suitable exercise for weight bearing
1, walk
Generally speaking, running is not recommended for heavy exercise. You can start by walking, because the walking intensity is moderate and the joint pressure is small. As long as you persist, the effect of losing weight is not bad, and the effect of lowering blood pressure and preventing heart disease is also good.
Take a walk 2-3 times a week at first, and then gradually increase it to 4-5 times a week for more than 30 minutes each time after the body adapts.
Step 2 swim
Swimming is also a very suitable exercise to lose weight. Swimming for an hour can consume 400-700 calories. Because of the buoyancy of water, you only need to bear the dead weight pressure of 10%, and the resistance of water is 12 times that of air.
If you can't swim, you can try jogging in the water-yes, running in the water will feel different resistance, but the pressure is less.
Step 3 cycle/rotate
Whether riding outdoors or spinning, it is very suitable for heavy sports. Because sitting on a stool can help you bear most of the weight, thus reducing the pressure on your knees. And if you are going to the gym to practice spinning, it is not recommended that you follow the coach, because in order to make the coach's course more difficult, there are often various actions of standing and pedaling.
You just need to choose the speed that suits you best according to your physical condition, and then slowly speed up after your body adapts.
4. Cushion/sitting exercise (mostly strength exercise)
For example, Pilates, dumb-bell exercises and so on. The principle is to avoid doing things that require standing and jumping. Strength training is very important, so I suggest you go to the gym to find a reliable coach to practice-pay attention to the reliable coach mentioned by Nine Girls here. Some coaches are actually not so professional, such as the girl at the beginning of this article. She practices Pilates with great weight, and the coach also asks her to practice all kinds of movements that need one leg support, which is obviously not reliable.
Arrangement of exercise time and frequency
The goal of losing weight must be down-to-earth, and losing 5- 10% weight within 3 months is an ideal speed. If you want to lose dozens of pounds at once and exercise for more than an hour every day from scratch, the most likely consequence is that your body that never exercises will produce resistance (muscle aches, fatigue and breathlessness), and you will find an excuse to stop exercising in a few days.
Therefore, it is important to exercise step by step. At first, you can exercise for 30 minutes every day (note that a single exercise should not be less than 10 minutes), and you can accumulate 150 minutes every week. After the body adapts, it gradually increases to 300 minutes of exercise every week, that is, 60 minutes of exercise every day, five days a week.
For some people, in order to ensure the weight loss effect, if the body adapts, it can be increased to 90 minutes of exercise every day. It is recommended not to exceed this length. Exercise for more than 90 minutes every day is likely to cause "hunger" and lead to muscle loss.
Finally, it must be remembered that exercise to lose weight must be combined with diet control to be efficient.