① Preheating adjustment. In the warm-up stage, you can walk as usual, hold your head high and swing your arms naturally. This stage is to stabilize the breathing rhythm, adjust the pace frequency and fully exercise the whole body before entering the fast walking stage. In the process of warm-up, breathing is mainly done through the nose.

② brisk walking. In the fast walking stage, you need to consciously speed up the pace, and you need to hold your head high and swing your arms naturally. Generally, the stride is 40cm (normal stride), the stride frequency is 150- 180 steps/minute, and the distance of 600-720 meters is 10 minute, so that breathing can reach the level of slight breathing and talking. In the fast walking stage, you can inhale through your nose and exhale through your mouth.

③ Relax and adjust. In the relaxation stage, you need to calm your breath and relax your body. You can kick to the side. Start kicking slowly, and then you can add some strength, kicking about 30 times on each leg.

2. Jogging:

① Warm-up and brisk walking, warm-up stage, which needs to speed up the pace from normal walking to brisk walking, so as to fully exercise the body and prepare for jogging.

2 Jogging, jogging stage, natural transition from fast walking. At this stage, use natural running movements, hold your head high, lift your shoulders slightly, bend your arms 90 degrees and swing naturally. In the process from landing to running before power, you should first land with your heel and then land with your forefoot. At this stage, it is necessary to adjust the heart rate to the middle and low intensity exercise heart rate.

③ Relax and adjust. In the relaxation stage, you need to calm your breath and relax your body. At this stage, you should keep walking for five minutes instead of stopping at once.

3. Swimming:

① Warm-up and stretching. You need to warm up before you start swimming. The parts that need to move include: shoulders, waist, knees and ankles. You can warm up by gently turning or bending, and the warm-up time is controlled at 5- 10 minutes. You need to get used to the water temperature before entering the water.

2 swimming, swimming in the usual position. For more than 30 minutes, don't be too intense, keep a slow and steady swimming speed, and control the heart rate at the middle and low intensity exercise heart rate.

③ Relax, bow your head, hold your feet on the ground, float your back on the water, exhale slowly in the water, and let go of your body. Repeat 2-3 times. After landing, massage your arms and legs, and knead them from far away from your heart to near your heart.

4. Yoga:

① Warm-up preparation: Before starting yoga practice, warm up the ligaments of shoulders, waist, crotch and legs to prevent injuries during exercise. The preheating time is controlled at 5- 10 minute. It is most suitable for slow music rhythm.

② Yoga, the content of yoga is diversified: high temperature yoga, normal temperature yoga and plastic ball yoga. You can choose your favorite course to practice. On the whole, exercise has a certain exercise effect on all parts of the body. Some specific movements are strength training for the back, legs, waist and abdomen and upper limbs. Plastic ball yoga can exercise the coordination ability of the whole body.

(3) Tidy up and relax, lie flat on the yoga mat, and let yourself enter the yoga relaxation state through gentle breathing adjustment, which can adjust the whole body and mind, make the body and mind relax better, and make the whole body full of vitality.

Of course, diet is not what we usually think of. The way to lose weight is that we can develop good eating habits, so as to achieve the purpose of losing weight. So what kind of eating habits should we develop? First, you should make your own recipes for a week, and then cook three meals a day. It is best to refer to the calorie map, which can better match the nutritious diet; The second is to control the amount of food eaten per meal. The most important thing is to eat breakfast, and you can eat less or not at dinner. This is the most important; Finally, put an electronic scale at home and measure your weight once a week, and you will receive unexpected goods. The premise is that you must make a reasonable diet and plan your diet, from day to week, from week to month, from January to year, so that you can control your diet over time and form your own eating habits, and you can achieve the goal of losing weight. The diet is effective in seven days, 65438+.