1, the rule of losing weight at home
Code 1, prepare a full-length mirror.
Before exercise, you might as well prepare a full-length mirror for yourself. If not, you can use a reflective window instead. In this way, you can check whether your movements are standard during exercise, which can effectively improve the exercise effect. At the same time, it can also effectively observe your body shape and help the overall slimming plan.
Rule number two, keep a bottle of water beside you.
It is also important to sweat a lot during exercise and replenish water. Water can help muscle development, and it is also needed when burning fat, but please be careful to avoid gulping water. During exercise, the pulse of the heart will accelerate. At this time, if you drink a lot of water, you will suddenly supply a lot of blood or water to your brain, which will bring danger. Try to keep a small amount of water during exercise to quench your thirst. In addition, when the goal is to lose weight quickly in a short time, try to avoid sweating a lot when taking three warm baths, or reduce the intake of water and diet. These conditions will cause insufficient water in the body, affect health status, and even lead to premature aging.
Rule 3: Exercise after supper.
It is not a good idea to exercise on an empty stomach. It is recommended to start exercising 30 minutes-1 hour after dinner. After exercise, you can eat 1 banana and 3 protein, or 1 sweet potato and 1 cup of milk. It is best to fall asleep 1-2 hours after exercise.
Rule 4. Be sure to relax your shoulders when exercising.
When you are nervous or shrug your shoulders, you will use the trapezius muscle that connects your neck and shoulders. Many women don't feel stiff shoulders and necks when exercising. If you stretch the trapezius muscle in long-term exercise, it will become a wide hanger-shaped figure without clavicle line, so you must always keep your shoulders soft. You can also relax the trapezius muscle by stretching. When you exercise with this book, you should always pay attention to maintaining a balanced posture.
Rule 5: Don't hold your breath while exercising.
For people who have just started exercising, they often don't know when to exhale and when to inhale, so it's best to get into the habit of keeping breathing at all times. It is necessary to replenish oxygen to the body at any time and give full play to the effect of aerobic exercise, which is helpful to eliminate body fat and restore physical strength. Come on, don't concentrate too much on breathing from now on, breathe according to the rhythm of the action!
Rule 6: Pay attention to the number of exercises, not the time.
The number of exercises is more important than time. It is suggested that the exercise should be divided into four stages, each stage 10 minutes, and then decided according to your physical condition and goals. However, depending on the individual's speed, the time required may be different. If you focus on the exercise time, it may affect the correctness of the action, so please try to take time as a reference and focus on the number of exercises.
Rule 7. If you want to help you sleep, do 1 stage exercises.
Exercise is not only for health and weight adjustment, some people's purpose is to help sleep. So if you want to help you sleep, you only need to do 1 stage exercise, and you don't need to do some excessive exercise.
Rule 8: Don't exercise after drinking.
Don't exercise if you drink. As we all know, blood pressure will rise after drinking. Even people with normal blood pressure will rise briefly after drinking. If they do aerobic exercise again, their blood pressure will rise again, which may cause dangerous side effects such as heart paralysis or cerebral hemorrhage. It is best to avoid exercise after drinking and go to bed as soon as possible.
2. Why is it good to eat fat?
It's a good habit to always throw away big fat meat when you see it. However, if you don't eat greasy food at all, turn on your mobile phone before eating anything, and don't eat fat directly, which is very dangerous. It is often said that vitamin A, vitamin D, vitamin E and vitamin K should be supplemented. If you don't eat fat at all, you don't eat these vitamins, because they can only be dissolved in the fat of food. After a long time, it is likely that malnutrition will occur due to vitamin deficiency-yes, obesity and malnutrition. Eat enough good fat, and you can easily lose weight without going hungry.
3, the harm of low fat intake
1. The skin is slack and dull
2. Dry stool and severe constipation
3. Female endocrine disorders, no period.
4. Dry eye, night blindness and osteoporosis appear.
Lack of essential amino acids can lead to skin diseases such as eczema.
6. It is particularly easy to be weak and weak, and its activity performance is extremely poor.
7. Eating too much and being in a bad mood. Instead, I often overeat.