1, common weight loss exercise principle
Pinch the belly, every increase in thickness of 1 cm means that the weight increases by about 5 kg. Moreover, the fat on the waist and abdomen is not only an image problem, but also a great health hazard. Let's lose weight together from now on.
The first sport: hula hoop
Thin waist principle:
Turning hula hoop to lose weight is a simple and convenient indoor weight loss exercise, which can be played anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the effect of fitness.
Advantages: effortless, simple, and good waist slimming effect.
Disadvantages:
Improper methods, overweight hula hoop will impact the spine and internal organs excessively, causing injuries.
Precautions:
1, rotate evenly and moderately.
When doing hula hoop exercise, it should not be too fast, which will strengthen the burden of waist muscles and risk muscle strain and acute volvulus. In fact, the hula hoop action that is too fast is not as good as the action of swinging the abdomen at a uniform speed.
2, hula hoop should not be overweight
The greater the weight, the greater the impact of the hula hoop. When you think that "the whole body aches and exercise is effective", you may have suffered "internal injuries". The weight of hula hoop should be the index finger and middle finger can bear the weight.
3, the length of time to grasp.
As far as time is concerned, it should not be more than 20 minutes at a time to do hula-hoop waist-thinning exercise. If the one-time exercise takes too long, I am afraid that the tired athletes will not be able to maintain the correct posture, which will lead to injuries. It is recommended to exercise several times a day, and the total exercise time per day should not exceed 1.5 hours.
Step 4 persevere
Only by doing exercise every day can we achieve the goal of perfect waist curve. If you turn the hula hoop for two or three hours today, but you are lazy and don't exercise tomorrow, fishing for three days and drying the net for two days, no matter how good the fitness and bodybuilding exercise is, it will not be effective.
Step 5 avoid the menstrual period
In the middle and late period of menstruation, luteal cyst may appear around the ovary. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst, and the accompanying internal bleeding may be fatal.
The second kind of exercise: yoga
Thin waist principle:
Yoga exercises the waist by stretching and breathing. It can enhance digestive function, promote metabolism, improve visceral droop and tighten muscles.
Advantages:
Health, in addition to slimming, can also relieve stress; If you are eager to lose weight and see the number on weighing scale decrease, you might as well choose more intense aerobic exercise, but if you want to keep fit for a long time, yoga is definitely the first choice.
Disadvantages:
Thin waist is slow and needs long-term persistence; Practicing yoga requires professional guidance. Practicing yoga at home by yourself may cause harm to your body because of improper movements or operations.
Precautions:
1. Exercise on an empty stomach or after complete digestion.
Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. Try to urinate before practice. After the exercise, you can eat after 30~40 minutes.
2. Morning is the best time for yoga practice.
You should choose the time that is most convenient for you and try to practice at the same time every day. Before breakfast is the best time for yoga.
3. A good environment is very important
4. According to your limit
If you have discomfort or symptoms, try not to practice too strong methods and never exceed your physical strength.
5. Pay attention to clothes
When practicing yoga, it is best to wear loose and soft cotton long or shorts, take off everything you wear, and try to go barefoot or wear socks. Bathing can increase people's sense of cleanliness and relaxation, which is more effective in some sports. So many people choose to take a bath before exercise. If they want to take a bath with hot water after exercise, they should do it after 15 minutes.
Step 6 pay attention to menstruation
Don't do too violent movements during menstruation. In fact, it is not recommended to do any strenuous exercise during menstruation, especially the exercise that has a more intense effect on the abdominal cavity.
User experience:
After practicing yoga for a month, the waist circumference was reduced from 74cm to 68cm. This is just my waist, but this place actually loses weight quickly. I practiced it myself at home, that is, I downloaded the video online, so just follow it. Yoga is slow, but it is more tiring than running. Moreover, the figure from yoga practice is slender, not as muscular as running. At the same weight, a slim figure looks much more beautiful than a muscular one.
The third kind of exercise: sit-ups
Thin waist principle:
Sit-ups directly exercise abdominal muscles and promote abdominal fat burning. When the belly is small, the waist will naturally become thinner.
Advantages: the effect of slimming waist is obvious.
Disadvantages:
Many people do sit-ups improperly, and the speed control is improper. As a result, they still have backache and don't lose weight.
Matters needing attention
1, the correct way to lose weight
Many practitioners' sit-ups are also incorrect: lying on the ground, knees bent, lifting the whole upper body, elbows touching knees, hands crossing their heads at the neck-this is because the muscles at the root of the thigh are working, not the abdominal muscles, which will strain the muscles at the waist for a long time; It also compresses the cervical nerve.
The correct way is to lie on your back in bed, bend your legs normally, put your fists in your ears and open your arms as far as possible. When doing the action, let the waist exert force, keep the upper body straight, pay attention to the waist not leaving the ground, then slowly descend to make the body in the original position, and repeat the above actions. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. Don't straighten your legs during practice, otherwise it will not only waste time, but even be harmful.
In addition, if you gently hold your hands on your chest, the weight loss effect will be better.
The earlier you get up, the better.
Many people do sit-ups in their own homes to lose weight, forcing themselves to complete the prescribed number of movements in one minute, thinking that this can enhance abdominal strength. In fact, it is easy to cause abdominal muscle strain. Too fast frequency can't improve the exercise effect. Only by slowing down the exercise rhythm properly can we avoid the physical discomfort caused by excessive fatigue and enhance the training effect of abdominal muscles.
In order to achieve the goal of reducing abdominal fat, it is necessary to control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 30 times.
Step 3 keep your body balanced
Try to control the direction of sit-ups, don't deviate from the straight line, and swing your body left and right. And the speed should be slowed down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles with your heart when you get up.
4. Need other aerobic exercise.
Simply relying on sit-ups can only achieve local fitness effect, because sit-ups directly target abdominal muscle groups, and long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. And it is impossible to achieve the weight loss effect of a certain part through a kind of exercise.
In order to strengthen the effect of thin waist, it is necessary to effectively combine sit-ups with aerobic exercise to achieve a perfect weight loss effect.
If you want to lose weight or go to the gym, the coach will guide you. In fact, sit-ups have a good effect on reducing waist. But except what the coach taught, 90% of the girls are wrong, so we should learn the correct method of thin belly sit-ups first.
2, exercise to lose weight time
Some people think that losing weight through exercise is not less than one hour. This view has become an excuse for athletes who persist for less than an hour. "Since I persist for less than an hour, I will simply give up training." The basic principle of weight loss is to make the energy intake less than the energy consumed by the human body, and to forcibly consume excess subcutaneous fat through energy "deficit". Simply put, eat less and exercise more.
The length of exercise time is an important factor related to weight loss efficiency. The human body's heat comes from three major energy-supplying substances, namely, fat, carbohydrate and protein. Among them, carbohydrate and fat are the main fuels of human body, and a small amount of protein is also used as the fuel for energy supply, but more protein is used as the repair material of muscle tissue after exercise. The consumption ratio of these substances depends on your training method. High-load short-term training events such as short-term high-intensity training, explosive events and weightlifting training tend to use carbohydrates as energy-supplying substances, which mainly consume glycogen and glycogen. For low-load and long-term continuous projects, the proportion of fat energy supply will be greater than that of carbohydrates.
There is an extreme situation, that is, what are the main energy-supplying substances when people sleep and play computer idle? Sleeping and playing computer are low-load and long-lasting "activities". Among energy-supplying substances, fat accounts for more than carbohydrate. But pay attention, this does not lead to the conclusion that you can lose weight by sleeping and playing computer. Because these rest activities consume too little total calories, they can't lose weight basically, but will increase the probability of obesity.
The next common mistake is "to lose weight, not less than an hour". Although such a long one-hour exercise time will keep the proportion of fat consumption high. However, there are still two sports factors that affect the weight loss effect. The first is the heat consumed per unit time, and the second is the "afterburner" effect after exercise. After changing the last two factors, you can also achieve good weight loss effect if you exercise for less than an hour. The total calorie consumption is the calorie consumption per unit time multiplied by the training time. Scientific high-intensity interval training can create a total calorie consumption greater than or equal to long-term aerobic training in a relatively short period of time.
There are two ways to lose weight. You can choose long-term aerobic training, such as jogging, cycling, continuous swimming, aerobic and other low-intensity long-term continuous training, each lasting at least 20 minutes, usually more than 40 minutes. If your time is limited, the weight loss plan can also take high-intensity interval training, usually within 40 minutes. Another factor is the upgrading effect of training. Don't be scared by the training time of 1 hour, you can start with 5 minutes of training each time; Add 30 seconds to the next training, and you can add it to half an hour, 40 minutes or even more than an hour before you know it.