Running, swimming, skipping rope, walking ... a lot of exercise can lose weight.
While exercising, strictly control the intake of staple food. Eat less high-calorie and high-fat food. ....
Scientific weight loss requires a reasonable diet and proper physical exercise.
Diet:
Among all kinds of vegetables, wax gourd, cucumber, cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating more than two servings of vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots, raisins and other dried fruits.
Eating more fish and less meat, especially cooked meat, is more conducive to losing weight. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples.
The key to losing weight is to reduce calorie intake. Therefore, choosing foods with large volume and low calories can not only eat your stomach, but also lose weight.
Exercise:
Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.
Swimming is good for losing weight because:
1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.
3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.
Skipping rope to lose weight
In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
"Strange Walking" Fitness
Jogging and walking are the most common forms of exercise in walking. In fact, walking in a variety of postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are some examples:
Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors in the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian.
Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian.
Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue.
Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.
Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases.
Kuaicao lose weight
10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.
1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.
2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).
3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.
4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.
5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.