1, essentials of thin waist practice
Swing chair, thin waist.
1. Sit in front of the chair and keep your body straight;
2. Buckle the back of the chair with both hands, twist your body to the right and stay for 5 breaths.
3. Turn right: After five breaths, turn right and change sides.
Tip: People with good flexibility can hold the back of the chair with their left hand, while those with poor flexibility can put their left hand next to their knees.
Spider-Man style
1. Based on the push-up posture, the arm is straight down, and the elbow and shoulder are kept in the same straight line;
2. Pull the right leg forward from the side, so that the knee is as close to the elbow of the right arm as possible, and straighten after reaching the limit position;
3. Then change the left leg, lift it up and straighten it, and repeat, with 15 on each side as a group.
2, exercise to lose weight precautions
1. Pay attention to hydration during exercise.
Compared with the hot summer, it is cool in autumn, and the amount of sweating during exercise is reduced. But autumn is dry, the skin loses more water, and the exercise itself perspires, so it is necessary to replenish water in autumn. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys enough time to metabolize, and adjust the body fluid balance and osmotic pressure to the best state. Appropriate amount of water should also be added during exercise to prevent dehydration. It is not advisable to drink water immediately after exercise. It usually takes 5~ 15 minutes to drink water. Don't drink too much water at once, but drink slowly.
2. Do warm-up exercises.
When the temperature is low in autumn, people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, joint range of motion decrease and ligament extension decrease, which increases the risk of injury in autumn sports. Therefore, warm-up exercise must be done before exercise, so that the muscles can enter the state of exercise before starting to exercise.
3. Don't exercise too hard.
Because the range of joint motion is reduced and the flexibility is weakened in autumn, it is recommended not to do too much strenuous exercise in autumn. Anaerobic exercise and some high-intensity strength training are easy to cause physical discomfort. It is suggested that endurance aerobic exercise should be the main exercise in autumn, the frequency of strength training should not be too high, and the intensity should be medium and low.
adequate sleep
As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore physical strength, but also increase the secretion of "leptin", improve basal metabolism and make weight loss twice the result with half the effort.
5. Do more outdoor sports
In autumn, the weather is cool and the air is good. Compared with indoor sports, outdoor sports are more interesting. Such as mountain climbing, cycling, running, etc. These outdoor aerobic exercises can not only help you lose fat, but also relax your mood and improve your work efficiency.
6. Morning exercises should not be on an empty stomach.
Exercise consumes energy, but when you wake up in the morning, your body doesn't store much energy, which can't meet the heat consumption of exercise. If you don't eat in time, exercise on an empty stomach, and exercise for a long time, it will cause insufficient storage of liver glycogen, a large amount of blood sugar consumption, leading to hypoglycemia, and may cause dizziness, palpitation, black eyes and other symptoms.
7. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.