1, a small coup for men's yoga to lose weight
1, chair type
Effect: Stretching shoulders and chest can strengthen the strength of gastrocnemius, spine and ankle.
Action essentials: stand naturally, with big toes facing each other, legs together, inhale, arms straight up, palms facing each other, neck straight and shoulders sinking.
When exhaling, don't let your knees exceed your toes. It's like sitting in a chair Every time you inhale, the spine is stretched upward, and every time you exhale, the squat is deepened until the thighs are almost parallel to the ground.
The coccyx is miniaturized to the ground to relax the waist and continuously contract the muscles at the core, and keep squatting for 30 seconds.
2. Month:
Effect: While stretching groin, relax tense buttocks and strengthen the strength of arms and legs.
Action essentials: touch the ground with both hands and knees, step forward with your right foot, put your thumbs together and put your hands on both sides of your ears to form a lunge, straighten your upper body and bend your elbows to inhale.
While the left leg is straight, push the forefoot to the ground, extend the arm upwards, bend the body backwards, keep this posture for about 30-60 seconds, and then repeat the exercise on the other side twice.
3. Warrior style:
Effect: Stretch the shoulders and hips to strengthen the strength of the whole trunk.
Action essentials: connecting pose, put down your arms, turn your left toe to the left, inhale, and extend your arms upward from both sides of your body, palms facing each other.
Shoulders sink, torso straight, so that the lower abdomen does not lean on the front side of the thigh. Don't exceed your toes with your right knee and your hips facing forward. Hold this position for about 30-60 seconds, and then repeat the exercise on the other side.
These are three yoga tips recommended by Bian Xiao for men. I hope that male compatriots who want to lose weight can give it a try. So besides yoga, what other foods in the diet can help?
2. Foods that can help men lose weight
(1) Zanthoxylum bungeanum and Pepper
Among them, capsaicin can stimulate the body to release adrenaline and accelerate the body's metabolic level; At the same time, it can suppress appetite and make people less likely to feel hungry.
(2) Water
Water can speed up our metabolism. If we drink 500 ml of water every day, our metabolic rate will increase by 30%. At the same time, take away the metabolic toxins in the body, so that you won't feel hungry because of lack of water.
(3) Green tea
Drinking tea three times a day will increase the metabolic rate of the body by 4%.
(4) bananas
Although bananas are high in calories, they are low in fat and rich in potassium, which can reduce the accumulation of fat in the body and is an ideal food to lose weight.
(5) Apple
Apple itself has low calories, but the calories of digesting an apple far exceed the calories provided by the apple itself. If you digest a 50 calorie apple, you need 75 calories.
cabbage
Calcium is very important for improving metabolic rate and burning fat. Cabbage is rich in calcium and vitamin C to promote calcium absorption. People who eat more kale will lose weight easily.
Summary: The above small series introduces some exercise and diet help suitable for men to lose weight. Yoga is a safe and healthy way to lose weight. I hope everyone can keep exercising when they have time!
3. The health crisis of male obesity
1, the greater the waist circumference, the greater the risk of hypertension.
The waist circumference between 20 and 30 years old is thicker, and the incidence of hypertension is higher than the normal waist circumference of the same age 1 times;
Between 40 and 50 years old, the waist circumference is thick, and the incidence of hypertension is 50% higher than that of normal waist circumference of the same age group.
2. Hyperlipidemia is more likely to occur.
Studies have shown that the risk of abdominal obesity is several times higher than that of ordinary people suffering from hypercholesterolemia and hypertriglyceridemia.
And often "high is not high, low is not low"-low density lipoprotein and very low density lipoprotein are abnormally increased, while high density lipoprotein, which should be high, is decreased.
3. Cerebral atherosclerosis is more likely to occur.
Their cerebral vessels are hard and brittle, which are easy to rupture under the action of high blood pressure, resulting in dangerous cerebral hemorrhage and even life-threatening.
Statistics show that the incidence of cerebral hemorrhage in men with increased waist circumference is 3.6 times that of normal people; Foreign research shows that under the same obesity level, the incidence of cerebral infarction is 3-5 times higher in patients with abdominal obesity (thick waist) than in patients with hip obesity (hip obesity).
Moreover, compared with people with normal waist circumference, the physical recovery ability of people with thick waist circumference after stroke is obviously reduced.
4. The incidence of angina pectoris and sudden death is 4 times higher than that of normal waist circumference.
Some scholars have suggested that if the waist circumference exceeds the standard waist circumference by more than 30%, the probability of coronary heart disease will be greatly increased within 10 years.
5. Diabetes may occur, especially type 2 diabetes.
The prevalence of diabetes in men with thick waistlines can be as high as four times that of men with normal waistlines.
On the other hand, 80% of patients with type 2 diabetes are overweight. And the longer the time exceeds the standard, the greater the chance of developing diabetes.
That's what Bian Xiao introduced to you. Once men get fat, it will bring different health crises, such as hyperlipidemia, cerebral atherosclerosis and diabetes. So how should we lose weight?