OL's perfect exercise weight loss plan, OL who works in the workplace is inevitably obese, and we all don't want to be fat, so we should do some exercise weight loss plans. Then I'll take you to know more about OL's perfect exercise weight loss plan.
OL's perfect exercise weight loss plan 1 1, exercise in the morning
It is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1~ 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
An hour in the morning is worth two in the evening. Get up and sleep for a few minutes in the morning. You might as well do the following three little tricks to not only refresh yourself, but also slim your waist and abdomen:
The first type: after waking up in the morning, lie on your back in bed, do not hold your breath, and stretch your hands and feet for about 10 second. Then the right knee bends 90 degrees and falls to the left waist for stretching, each time 10.
The second type: supine, elbow flexion, hands behind the head, wrist flexion and extension as far as possible, a total of 20 times. Bend your knees 90 degrees. Clamping the pillow between the knees can tighten the abdomen and tighten the buttocks. Slowly return to the original position and lift it 20 times.
The third type: sit on the bed, lean forward, stretch your back with your hands on your head, and stretch forward for about 10 second. Finally, the upper body stands up, bends the left elbow and puts it behind the head. Grasp the left elbow with your right hand and keep this movement as far as possible to the right, about 10 second, and do it 20 times.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight. If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while breakfast will lose weight, mainly with a light diet. The time for Chinese food and exercise should still follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily. If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise.
Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss. In short, it is good to arrange the time of diet and exercise according to your own time allocation, as long as you remember this principle: it is not advisable to eat and drink before and after exercise, and it is better to exercise 2 hours after dinner; You can replenish some energy after exercise, but a large amount of energy needs 1 hour (and it is not suitable for eating). This arrangement is more conducive to losing weight.
OL's perfect exercise weight loss plan 2 OL four strokes exercise weight loss tips
1, squat stretching exercise
Squat stretching: 1 sec 1 time, 5 times in a row. Clap your hands, reach to the bottom of your back, clap your hands 1 time. Keep squatting, clap your hands straight above, and then clap your hands behind your back. Count up and down 1 time. Especially suitable for office girls with prominent waist and abdomen.
2. Left and right pendulum movement
Swing from left to right: 30 times for left and right feet. The left-right movement of femoral joint is indispensable! Relax from your toes, swing your feet from left to right at will, and bounce back by the gravity of your feet, causing continuous swinging from left to right. However, it is best to support it with walls or furniture so as to swing as much as possible!
3. Draw a circle with the shoulder as the center.
Draw a circle around the shoulders at the same time, clockwise 10 times, and then counterclockwise 10 times.
4. Left and right knee movements
Left and right knee touch exercises: do 5 times for the left and right feet. Put your feet aside and try to touch your knees with your elbows. Bend your elbow, keep your other foot still and keep your knees straight. Lift your feet slowly, take a deep breath, and then put them down slowly.
Two advantages of OL skipping rope
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. It is especially suitable for meeting the needs of one's body after fitness exercise 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 a variety of 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.