1, wrong way to lose weight
Blind low-calorie diet
It is correct to reduce calorie intake in the process of losing weight, but the diet below 800 calories may eventually lead to malnutrition, lower metabolic rate, and soon gain weight after eating too much. Eating less and eating more, and paying attention to nutritional balance are the keys to weight loss recipes.
Don't eat breakfast.
If you want to limit calories, skipping breakfast or eating less breakfast is a common wrong way to lose weight. Skipping breakfast may make you hungrier, weaker, lower your basal metabolic rate and eat more sugary food at noon. Breakfast with high fiber and protein is an important part of human body. Studies show that people who eat a good breakfast are more likely to keep in good shape.
Single food to lose weight
Eating only a single food, such as apples or vegetables every day, mistakenly thinks that doing so can reduce intake and consume a lot of fat, but in fact it will make the nutrition in the body unbalanced and damage health. In fact, a large part of the secret of controlling diet lies in "quantity". The amount of rice per meal is 1 bowl, so it is changed to half a bowl, and so on to control the diet.
Replace rice and meat with vegetables and fruits.
Many people think that eating only vegetables and fruits is low in calories and rich in nutrition, which is the best diet during weight loss. Although vegetables and fruits are not high in calories, they are not easy to feel full. If you eat too much unconsciously, your appetite will be enlarged. Once you stop eating vegetables and fruits as the staple food, your enlarged appetite will definitely become your weight loss killer!
More importantly, eating only vegetables and fruits will lead to nutritional imbalance. The causes of obesity are different, not necessarily a single accumulation of nutrients, but often a lack of nutrients that convert fat into energy. When the body's fat is converted into energy, it needs many nutrients, such as vitamin B2, vitamin B6 and folic acid. Without these substances, fat is not easy to generate energy and naturally accumulates in the body. Foods rich in these nutrients, such as milk, peanuts, eggs and fatty foods such as animal liver and meat, have been replaced by vegetables and fruits for a long time, and naturally lack the motivation for energy conversion.
Didn't eat snacks at all
Blindly eating junk snacks will definitely increase your waistline, but designed snacks are just the opposite! There is usually a long interval between meals. It is correct and healthy to supplement snacks in the middle. The key is to eat healthy and correct snacks, such as nuts or other snacks with high protein and low sugar. Studies show that people who regularly supplement nuts as snacks are slimmer than the average person.
2. The correct skipping rope will not get thicker.
Skinny leg is to reduce fat, and the effect of exercising skinny leg is slow, but it is more scientific than losing weight on an empty stomach for a month, and it will burn a lot of fat and will not rebound. Dieting and drug-induced weight loss work quickly, but at the expense of health. Not for stovepipe, easy to rebound. After the rebound, the chance of suffering from heart disease is greatly improved. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight.
Stretching exercise after skipping rope
The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
The specific method of stretching action is as follows:
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.
Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.
After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult moves and play freely.
Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Now you can replenish a lot of water!
In this way, the whole exercise is completed, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become tight and tight, with beautiful curves.
Time and frequency of skipping rope
Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. Personally, I don't advocate morning exercise. Some people "smell chickens dancing" in morning exercises, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time should be controlled between 30- 100 minutes. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.