1, 25 ways for women to lose weight
Mature women's sports upgrade plan
Method 1: Dumbbells
Choose 3-5kg dumbbells.
Compared with other fitness equipment, dumbbells have obvious advantages: moderate movement range, small storage and exercise space, and can be used all year round in hot summer or cold wind.
Recommended practice method:
1. Stand with your legs lunged, abdomen closed, left arm backward, upper arm as close as possible to your body, elbow bent, arm bent forward, and do 12- 16 times. Then repeat the same action with your right arm and stick to it, and you can reduce the fat and fat on the outside of your arm.
2, upright, feet shoulder width apart, abdomen, left hand dumbbell, right hand behind the neck, bend to the left. Then, repeat the same action in the opposite direction.
Doing weightlifting exercises twice a week 15 minutes can restore the metabolic rate to the past level. Let's start tomorrow.
Method 2: Skipping rope
Skipping rope can fully exercise the body and mind and has a unique health care function for women. It can enhance the functions of cardiovascular system, respiratory system and nervous system. It can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and other diseases.
In order to lose weight, you need to jump at least three times a week. You can jump alternately fast and slow, such as fast jump 1 minute, and then slowly jump for a few minutes at a speed of about 15 times per minute, 2000 times each time. Remember to pat and stretch your calf after exercise.
Method 3: Correct sit-ups.
Sit-ups can not only exercise abdominal muscles, but also refine groin. There are many capillaries and acupoints in the groin. Doing sit-ups can stimulate blood vessels in the groin, speed up blood flow, and treat and relieve gynecological diseases. A recent survey shows that 86% of women who do sit-ups for a long time have a 55% lower incidence of gynecological diseases than women who do not do this exercise.
Different from the previous sit-ups, the feet should be raised above the body level; Put your hands in front of you; Every time the body relaxes and lies flat, only the lower back touches the ground, and the upper back cannot touch the ground. Make sure to exhale when you contract and inhale when you relax. The angle between the knee and thigh is 90 degrees. These are the keys to help you stay fat. If you get up fast, you should slow down, which will be better.
You can start with 10 group and do 3 groups a day. It is best for women who exercise regularly to do five groups every day, with two minutes' rest between each group.
Tips:
Mature women after the age of 25 can use some body-shaping products to exercise, such as slimming cream and slimming tea. At the same time, wearing plastic underwear can also gather fat. Sit in the right posture every day, and always keep your chest out and your stomach thin.
2, the practice of pattern soybean milk
Soybean milk enjoys the reputation of "plant milk" in Europe and America. It is not only rich in plant proteins and phospholipids necessary for human body, but also contains vitamin B 1, vitamin B2, nicotinic acid, iron, calcium and other nutrients. Therefore, soybean milk is also recommended by nutritionists in China as an ideal food to prevent and treat diseases such as hypertension and arteriosclerosis.
For people who can't drink milk because of lactose intolerance or diabetic patients, lactose-free fresh soybean milk is an ideal choice. Fresh soybean milk can be drunk all year round. Drink soybean milk in spring and autumn, nourish yin and moisten dryness, and reconcile yin and yang; Drink soybean milk in summer, relieve summer heat and heatstroke, promote fluid production and quench thirst; Drink soybean milk in winter, dispel cold and warm stomach, nourish and strengthen. In fact, in addition to traditional soybean milk, there are many kinds of soybean milk, such as red dates, medlar, mung beans, lilies and so on.
Meili sesame black soybean milk
Soak10g peanuts and 80g black beans, then mash with black sesame seeds and boil. This soybean milk is very suitable for women to drink, and has the effects of blackening hair, caring skin, nourishing liver and kidney, nourishing blood and promoting lactation.
Longevity Wudou soybean milk
Five kinds of beans, including soybean, black bean, mung bean, pea and peanut, are mixed at the ratio of 3:1:1,soaked for 6- 12 hours, washed, beaten with appropriate amount of water and boiled for drinking. This kind of soybean milk is rich in various nutrients, and long-term drinking can reduce the cholesterol content of human body. It has a certain dietotherapy effect on hypertension, hyperlipidemia, coronary heart disease, arteriosclerosis and diabetes. It also has the functions of nourishing liver and kidney, preventing aging and cancer, reducing blood fat and blood sugar, and enhancing immunity. Very suitable for middle-aged and elderly people to drink.
Jujube Lycium barbarum soybean milk
Soak 45 grams of soybeans for 6- 12 hours, wash 15 grams of enucleated red dates and 10 grams of medlar, add them to a soymilk machine, add clean water to make pulp, and cook. Has the effects of tonifying deficiency, invigorating qi, calming nerves, tonifying kidney and improving myocardial nutrition. It is suitable for patients with cardiovascular diseases.