When choosing weight-loss exercises, it is best to exercise manually, which is less difficult and relatively safe to exercise. People who are willing to challenge themselves can also choose weight-loss exercises with soft dumbbells as props to increase the difficulty of practice and obtain better weight-loss effects. Let's learn about the five-minute weight-loss exercise in South Korea with Bian Xiao.

South Korea's five-minute weight-loss exercise Step 1.

1. Sit in a chair with your knees slightly bent, your thighs and calves at 90 degrees, your legs spread out, and the stride between them is twice as wide as your shoulders. Bend your elbows slightly back, put your hands on the roots of your left and right thighs, look up, look straight up, then lean back, open your chest, and inhale slowly in this position.

2. After fully inhaling, fill the abdomen with air, then fold the upper body forward, lower the shoulder blades, contract the chest, curl the back, lower the head, and exhale slowly. Note that the arms are spread forward at this time. Inhale and breathe 10- 15 times.

3. Similarly, open your legs to twice the shoulder width, sit shallow in the chair, stretch your arms naturally, put your hands on your knees, then close your left arm, gently press your palm on your abdomen, then twist your waist backwards while exhaling and look back. Exhale slowly when turning back to the front, and repeat alternately left and right 10- 15 times.

Step two.

1. Kneel and lie with your legs together, with your thighs and calves at 90 degrees, your elbows bent back, your upper and lower arms at 90 degrees, your lower arms resting on your palms, and your waist and above, so that your abdominal muscles are compressed.

2. Keep this posture and exhale slowly, then lift your right leg, bend your knees upwards, straighten your feet, keep your calves in balance with the ground, then exhale and keep moving for a few seconds.

3. Then keep aerobic abdominal breathing, the left leg is also raised, the legs are close together, and the calf is balanced with the ground.

Don't underestimate this seemingly simple slimming exercise. Doing it before going to bed every day can make the body that doesn't exercise at ordinary times, accelerate blood circulation and improve sleep quality. At the same time, remember to stand up straight and relax, and then gently stretch each finger of your left hand with your right hand to make blood flow smoothly and promote metabolism.

The principle of losing weight during menstruation is 1. Eat more high-fiber food during menstruation.

This kind of food can accelerate the excretion of estrogen in the body, strengthen the content of magnesium in the blood, regulate menstruation and soothe the nerves, so it is very beneficial to health. This kind of food mainly includes vegetables, fruits, whole wheat bread, brown rice, oats and so on.

2. Eat some diet snacks properly.

If women feel hungry between meals during menstruation, don't be hungry. You can eat some vitamin B foods such as walnuts, cashews and dried beans, which can supplement our body's energy, help us better control our appetite and food intake, and avoid overeating at the next meal.

3. Take enough protein.

Protein is very important for our health and weight loss. Women can eat more fresh meat, eggs, soybeans, tofu and so on. At lunch, you can supplement the nutrients and minerals lost during menstruation.

Precautions for weight loss aerobics Some aerobics have a lot of exercise and are more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.

Wear light clothes and pay attention to protect them. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound. Therefore, it is very important to wear appropriate clothes to do aerobics.

Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.

Full exercise rhythm reduces exercise intensity, and gradually speeds up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed 100 beats/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.

Aerobics is a big exercise to lose weight. Adjusting the breathing frequency can avoid dyspnea. When doing every movement, we must be careful and focused, try our best to achieve perfect posture, and be familiar with every movement in constant practice. In addition, there will be a lot of perspiration during aerobic process, which will easily cause water shortage in the body. Preparing a bottle of mineral water to replenish water for the body in time can also avoid slowing metabolism. Before finishing the exercise, you should slow down and let your body gradually return to a stable state.

There are many kinds of aerobics, through which we can not only lose weight, but also have great fun. Generally speaking, we are exposed to aerobics, step exercise, boxing, jazz and yoga. And we can choose according to our own preferences. Aerobics to lose weight is accompanied by a regular and continuous rhythm. Beginners should choose music with moderate rhythm, because it is easier to enhance the coordination of the body and get satisfaction and pleasure.

If we choose music with a strong sense of rhythm from the beginning, we are likely to feel depressed because we can't keep up with the pace of action. Even if we can keep up with every movement, it will easily lead to problems such as overload exercise and muscle strain. When the body is too tired, the metabolism will slow down, which is not conducive to losing weight.

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