If you have the following characteristics:
Lower body fat and muscles are soft, easy to phlegm and edema, eat less and not lose weight, cold hands and feet.
1, take a bath or soak your feet at least three times a week to promote blood circulation and enhance metabolism.
2, don't go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven fasting". Because obese women need to lose weight and supplement ways to succeed.
3, drink more warm drinks or tea, "never" drink cold drinks. Otherwise, the probability of losing weight will be greatly reduced.
4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. There are many thermal effects in the body, which will increase the basic metabolic function.
5. Don't change to white sugar, brown sugar and honey. Instant noodles, not msg.
If you have the following characteristics:
Body fat, muscle, easy to sweat, easy to constipation, easy to hypertension.
1, take a bath or feet (feet) at least once this Tuesday to promote blood circulation and enhance metabolism.
2, reduce food intake, the biggest weakness of male obese people is frequent overeating.
3. Drink more warm drinks or tea. If you really want to drink or eat frozen food or drinks, you must drink warm water and glasses. "Never" eat, drink cold drinks or eat on an empty stomach.
4. Eat more vegetables and fruits.
5. Give up fried, greasy food and sweets. .
6. Don't change to sugar, brown sugar and honey. Instant noodles, don't eat monosodium glutamate
How to lose weight before exercise Many people say that exercise will make you fatter, so it is always doubtful whether exercise will lose weight. In fact, exercise is one of the most effective ways to lose weight. The key is to master the amount of exercise and exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells and playing football, jumping around all the time, short physical exercise time, large amount of exercise, sharp increase in human consumption, accounting for a large proportion of sugar and water consumption, which is easy to cause hunger and will not help to increase food intake. This kind of exercise is not easy to stick to. Heart rate exceeds 160 beats/min during exercise. People often feel tired, give up exercise and stop playing. Of course, the result is that losing weight is ineffective. Even if you really bite the bullet, you will generally stick to the end and become a slender and soft oriental woman with very complete body muscles, strong and traditional.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has low intensity, rhythm and is not easy to interrupt. It helps to reduce the amount and volume of subcutaneous fat for digestion and circulation. Such as walking, cycling, jogging, swimming and Tai Ji Chuan.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must adhere to 30 to 60 minutes; 3. The heart rate is less than 150 beats/min. No time for exercise: hunger, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, the family still insists on sports, such as squatting, skipping rope, and kicking chairs instead of playing around the ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect. We must strengthen our confidence and keep exercising until we achieve the goal of losing weight healthily.
Among all kinds of weight-loss exercises, swimming is the most recommended exercise program for everyone. The shape of frequent swimming; Don't go swimming and have a water fight, it won't do much to lose weight.
Swimming is good for losing weight.
1 Swimming is exhausting. This is due to the resistance of water. When the resistance of swimming on land is much greater than that of air, it is very difficult to swim around in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the temperature of water is generally higher than that of air, which is also conducive to low heat consumption. Therefore, compared with running, swimming consumes much more energy than other land projects, so the weight loss effect is more obvious.
2。 Exercise lower limbs and waist to avoid injury. When exercising on land to lose weight, because of the heavier obesity, the body (especially the lower limbs and waist) has to bear a great gravity load, which reduces the exercise ability, is easy to get tired, and greatly reduces the amount of exercise to lose weight. Interest can damage the joints and bones of lower limbs. While swimming in water, a considerable part of obese people's weight is the buoyancy of water bears, legs and waist, so it is easier and the risk of joint and bone damage is greatly reduced.
Enjoy natural massage: when swimming, the buoyancy, resistance and pressure of water are excellent massage, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But be prepared before swimming, and be sure to pay attention to safety to prevent accidents.
? rope skipping
Some foreign experts have praised fitness in recent years, especially skipping rope. Because it has many advantages:
1 Very simple. There are many kinds of skipping rope, which can be simple or complicated, and can be used for a long time and learned once. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging or fitness dancing for 20 minutes and 30 minutes, which can be described as aerobic exercise that takes less time and consumes more energy.
2。 Exercise various 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. Breast-feeding and menopausal women also skip the positive role and relax their emotions, which is also good for women's mental health.
The unique role of skipping rope in women's health care, French fitness expert Mock specially designed the "gradual plan of skipping rope" for women's fitness. Beginners can jump 1 minute in the same place for three minutes in a row and 10 minute after three months, but can they "jump in series" for one day after half a year? If you dance for three minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour and jogging for 90 minutes at a time is equivalent to a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt accidentally, so pay attention to the following items:
1 The captain should wear soft and light high heels to avoid ankle injury.
2。 The rope is moderate in hardness. Novices are usually better than hard ropes, and they can change soft ropes after they are proficient.
3. Choose lawn, wood floor and mud with moderate hardness, and skip the hard cement floor to avoid damaging joints, which may cause dizziness.
4。 Skipping rope needs to relax muscles and joints, and toes and heels need to be coordinated to prevent sprains.
5。 Fat people and middle-aged women should lift their feet at the same time. At the same time, the jump should not be too high, so as to avoid excessive load-bearing joint injury.
6. Before skipping rope, let your feet, legs, wrists and ankles do some preparatory activities. After skipping rope, you can do some relaxation.
? "Strange Walking" Fitness
Walking, jogging and walking are the most common forms of exercise. In fact, walking in multiple postures is of great benefit to health and fitness. Here are some examples:
Walking on tiptoe: Walking on tiptoe and lifting the heel can increase the muscle tension of the hind foot of the sole of the foot, which is conducive to dredging the meridian yin.
Heel walking: walk on tiptoe with heels, and swing your arms back and forth rhythmically to adjust your balance. Strengthen the muscles on this side of the front leg and practice stretching, so as to define the three yang.
Walking in the figure: ordinary people walk on tiptoe or in a straight line, such as walking in the figure, which can eliminate fatigue.
Walking backwards: the back row is relaxed, the knees are not bent, and the front and rear arms swing freely, which can stimulate frequent muscle activities and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.
Walking on both sides: crouch down slowly, touch the ground with both hands, with your back parallel to the ground, grab your ankles with both hands and move forward slowly. Increase blood supply to the head, reduce the burden on the heart, cervical spondylosis, low back pain, varicose veins and treat other diseases.
? /& gt； 10 minutes full-body exercise to lose weight quickly.
& ltBr, although it won't make you lose weight immediately, it will make you feel nervous. The rapid flow of peptides induced by physical exercise will make you feel happy and make friends. These five episodes of exercise and exercise, cycle, let your whole body exercise and mood. The whole operation, four times in a row.
1。 Stand with your legs apart, stretch your hands upward, and then bend slowly until your palms are flat on the ground. .
Lunge, with both hands on the floor and one leg extended backward, in a lunge posture; Then straighten your torso with your hands and hips, press it down five times, and get up and lunge (don't change your legs-do the same with the other leg).
3。 After the push-ups lunge, the front legs extend backward, change the push-up posture, and do five push-ups.
4。 After the hip-shoulder push-ups are completed, the hip joint is relaxed and almost touches the ground until the abdomen and chest are forward, and the hands and arms are straightened for one minute.
5。 Lift your legs, now put his ass on the ceiling, straighten his arms, lift his heels off the ground, and then put them down. (You will feel the calf muscles shaking). These bulges and depressions are made 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, return to the first initial position and start to redo this action immediately.