1, weight loss misunderstanding
Misunderstanding 1. First, make a weight loss plan to achieve rapid weight loss in a short time.
-integrate sports into life, not as a task.
"I advocate that exercise should be integrated into life as naturally as brushing your teeth and taking a bath every day. Exercise for 30 minutes-1 hour every day is enough. Don't force yourself to do it. It is very important to exercise with a happy attitude. " Duoyan Zheng said. She believes that when exercising to lose weight, if you set a goal and want to achieve the effect of losing weight quickly in a short time, it is easy to cause mental and physical stress.
Duoyan Zheng also share her feelings about lose weight. She thinks that the most difficult thing to lose weight is the urgent psychology of losing weight quickly through dieting.
She said: "Modern people are exposed to high-fat and high-calorie foods frequently, and the amount of exercise will gradually decrease. Losing weight has become a necessity in our life. But most people want to lose weight quickly and successfully in a short time. This sense of urgency will produce compulsive and invisible pressure, which makes people want to lose weight in a short time through excessive dieting or high-intensity exercise. " In this process, most people will give up halfway because they can't persist. Even if it succeeds, it will rebound immediately. Duoyan Zheng said that she tried to lose weight in this way, but she failed many times.
Now, Duoyan Zheng will tell friends who want to lose weight: "Don't set a goal of losing weight." Losing weight has now become a compulsory course for modern people. It's hard to stick to compulsion.
Duoyan Zheng pointed out: "We should reduce the habit of sitting for a long time, or use our whole body muscles as much as possible when doing housework. This improvement in living habits is very helpful for losing weight. " She also reminded everyone to remember that losing weight can't be achieved only by exercise, but by changing the whole state of life to get the best state.
Myth 2: Exercise to lose weight, and all you lose at first is water.
-at the beginning of exercise, not only the water is reduced, but also the fat is reduced.
The human body is 70% water, and water exists in various cells and tissues of the human body. Many people will encounter bottlenecks when they lose weight. At the beginning of weight loss, the weight loss is particularly fast, and it remains at the same value for several weeks or even a month. Therefore, people will blindly think that what they lose in the early stage of losing weight is actually water, not fat.
Duoyan Zheng answered this question, saying, "At the beginning of exercise, most people will strongly restrict their diet and increase the intensity of exercise. Therefore, the carbohydrate energy glycogen in the muscle will be reduced, and the water in the body will also be reduced. Of course, if you do aerobic exercise at the same time, your fat will also decrease. Therefore, at the beginning of exercise, the body's fat and water will be reduced, and it is natural to lose weight soon. However, if the body's nutrient supply returns to normal, the lost water will be replenished. Therefore, the effect of losing weight is not as obvious as that at the beginning of exercise. But at this time, many people will misunderstand that this is a bottleneck period. In fact, this shows that the body has gradually reached a state where it can burn fat normally, so don't worry too much. "
In addition, Duoyan Zheng also reminded everyone not to focus on losing weight all the time, but to pay attention to healthy eating habits and keep exercising, which will definitely have good results over time.
2. Equipment suitable for home use
First, the classification of common household fitness products
Treadmill, dumbbell, elastic rope, hula hoop, abdominal wheel, etc.
1, Fitness Equipment Treadmill: This is the most commonly used fitness equipment. People who rarely walk or run usually want to have a treadmill for aerobic exercise. The fitness effect of treadmill is worthy of recognition. Running faster and making the heart beat more than 120 times per minute can improve the cardiopulmonary function.
Advantages: It can improve cardiopulmonary function.
Disadvantages: it takes up a lot of space and is not easy to store.
2, fitness products rhyme _ dumbbell: dumbbells can not only help you thin your arms, but also have obvious effects on the sculpture of shoulder lines and back muscles. There are many books that teach dumbbells to keep fit. Bian Xiao recommended everyone to have a look. Fitness should also pay attention to science and health.
Advantages: there are many slimming demonstration movements, which are easy to learn. If there is no dumbbell, you can use a plastic water bottle filled with water instead.
Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.
3, fitness products elastic rope: human muscles are large and small, large muscles can be trained with heavy dumbbells, small muscle groups (such as the back arm) can be used elastic rope. After doing dumbbell weight training.
Advantages: Very effective for small muscle groups that are difficult to train.
Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.
4, fitness products Hula Hoop: Many artists with small waists admire Hula Hoop very much. Hula Hoop is really so effective, but stick to it! Whether you are a bucket waist or a thin straight waist, as long as you exercise for 20 minutes every day, the obvious waist line will come out after one week! It is suggested that when shaking, we should exchange the left and right shaking to balance the waist muscles and make the waist line have a balanced aesthetic feeling.
Advantages: The effect of waist line sculpture is quick and obvious.
Disadvantages: I will have a backache for a day or two at first.
5, fitness products abdominal wheel: the first contact will definitely feel very hard, because after doing it a few times, you will sweat, but after doing it, there will be obvious feelings in the abdomen, so girls with more abdominal fat must not be lazy, step by step. Increase the number of times and persevere. I believe you can see the lovely abdominal muscle lines like stars soon!
Advantages: you can train the muscles of your arms and abdomen at the same time.
Disadvantages: If you use the wrong force, you may feel sore hands but not your abdomen.