Then I'll show you the following diet of "Bi Dai Xie Lan" 10. You can refer to the recipes in it.
If you have time to go to the gym, consider spinning, which is the fastest.
1 walk
When walking, breathing accelerates and deepens steadily and rhythmically, which not only meets the need of oxygen supply during muscle movement, but also exercises and improves the function of respiratory system. In particular, the increase in diaphragm activity has a magical effect similar to Qigong, which can increase the function of digestive glands; The movement of abdominal wall muscles can massage the gastrointestinal tract, help digestion and absorption of food, and prevent constipation.
Walking is especially beneficial to mental workers, because walking quickly can relieve the tension of nerves and muscles and obtain a calming effect. Moreover, walking is the key to open the brain. Walking can gradually warm up the body, accelerate blood circulation, increase the oxygen supply to the brain, and become a good catalyst for mental work. The energy generated by accelerated blood circulation can improve thinking ability. As Rousseau, a French thinker, said, "Walking can promote my thoughts. My body must keep moving before my brain can start." Goethe, a great German poet, once said, "My most precious thoughts and wonderful expressions all appeared when I was walking." Mental workers who work at their desks all day can take a walk in fresh outdoor air, which can make nervous cerebral cortex cells relax and get a positive rest, thus improving work efficiency.
2 jogging
Jogging is popular all over the world and is known as the "king of aerobic metabolism". Proper exercise is good for health. Medical authorities believe that jogging is a good way to exercise the heart and body. From 65438 to 0967, the book Jogging, co-authored by track coach Bowman of the University of Oregon and cardiologist Harris, greatly promoted the popularization of jogging.
Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, step by step, and gradually increase. After 4~6 months, it can be increased to 500~800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance in a certain period of time, from less to more, gradually increasing. When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk easily and swing your arms naturally.
It is usually wise to jog every other day. Hard jogging with two feet touching the ground 375 ~467 times per kilometer. Therefore, some medical scientists believe that jogging can lead to arch depression, external shin attack, sweat rash, achilles tendon strain, foot swelling and back pain. Therefore, you should be prepared before jogging, wear suitable shoes and loose clothes, and run correctly, which requires good health and clear purpose.
3 skipping rope
Skipping rope is a popular fitness exercise, suitable for autumn and winter. Easy to learn, time-saving and cheap, almost everyone can. Skipping rope is good for both body and mind. It lasts 10 minutes, which is similar to jogging for 30 minutes or dancing for 20 minutes. It can be described as strength training with less time consumption and high energy consumption.
Skipping rope can promote blood circulation, protect the heart and improve vital capacity; It can also promote the development of teenagers, enhance their physique, develop their intelligence and be beneficial to their physical and mental health. Get up sleepy in the morning. If you jump rope first, you can make your mind clear and energetic. Jumping rope at night will make you sleep well. Skipping rope also has the function of losing weight. According to research, obese people can reduce their appetite by skipping rope before meals. Long-term adherence to skipping can train people's bounce, speed, balance, endurance and explosiveness, and also cultivate accuracy, flexibility and coordination.
The length of skipping rope varies from person to person. If it is continuous rhythm skipping, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed. If you jump for a while and have a rest, it is advisable to take 30 minutes at a time. The specific amount of exercise depends on the individual's physical strength and needs.
Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before practice, especially your ankles, wrists, shoulder joints and elbow joints. Start slowly, with the increase of persistence time, you can gradually improve the speed of skipping. Keep it slow, averaging 60 ~70 hops per minute; The faster speed is maintained at an average of 140 hops ~ 160 hops per minute.
4 Aerobic aerobics
Aerobic exercise is a kind of aerobic exercise, which is characterized by long activity time, moderate intensity, effective weight control, effective improvement of various physical qualities of practitioners, low requirements for venues, and can be carried out in all seasons, which greatly promotes the cardiopulmonary function and endurance level of human body.
The advantage of aerobic exercise is that it can exercise the heart and lungs and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, with simple movements, clear music rhythm and strong physical and mental pleasure, which effectively enhances physical health. Aerobic exercise can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep relaxed and energetic through exercise.
Aerobic exercises should be practiced step by step. At the beginning, we should take a step-by-step approach to allow the body and lower limbs enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
5 swimming
Swimming plays an important role in improving cardiovascular system. The stimulation of cold water can promote blood circulation through energy regulation and metabolism; In addition, water pressure also plays a special role in the heart and blood circulation. When swimming on the water, the water pressure on the body has reached 0.02kg/ c㎡ ㎡. When diving, with the increase of depth and the change of physical condition, the pressure will increase, the swimming speed will also increase the pressure load, the muscle tissue of atrium and ventricle can be strengthened, the volume of heart cavity can be gradually increased, and the beating times of heart will be reduced. This can preserve the activity of the heart, improve the whole blood circulation system, increase the diastolic pressure, reduce the systolic pressure at rest, make the blood pressure value more favorable, and improve the vascular elasticity.
In swimming practice, the metabolic process and the saving of cardiovascular system work are inseparable from a large amount of oxygen supply. However, because water compresses the chest and abdomen, it is more difficult to inhale. Someone has done special experiments. When swimming, people's chest is under the pressure of 12 kg~ 15 kg of water, so in order to get enough oxygen for the body, the respiratory muscles must constantly overcome this pressure. In addition, when swimming, exhalation is generally done underwater, and the density of water is much higher than that of air, so it is necessary to use force to exhale, so that both inhalation and exhalation can increase the contraction force of respiratory muscles, thus enhancing the function of respiratory system and increasing vital capacity.
During swimming, skin blood vessels play an important role in regulating the body to ensure adequate temperature due to the stimulation of water temperature. The stimulation of cold water can make skin blood vessels contract and prevent energy from spreading outward. At the same time, the body will step up the production of energy, expand skin blood vessels and improve the blood supply of skin blood vessels, so that long-term exercise can strengthen the blood circulation of the skin.
What is the "V-type devil bird stomach diet"?
"V-shaped devil bird stomach slimming method" is Vivian's own devil slimming method. After living in Japan for a long time, she has learned the Japanese ninja spirit, stuck to her ideals and walked towards her goals, whether it is body maintenance or work attitude.
Bidai Syulan Diet Point:
1, stop dreaming! Imagine yourself as a bird, flying lightly, with a small stomach, full after eating a little, enjoying the realm of freedom and keeping a happy mood.
2, eat more oats (water-soluble fiber is healthy and not easy to get fat), green vegetables, and eat less sweet fruits of deep-sea fish. Be careful not to eat after 8 pm!
3, exercise more, drink more water to ensure sweating and detoxification and lactic acid accumulation.
Use Bidai Yulan-10 days, I want to lose weight10 kg!
"V-type devil bird stomach diet" diet
Breakfast: Brewed oats, sprinkled with raisins, fruits, protein and fruit juice.
Lunch: Eat lettuce and chicken at noon. If you want to eat starchy food, you must eat it before noon.
Dinner: Never touch starch, eat two bowls of vegetables and never eat anything after 8 pm.
Bidai Syulan announced that it would provide three meals a day for everyone.
Breakfast: Go to bed early and get up early to be healthy! Breakfast, big oats, a little fruit, protein, orange juice, leaf tea, but only half of it will be shared with the staff! Because the boss is a bird stomach! Bird stomach, haha, come on.
Chinese food: two plates of lettuce with small sauce, a piece of chicken and a little spicy eggplant, that's enough! Because I am a bird's stomach! Bird stomach students eat slowly, and their appetite will naturally become smaller, for health! Let's fight! !
Dinner: two bowls of vegetables! Eat enough green vegetables and drink a bowl of sliced cabbage and tomato soup healthily, that's enough! Bird's stomach
Bidai Syulan called on everyone to lose weight more thoroughly through exercise.
"97、98、99、 100! Boss just finished 100 sit-ups. Come on, birds with stomachs! In a few days, the tooth will pass! "
Sit-ups are not many, but standard. When the upper abdomen is tightened, the head and back can leave the ground, but it is necessary to ensure that the neck and back muscles are not lifted by the abdominal muscles. Because local tightening is too boring, you can always remind yourself to tighten your abdomen and stick to it for a long time, which can not only lose abdominal fat, but also benefit your daily posture.
"I have been losing weight slowly recently ... I am very depressed to say that I can only eat a little ... Remember, running, swimming, sit-ups, anything, in short, there must be!"
You can't lose weight in a day or two. This requires hard work and perseverance. There is an important stage of weight loss called transition period, that is, when weight loss is reduced to a certain extent, the effect of weight loss will begin to become slow, but at this time, we must persist, and we can choose to change the exercise content and diet meal to give ourselves new motivation.
Come on, my friend.
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