Decathlon iron can prevent fat reflux.
NO 1: It's time to make laws.
Whether you choose morning, noon, afternoon or evening, you must have a scientific and regular time and exercise habits. There are several points for attention in the choice of exercise time: first, be careful not to exercise on an empty stomach in the morning, which is good, but harmful to the body; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise in the evening, the time after meals should not exceed 2 1: 00, but after 1-2 hours, and the exercise should not be too intense, so as not to affect sleep.
NO2: Combining with
Peace and harmony are not antagonistic movements. However, the weight loss effects of these two kinds of exercises are different, but in order to get the best weight loss effect, it must be carried out simultaneously with anaerobic exercise. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength, so losing weight has become an important focus of exercise. In addition, anaerobic exercise can transform our body into a constitution that is not easy to gain weight, which is very helpful to lose weight.
Warm-up before exercise is particularly important.
Warm-up is a very important part of various sports courses, aiming at getting the body into motion. Warm-up exercises can gradually raise body temperature and strengthen muscle strength. Increasing the speed of blood delivery to muscles and joints is helpful to increase the oxygen content in blood; Let the cardiopulmonary function prepare for exercise, and let you do more intense exercise in aerobic exercise;
Warm-up exercises should include some stretching exercises, stretching various muscle groups, especially the big muscles used in aerobic exercise courses and muscle training courses. After warm-up exercise, muscles will be stretched better, and muscle fatigue and injuries, such as sprains and muscle lacerations, will be avoided.
fitness
Don't think that warm-up is a waste of time or energy, that is, you can't omit warm-up exercise when time is insufficient. Usually warm-up exercises include rhythmic activities, which can gradually increase the intensity, and the intensity is enough to cause slight sweating. This is the result after finishing the warm-up exercise.
Fat people need waist protection when exercising.
For fat people, because the lumbar spine is wrapped in thick fat, the adaptability will be worse. If you suddenly exercise a lot, you will put too much pressure on the "tired" waist in a short time, which will make the lumbar spine unbearable and may cause symptoms. Fat people should be especially careful when doing stretching exercises, which will cause waist muscle damage.
In particular, it is best not to bend over and touch your toes. Fat people should be especially careful when they do it. One is not to try too much weight, and the other is to make sure that your posture is correct when exercising. It is suggested that the belt should be used in strength training to achieve the purpose of fixing the lumbar spine.
NO5: Exercise must pay attention to the knee joint.
Some obese people like to keep fit and run in order to lose weight. Recently, experts in the United States found that obese people are prone to injury, ankle swelling and pain, knee inflammatory pain and so on. Because they are very heavy, and their knees and ankles are under too much pressure during fitness running. If something happens, it is best to choose swimming, strength cycling, water aerobics and other sports that can better protect the knee joint. Paying attention to strengthening thigh strength during exercise can effectively reduce knee joint injury.
sports
Some obese people like to keep fit and run in order to lose weight. Recently, experts in the United States found that obese people are prone to injury, ankle swelling and pain, knee inflammatory pain and so on. Because they are very heavy, and their knees and ankles are under too much pressure during fitness running. If something happens, it is best to choose swimming, strength cycling, water aerobics and other sports that can better protect the knee joint. Paying attention to strengthening thigh strength during exercise can effectively reduce knee joint injury.
Overload exercise is not advisable.
Some people increase the intensity of exercise from the beginning in order to speed up weight loss, which may not be good. If you want to lose weight successfully, you must adjust the exercise time and intensity appropriately according to your physical strength and exercise proficiency. In the first few weeks of exercise, beginners or people who don't exercise for a long time should relax their stiff muscles through simple exercise. Generally speaking, it is more appropriate as long as you don't feel tired the next day.
Control the time of each exercise to 60 minutes.
Can you lose weight by doing only 5-0 exercise in your spare time? Of course, this kind of exercise can also bring a certain weight loss effect, but in order to effectively eliminate fat, it takes at least 40 to 60 minutes to exercise every time. When doing aerobic exercise, you can only consume body fat after the first 20 minutes.
When doing anaerobic muscle strength exercise, it takes 20-40 minutes to complete the prescribed action, so light exercise can not effectively burn body fat and exercise muscle endurance. In order to get the best weight loss effect, it is best to do exercise five times a week, and each time it is best to last about 1 hour.
Choose your favorite sport and stick to it.
Whenever you start a new exercise, someone will always ask, "Are these exercises the best exercise to lose weight?" In fact, these people have a higher probability of giving up halfway. The effect of losing weight is slower than dieting. If you just want to lose weight as soon as possible, you will be easily exhausted before you get the effect.
In the process of exercise, we must take pleasure as the first goal, so it is easier to stick to the perfect weight loss effect. And with the skill and love of sports, you will consciously find the deficiency, so it is easier to get the effect of losing weight.
Exercise and lose weight
Don't forget to stretch after exercise.
Stretching before exercise can warm the body, relax joints and muscles and prevent injuries. Relaxation exercise after exercise can sort out the tired substances accumulated around the muscles and the muscles that are not used often. In addition, moderate exercise can restore heart and lung function and make the body change from exercise state to daily life state. In order to prevent injury and improve exercise effect, don't forget to do warm-up exercises before exercise.
No 10: Exercise to lose weight needs persistence, and the cycle is healthy and effective for 3 months.
If you want to lose weight, you have to keep exercising for at least 3 months to be effective.
Six major fitness innovations prevent fat from precipitating in the body
When the body is familiar with a kind of exercise, it will begin to be "lazy" and the physical consumption required for doing exercise will gradually decrease. If the consumption is less, the weight loss effect will naturally decrease. Therefore, we might as well "love the new and hate the old" for various sports.
Exercise abdominal muscles after half an hour: In order to effectively lose the beer belly, spend 30 minutes in other parts of the body during exercise to keep the glycogen consumption in the body at the lowest level, and then do abdominal exercise or aerobic training to ensure that you are burning fat when doing abdominal training, so that the fat-reducing effect will be more ideal.
Exercise and fitness
Don't eat two hours before exercise: during exercise, if blood sugar and fatty acids are high, the body will consume these energies first, and then use fat, which will reduce the efficiency of your exercise to lose fat.
Drink coffee properly: After drinking coffee for 30-40 minutes, the concentration of fatty acids in the blood will become higher. Doing exercise at this time can burn fat more effectively and convert fatty acids into heat. But be careful not to drink more than 2 cups of coffee every day.
Often eat food containing iodine: If the food is rich in iodine, it can ensure the supply of thyroxine in the body. This hormone is a booster for burning fat, which makes it burn faster.
Don't adjust the temperature too comfortably: our bodies rely on heat to keep warm, and sweating can also promote metabolism. If you rely too much on air conditioning, your energy consumption will be reduced. So, you might as well create some opportunities for yourself to sweat.
Fitness Tips You can keep fit without spending money.
Swiss ball
Roll your shoulders, arch your back and lift your back, and bend and stretch your legs to improve your body. Swiss ball (or stabilizing ball) is more effective for improving body shape. Swiss balls are good for stretching. This kind of ball is not expensive, only needs 30~80 yuan, but it can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75~85 cm meet the requirements. Swiss ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups.
Motor skills
Jumping firecrackers
Warm up by jumping firecrackers, so that the heart rate reaches a certain level, preparing for more intense exercise. Doing firecrackers for 5 minutes after full body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, thus improving physical strength and endurance.
Floor movement
Push-ups will never go out of fashion, whether in front of the TV, on the road or in the living room. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, but mainly. You don't have to do many push-ups every time. It is a good exercise plan to do three or four push-ups and 25~50 push-ups each time.
Elastic motion
You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.
laundry bag
Washing clothes is a chore that consumes calories, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can help you burn more calories. Hold the laundry bag directly in front of you, and don't let it touch your body. This will give the bag the greatest resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags, which is more helpful to improve physical strength and endurance.
climb the stairs
Jogging up and down in the stands of stairs or sports fields is a very beneficial aerobic exercise. Climb the 6~ 12 stairs at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or walking 3~4 times a week.
dumbbell
At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Try lying face down on a bench and lifting dumbbells to exercise your back.
Press a chair
After a short rest, start to exercise triceps, chest muscles and back. No matter at home or in the office, find a chair to sit on, put your hands on any armrest of the chair, put your feet flat on the ground, pull up, count from 1 to 10, then return to the sitting position just now and repeat this action. Through this exercise, your lower back muscles will be stabilized and strengthened.
Hang oneself.
Find a trunk or horizontal bar in a nearby park to exercise your upper body strength. Don't you have time to go to the park? Then spend some money to buy an indoor equipment for home. Both forms of upward movement require you to lift your whole body and give your biceps and back maximum exercise. Doing palms outward will exercise your back, while doing palm pull-ups for yourself will exercise your biceps more.
rope skipping
Skipping rope not only has obvious aerobic exercise characteristics, but also can improve the coordination, sensitivity, quick response and endurance of the body. The simplest skipping exercise has achieved the same aerobic exercise effect as the elliptical fitness machine.
Summary: Losing weight is the pursuit of obese people. People all know that exercise is the most effective and healthful method, but it is on the premise of scientific fitness.
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