1, slimming exercise
This is a good way to practice Pilates. The gentle movements of Pilates can burn fat and stretch muscles. As long as you persist, you can reduce your stomach and thin legs. The following three kinds of stovepipe pilates, stick to it for 2 weeks, and you can see your legs get rid of fat and become slim.
bridge type
1. Lie on your back, knees bent, feet flat on the ground, shoulder width apart.
2. Put your arms at your sides naturally, with your palms facing down. Take a deep breath, exhale while closing your abdomen, then slowly bend your hip joint, lift your hips, and lift your body with your hips and lower back (not your arms).
3. Support your upper body (not your neck) with your upper shoulders, and keep your balance with your hands only. Hold this action for 10 to 15 seconds, relax and do it again.
Note: If your neck hurts, don't do this.
Kicking action
1. Lie on your side, with your calves and knees bent and your thighs straight forward.
2. Lift and swing the thigh once, then put it down, put it behind the calf, then lift and swing back, and return to the ready action. Repeat 10 times and then switch to the other side.
Note: Keep your legs slightly below the waistline, keep your shoulders close to the ground and keep your body balanced. It can achieve the effect of gluteal muscle and lateral supinator muscle moving together to condense the axis.
Crawl and lift your feet.
1. Kneel on the mat with your hands supported, with your hands shoulder width apart, your feet waist width apart, your hands and knees on the ground, your palms under your shoulders, and your knees directly under your hips. Be careful not to lift or bend your waist at this time.
2. Stand on tiptoe, inhale and get ready. Exhale and lift your hand slightly off the mat.
Inhale. Take the tip of your right foot off the mat a little.
4. Breathe in and out rhythmically, and lift your toes from the floor and put them down. Repeat 5 times. Pay attention to the pelvis can't shake tilt, head can't droop. The right foot repeats in the same way.
Tips:
1. Pilates is suitable for anyone, regardless of age or sex.
2. Because most of the movements are done by lying on the mat, it is suggested that female friends should not practice by braiding.
Without dietary restrictions, many people will be tempted, but don't eat too much.
4. Wear loose and comfortable sportswear to exercise as much as possible, which is helpful for the tough stretching of muscles.
2. Physical education is very important
Body mass index (BMI) is a commonly used international standard to measure obesity and health. The specific calculation formula is: body mass index =W(kg)÷H2(m)(W= weight H= height).
If your body mass index exceeds 28, then you are a real fat man. If you are fat, you must diet and exercise to lose weight. However, severely obese people face more risks than ordinary people. Fat people should pay attention to the following four points when exercising to lose weight:
1. Stop bouncing.
High jump, long jump, skipping rope and even running fast are not suitable for fat people. Obese people, they are very heavy and put a lot of pressure on their knees. If you still do jumping rope and other sports, it is difficult to bear weight on your knees, which may easily lead to knee injuries.
Careful stretching
Obese people's lumbar vertebrae are surrounded by "fat" for a long time, and there will be some inertia. Sudden stretching exercise puts pressure on the "lazy" lumbar spine, making it unbearable, and may cause symptoms such as lumbar disc herniation.
3. Don't rush for success
The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound. Fat people are more suitable for gradual and slow weight loss.
4. Avoid long-term exercise
Standing for a long time and carrying heavy loads for a long time are very stressful for obese people. Especially in the same place for a long time. Exercise to lose weight should avoid carrying too much or too long on the same part. When doing strength training, the number of repetitions of the same movement should be done according to one's ability, and it is not advisable to be greedy.