Three points to practice seven points to eat, weight loss this sentence we all know, but really do it, do you really do right? Follow Xiaobian down to see what to do during weight loss, you will understand.
Weight loss exercise = aerobic exercise + anaerobic exercise
Aerobic exercise
Various aerobic exercises
Xiao Bian actually does not advocate that friends who have poor performance or physical conditions jump to aerobics to lose weight. Too simple to reach the heart rate requirement, more complex physical strength, flexibility, flexibility requirements are higher, most people Can't do it at all. If the action is not in place, there is no effect, and it is easy to cause harm. Although there are various kinds of very attractive aerobics, I suggest that friends who do not have physical conditions should not use aerobic operation to lose weight.
bicycle
Many gyms now have spinning bikes. These bikes are well-suited for aerobic training, but the average bicycle training room is too small. Many people in the past were very prone to lack of oxygen in the room. Although the gym was designed to increase the ambient temperature. , Make the athletes sweat a lot to improve weight loss. But I agree to lose weight while at the same time give up healthy practices. If outdoor cycling to lose weight, it is recommended to use mountain bikes (only limited speed in the city, the environment is not very good).
Swim
Swimming is a good systemic exercise and it is very effective in improving the heart and lung function, but many people are not very good at swimming, so you can use it in the swimming pool instead of walking. This is very good for improving the heart rate. However, it can swim. The friend also pays attention to using swimming to lose weight, not a swimming competition, not pursuing speed, meeting the heart rate requirement, and also paying attention to enough oxygen intake.
Anaerobic exercise
1, deep
Action Tips: Stand upright on your back, about the same width as your shoulders, and put your hands behind your neck. Hold your breath and slowly squat down. The entire squat time is preferably as long as 10 to 30 seconds. Good. Then stand up slowly in the same way, repeat the armpits, stand for at least 10 to 15 times, adjust your breath and rest.
Note: If the leg strength is not enough, try to squat down to a half squat position, and then slowly stand up and repeat the action.
2, tablet support
Action essentials: lying prone, the elbows bend on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, the trunk straight, the head, shoulders, ankles and ankles remain in the same plane, The abdominal muscles are tightened, the pelvic floor muscles are tightened, the spine is extended, and the eyes look toward the ground, maintaining even breathing.
Each group holds 60 seconds, each training 4 groups, the interval between group and group does not exceed 20 seconds.
3, dumbbells exercises
Action essentials: One bottle of mineral water filled with water, or one to three kilograms of lightweight dumbbells, elbows bent at right angles, raise the level of the spar to the front of the body and then lay down, repeat the action at least 20 times, the faster the speed, The better the effect.
Taking small dumbbells to do weight loss can increase protein synthesis in the body, increase muscle mass, and increase basal metabolism. Exercise like dumbbells exercise, the principle is to exercise the effect by exerting a load on the muscles.
4, Rolling belly
Action Tips: Roll flat on the ground, lying on the ground, knees bent 90 °, feet flat on the ground. Hands crossed in front of the chest or placed on both ears, Shen shoulders abdomen, squat microshou, up to the scapula to leave Ground, fixed at the waist, down to the scapula flat on the ground, exhale upward, inhale down, once for a time, a group of 20.
It is difficult to persist at the beginning. It must not be lazy. It must be strictly in accordance with the requirements of the action. Even if it stops halfway through the middle, each stage of the action must be skilled from the unfamiliar. About one and a half months later, the abdomen will become quite compact.
Weight loss diet principle
1. The principle of eating less and more meals. You can choose to eat 3 to 5 times a day during weight loss. However, you need to control the amount of each meal and eat less. For example, divide the amount of food in the previous three meals into five meals and try to select light meals. food.
2, weight loss need to ensure adequate protein principles. In the daily weight loss diet, there must be a protein-rich foods, such as fish, beef or bean products.
3. The principle of eating more green vegetables. Green vegetables are rich in nutrients and have less calorie content. They are the best foods for controlling calorie intake. If you feel hungry between meals, you can also chew some crispy cucumbers or carrots. Wait.
4, avoid the principle of drinking. During the weight loss is best not to drink, of course, do not lose weight should drink less.
5, the principle of eating less starchy foods. Starch foods are high in calories and nutritional value is not high, such as biscuits, cakes, desserts, these are best substituted with low calorie foods.
6, the principle of minimizing fat. Do not add unnecessary fat in the food, such as frying and frying, etc. will increase the calories of the food, you can use baking or boiling instead.
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