Let Xiao Bian tell you a set of quick weight-loss tips for weight-loss fitness coaches to teach you to achieve a perfect figure.
Aerobic exercise
Running: No less than this number of 3,000 meters per day, (the end of the run, you have to walk) The speed is appropriate to hurry up, but within your own tolerance, you can just start slowly, then gradually strengthen, or distance Longer, or faster. (It's generally guaranteed to be over 30 minutes, because fat is consumed after 20 minutes.
Tips: It is recommended to be able to drink a small amount of water for 50 minutes or so.) During the run and run, you should drink a small amount of water. You must not drink in large mouths. You can't immediately blow the fans after running. In addition to running, skipping ropes and climbing high buildings and cyclists are also very good. Oxygen exercise mode.
How to reach the entire core muscle
1, front plate type:
Push-up posture, put your arms on the floor, elbows bent, just below the arms, weight on the forearms, the body is in line from shoulder to ankle, core muscles support, abdominal muscles tight, maintain posture for 30 seconds, or Properly extended, while taking a deep breath (The time for persistence can slowly accumulate to 30 seconds but the rest can be continued for 5 seconds)
2, side plate type:
One-handed support, another hand on the waist, tighten the core muscles, abdominal muscles contract, lift the buttocks, the body in a straight line, take a deep breath in action, but also adhere to the same time as above, two hands take turns.
3, sit-ups:
Can effectively exercise the abdominal muscles, but continue to bend the lower back, large amplitude will cause spinal problems, can be appropriate. The best is abdominal curling exercise, that is, do not sit down completely sit up, rely on abdominal strength to support themselves, and then get up. 20 ~30 one group, rest for 40 seconds, then continue to fight for more than 3 groups, generally do not feel the tightness of the abdominal muscles they feel can not stand, very tired feeling stopped. Just starting to borrow the power of the hand.
4, self weight squat:
The body is standing upright, with feet wide apart and shoulders wide, arms stretched forward, height shoulder-to-shoulder, core muscles taut, lower back naturally arched, body lowered as far as possible, buttocks backwards, knees bent, arms from head to tail Keep in the same position, the upper part of the thigh is parallel to the ground, or lower position. The center of gravity of the entire movement is on the heel instead of the toes. The body is as straight as possible.
Pause for 1 hour, and then slowly stand up and return to the starting position. So repeat 5-8 groups, rest for 30 seconds, at least 4 groups of network popping abdominal muscle ripped is also a good choice .
Daily diet note:
1, you can eat some fruit after exercise, try not to eat as much as possible after 10 pm, sleep at 12 o'clock in the evening, get up at 7-8 in the morning, you can give yourself a big stretch, this can be very good Stretches bones and meat.
2. The only thing that must be done is to drink about 300~400ml of plain boiled water. When you get up, it is time for your body to detox, and you need to replenish the water. This habit should be maintained at all times.
3, breakfast must eat, every meal needs protein intake. Breakfast is milk or eggs, noon on the 8th eat on the line, dinner about 7 points is good.
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