Korea 10 Minute Weight Loss Exercise: 1, Pillow Throwing Weight Loss Exercise.
With props: a hard and thick pillow.
Lie flat on the carpet or thin cushion, put the thick pillow under your knees, then fold your calves and pick up the pillow, then lift your legs. Next, hold the pillow and turn it to the left and right respectively. When turning, use the strength of the side waist to drive the legs and pillows to rotate. Be careful not to let the pillow touch the ground. Turn left and right 15 times in a row as a group, and do three groups repeatedly, which can effectively burn the fat on both sides of the waist and the inner thigh.
2, pillow and leg exercise to lose weight
Props: Soft thin pillow.
When watching TV, keep your thighs and calves in a 90-degree sitting position, put the thinnest pillow at home in the middle of your calves, and then slowly lift your calves to the highest position and keep still. Pay attention to straighten your knees and clamp your calves to prevent the pillow from falling off, so that you can burn calf fat effectively if you stay as long as possible. This is the unique skill of Japanese otaku to modify the leg lines.
3, sofa fat burning exercise to lose weight
With the help of objects: sofa
Sit on the sofa in the most relaxed posture, lift your legs and do pedaling for as long as possible, and pay attention to using thigh muscles to drive calf movement. You can also use the flat side of the sofa to burn fat. Just sit sideways on the armrest of the sofa, keep it straight above the waist, bend your knees and press the sole of your left foot on the sofa side, and then swing your right leg up and down 1 min. Alternate your legs and do it 20 times each.
Step 4 stretch against the wall to lose weight
Objects: walls
Stand up straight against the wall with your arms hanging naturally, and then stick your back, shoulder blades, hips and calves to the wall. The key to maintaining this correct posture is to tuck in the abdomen, which can naturally stretch the back muscles at the same time. In addition, you can sit up straight, lean back against the wall, straighten your legs, and then put the back of your head, back, shoulder blades and buttocks on the wall, so that you can naturally straighten your chest and feel the stretching feeling of erector spinae on your back.
Pay attention to the time 1 and the time for jumping practice.
Pay attention to the control of time when doing slimming exercise, not the longer the jump, the better the effect. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.
Exercise two hours after meals.
Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach.
If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.
2. Choose the aerobics that suits you. Choose aerobics. Everyone's physical condition is different You should pay attention to choosing the way that suits you when jumping weight-loss aerobics. Some weight-loss exercises are very active, and a whole set may take more than 30 minutes to finish, and these weight-loss exercises are more suitable for people who exercise for a long time; For those dieters who usually don't do much exercise, they should choose some exercise that is appropriate and does not exceed 25 minutes, because the variety selection of weight loss exercise should be different for different purposes.
For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose. Therefore, we must choose a set of slimming exercises that meet our own requirements according to our own characteristics.
You can choose starch with slow digestion to lose weight. Losing weight without eating staple food seems unrealistic and unhealthy. How can I eat staple food and lose weight?
To solve this problem, the key is not whether to eat staple food, but how to eat it. The main reason why staple food is criticized by dieters is high starch content and high calories. For example, starchy foods such as rice, rice cakes and sweet bread made of refined white rice are digested and absorbed very quickly, which is not only conducive to the synthesis of fat, but also greatly increases people's appetite.
However, you can't kill the starch staple food with a stick. It was found that the digestion and absorption rate of starch in coarse grains and beans with more dietary fiber slowed down obviously, because dietary fiber could hinder starch digestion and delay starch absorption. On the contrary, fermented food and puffed food with loose texture are digested and absorbed quickly.
So nutritionists divide starch into? Rapidly digest starch? 、? Slow digestion of starch? And then what? Anti-digestive starch? Three categories. Want to lose weight, but don't want to go hungry, choose slow-digestible starch such as sweet potato, oatmeal, corn and peanuts. The glucose contained in this starch will enter the blood bit by bit, and will not cause a large amount of insulin release, thus reducing the chance of fat synthesis and making people less likely to get fat.
In addition to satisfying appetite, it can also occupy a place in the stomach, which is not easy to be digested and absorbed, making people feel full after eating a little. So the total calorie intake will be reduced to? The staple food passes through the intestine, but the heat doesn't stick to the body? Effect.
Tips on satiety and diet staple food;
1. Eat staple food with some meat, bean products and vegetables to slow down digestion;
2. Add brown rice or coix seed when steaming rice;
3. Use buckwheat noodles or konjac noodles instead of Fuqiang noodles;
4. Put more coarse grains and beans when cooking porridge;
5. Use whole wheat bread or oatmeal instead of white bread.
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