In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
There are many ways to lose weight. When choosing weight loss methods, physical weight loss and diet weight loss should be the main methods. It should not be based on oral drugs. The commonly used weight loss methods are: ① preventive weight loss; ② Exercise to lose weight; ③ Behavioral weight loss; 4 mechanical weight reduction; 5 sauna to lose weight; 6 gypsum to lose weight; 7 paraffin wax to lose weight; 8 surgery to lose weight; 9 massage to lose weight; Attending electronic weight loss. Among them, drug weight loss can not be widely used. Drug weight loss is a poor weight loss method developed on the basis of the above physical and chemical weight loss. There are two ways to lose weight: suppressing appetite and promoting metabolism. Drugs to lose weight have many side effects and should be avoided as much as possible.
Obesity not only affects physical beauty, but also brings inconvenience to life. More importantly, it is easy to cause many diseases and accelerate aging and death. How to lose weight scientifically? Medical experts believe that the scientific way to lose weight is to control calorie intake and increase activity to achieve a balanced diet. Losing weight is a systematic project, which needs long-term persistence. You should stick to it. There is no quick fix. But if you can master some tips on diet to lose weight, it will be very helpful for you to lose weight. You might as well try:
1. Set a weight loss goal (ideal or standard weight). Write it on paper and stick it where you can see it every day.
2. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
3. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
4. Be persistent, and then persist. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.
5. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
6. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
7. Eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
8. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
9. Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
10. Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past.
Lose weight with patience and perseverance, persistence is success!
For reference, the question I said before was also sent by netizens. Let's learn from them. In fact, the best way is to diet and exercise. Really, I lost more than 30 Jin. Am I symmetrical now? The most effective and simple way to lose weight in the world, without spending money or starving.