1, plate support training
Plate support is one of the most commonly used methods to train core muscle strength. Its movements are very simple: prone, elbows are shoulder width apart, elbows are supported on the ground, and upper arms and torso are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Straighten the neck naturally, look forward and down with eyes, hold out your chest, keep your head, shoulders, hips and lower limbs in the same plane, tighten the abdominal muscles and pelvic floor muscles, and make the spine naturally bend. Breathe naturally, don't hold your breath, and the hip joint can't droop or lean to both sides.
This action seems simple, but it can exercise the muscles of the back, abdomen, lower back and buttocks, as well as the core muscles such as adductor and diaphragm. Almost all movements use core muscles, including eating, walking and sneezing. Having a strong core muscle group can make our daily movements more relaxed, agile and vigorous, and it is also the basis for achieving better results in other sports.
However, the statement that "practicing flat support for a few minutes every day will have a miraculous effect on weight loss" is somewhat exaggerated. Compared with aerobic exercise such as jogging and brisk walking, the energy consumption of flat support is obviously insufficient. Only by long-term aerobic exercise and reducing energy intake can we fully consume fat. There is no scientific basis for achieving the goal of local fat reduction through local exercise. This kind of strength exercise supported by flat plate can improve the basal metabolic rate of human body, so it may be used as an auxiliary exercise to lose weight.
The key to flat support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting action begins to deform, they should stop it in time and don't hug it hard. After mastering the essentials of action, they can gradually extend the time. Can also be divided into 4~6 groups, each group practice for 20 ~ 30 seconds, the interval is not more than 20 seconds. It won't take long. Generally speaking, adults who insist on 1 min or more are basically up to standard.
It should be reminded that many people are not standardized when doing flat support, for example, their hips are tilted upward or downward, their upper arms and forearms are not at vertical angles, their heads are tilted backward or forward excessively, and their bodies are skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line. In addition, it is best to warm up 10 ~ 15 minutes before doing flat support. Middle-aged and elderly people can appropriately reduce the difficulty of movement, instead of landing on their knees and bending their calves back 90 degrees. People with lumbar disc herniation should do it under the guidance of a doctor to prevent aggravation.
If you want to improve the training difficulty, try the "eight-step abdominal bridge": 1. Plate support, hold for 30 seconds; 2. On this basis, raise your right hand and stretch horizontally forward 15 seconds; 3. Change the left hand and hold 15 seconds; 4. Elbow support, lift the right leg and hold it for 15 seconds; 5. Change the left leg15s; 6. The left hand and right leg are lifted at the same time, and the right elbow and left leg are supported 15 seconds; 7. Lift the left leg of the right hand and support the left elbow and right leg 15 seconds; 8. Return to the flat support and hold for 30 seconds.
2. What do you eat to lose weight?
Losing weight through scientific diet is the most lasting effect, which will not affect health or cause rebound. It is much stronger and healthier than taking diet pills and liposuction, which deserves our admiration. Dietotherapy is healthy and delicious, so why not?
The grapefruit in breakfast is rich in vitamin C and a lot of antioxidant elements. What's more commendable is that grapefruit is very low in calories, only about 60 calories each, so it is also a good helper to lose weight. At the same time, two teaspoons of peanut butter can increase your satiety and prevent you from eating too many snacks.
There are fish and coffee for lunch. Fish contains a lot of protein, which can help you supplement your body's nutrition, but fish contains very low fat, so fish is a good food to lose weight. A cup of100g black coffee has only 2.55 kilocalories. Black coffee diet can eliminate fat and edema, so drinking a cup of black coffee after meals can effectively decompose fat.
Not all vegetables are low in calories, and starch root vegetables tend to have higher calories. Starch is a way of plant energy storage, so the energy density of starchy root vegetables is higher than that of non-starchy vegetables. Tuberous roots or starchy vegetables, such as potatoes, beets and corn, all have certain nutrition, but they lack antioxidants and other chemicals widely found in many non-starchy vegetables.
Scientific diet, healthy nutrition and easy weight loss are the most popular ways for beautiful women to lose weight. You can't just go on a diet, and you can't just take diet pills. Now all kinds of diet pills and advertisements on the market are even more boastful. Don't trust them easily, lest you lose money and endanger your health.