Walking, on the flat ground, the speed is less than 2 km/h.
Obesity is the result of lack of exercise. Many people simply blame it on sweets or certain foods, which is one-sided. Food itself is neither good nor bad. The key is to consume excess energy in time through exercise to achieve a balanced diet.
People who are overweight, obese or within the normal weight range need exercise to stay healthy, and it is not just overweight people who need exercise. Walking for 30 minutes every day is the best way to keep healthy.
Matters needing attention
When you walk, you should slightly tuck in your abdomen. The movements of the abdomen and chest are naturally linked. Only when the human body's center of gravity leans forward slightly, so that it falls right in front of the spine, can it produce a sense of psychological progress.
When walking, you should hold your head up and hold your chest high. Never pull your head forward or backward. The upper body should be relatively stable, and don't swing from side to side.
The swing amplitude of the hand should also be adapted to the speed. If the head leans forward or leans back, the body swings too much from side to side, and the hand swings too much, it may all cause it? Center of gravity displacement? Walking posture becomes vacillating and unstable.
The gait should be light and easy to walk, one is agile, and the other is to give people a relaxed feeling. From an aesthetic point of view, the forefoot landing first can reduce the whole body's swing and bumps, giving people a sense of lightness.
Gentle stretching exercise
Although stretching plays an important role in maintaining and developing the flexibility of practitioners, it is also an essential activity for our bodybuilders in fitness activities.
However, if there is no proper exercise in the stretching process, it will not only improve the flexibility of the exerciser, but even cause sports injuries.
When stretching, you need to pay attention to the following points.
1. Make necessary preparations before stretching.
2. Pay attention to the reasonable way, duration, times and strength of stretching.
3. Stretching should also follow the principle of gradual progress.
Do aerobic exercise at home, medium and low intensity.
Matters needing attention
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.
Clothing selection during exercise
It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry.
Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.
Aerobic dance, high strength.
According to the different characteristics of action and music, AEROBIC DANCE can be divided into many styles of aerobic dance, such as AerobicDance, HIP-HOP, FUNK and SALSA.
Aerobic dance appeared in China in many styles, such as fan dance.
You don't have to go to a dance classroom to dance aerobic dance. You can dance at home and choreograph according to your age, which gives you more freedom.
Matters needing attention
Wear clothes and shoes suitable for sports, get ready for activities, fully relax and stretch, and follow a good coach.
Choose a course that suits you, don't rush for success, and pay attention to the improvement of your basic physical fitness.
Have a cup of tea after supper.
Tea taster, is the only product God? A person drinking tea can enter the wonderful artistic conception of forgetting things.
Two people drinking? Did you have fun? , everyone is hoarding goods? Proud? The psychological function of tea has become a panacea to keep people healthy physically and mentally. A cup of ancient chocolate tea after a meal can eliminate greasy and decompose fat, which is good for health.
Every time the importance of muscle is mentioned, many people will have questions. That's because people worry that muscles will make them look too strong.
In fact, this is because many women in school have misunderstandings about muscles. When they think about it. Muscle = a large, firm muscle that is exercised in bodybuilding? .
Please rest assured that women do not have special training and will not become like that in general.
Duoyan Zheng, the queen of weight loss, said when talking about her weight loss experience. I am a good example myself. From the age of 33 to now, 10 I have been constantly strengthening my exercise for many years, but my body has not shown a piece-by-piece appearance, and I don't feel strong at all from the outside.
So, what kind of training can have the right amount of muscles? What Duoyan Zheng recommended to everyone is weight training, that is, anaerobic exercise, to exercise muscle ability.
As the name implies, weight training is to use? Weight? You can use dumbbells or mineral water bottles filled with water to exercise muscles, which is convenient and effective! Of course, there can be many kinds of weight training.
The exercise advocated here is not to let everyone have a large number of muscles, but to have a perfect figure that looks soft but has good lines. If we say that the muscles we practice are not exposed, but invisible muscles, will everyone understand it better?
When it comes to weight loss exercise, many people think of walking or aerobic exercise first. Aerobic exercise does have a very good effect in burning fat. Duoyan Zheng said? Do you want to ask? Is aerobic exercise the best way to lose weight? Let me tell you clearly that this is not the case. ?
Because pure aerobic exercise will reduce muscle mass while burning fat. Therefore, weight loss exercise should start from anaerobic exercise.
For example, doing aerobic exercise for 20 minutes is equivalent to turning on the engine when the car is stationary and turning it off after 20 minutes.
Anaerobic exercise can not only burn a lot of fat during exercise, but also continue to burn after more than 48 hours of exercise. In this process, the muscles damaged during exercise are constantly repaired and energy is constantly consumed. It is equivalent to running the engine of a car for 48 hours.
You can do simple exercise every day, stay away from obesity.
Freestyle 1 and 12 minutes can consume 836KJ of heat.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time.
The same is swimming and freestyle. The amount of exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg.
Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise, insist on seven seconds at a time, the best effect.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds.
Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
Jogging for more than 20 minutes will be effective.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight.
Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
5. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.
Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out.
Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!
Press the auricular points five times in 6 or 5 seconds to control appetite.
The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.
7, 30 minutes of foot massage, can effectively reduce appetite.
The masseur said that acupoint massage is very effective in controlling appetite.
8. You can stand on tiptoe when you take the bus 1 hour to exercise your leg muscles when you take the bus.
Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!
9. Dancing in the club 1 hour.
Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously!
Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
10, chew each bite 20 times when eating.
Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.