In-situ combination running weight loss method 1. slimming equipment: comfortable running shoes need to be prepared:1.A pair of comfortable running shoes. 2. A foot pad (that is, the kind of foot pad that we usually put in front of our house) Before you are ready to run, put on your running shoes and then spread the foot pad. The purpose of paving mats is not to cause trouble to your neighbors downstairs. This seems indifferent, but it is actually very important. Attention, everyone:
When running, you must wear a pair of comfortable sports shoes with shock absorption effect. Never run barefoot. Running barefoot for less than 1 hour will do great damage to your's feet. The greater the weight, the greater the damage. Please pay attention to this. In addition, barefoot running will also make the calf bear more force and damage the calf. Day after day, the consequences are unimaginable. Second, the running movements and essentials are ready for a comprehensive few steps, and you can run. The following is the action essentials of the in-situ combination running weight loss method. Running is an aerobic exercise, as the name implies, that is, doing exercise under aerobic metabolism, so as to consume excess body fat through exercise and achieve the purpose of losing weight. Many people's aerobic exercise is not fitness exercise in aerobic state at all, so it loses the original function of aerobic exercise to lose weight. The pre-stored ATP energy in our human body can only last for 15 seconds. When we run in the same place, all the pre-stored ATP energy in our human body is used up after running for 100 meters. When running for 200 meters, the blood sugar must be rapidly synthesized into a new heat energy substance ATP to provide energy, and its by-product is lactic acid. Sports such as running 200 meters or 400 meters, swimming 100 meters, tennis and football use the energy provided by anaerobic decomposition of blood sugar, so a large amount of lactic acid accumulates in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar needed for this kind of exercise is provided by starch, so it can't burn fat. This is not aerobic exercise, which is not good for losing weight. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will all be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acid and blood amino acid must be synthesized into a new heat energy substance ATP to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acid is supplied by fat decomposition and blood amino acid is supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy substance ATP and supply the heat needed for the later stage of exercise, which is aerobic exercise. As aerobic exercise, the heart rate is generally the best at 130 beats/min. Starch is burned about five minutes before exercise. The longer the exercise lasts, the more fat will be burned. As long as it lasts for half an hour to an hour, 50% of the calories consumed will be supplied by burning fat. In-situ running diet is decomposed into leg running, an hour of uninterrupted leg movement, which is no different from running in the ordinary sense. The essence of running in situ is the movement of the upper body. Traditional running with a single upper arm swing is a very boring thing. A single swing arm for an hour will make us feel very tired. Running in situ improves the action of running swing arm, that is, the arm swings in different postures in stages. Moreover, it is helpful to lose weight and fat. Third, step by step to run more effectively. The first stage: warm-up stage (5 minutes) The most important thing in weight loss running is when you first start running. Don't go too fast. Get into the state slowly and steadily. The first 5 minutes of running is the warm-up stage. What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace and fully move all parts of the body. This seems unimportant, but it is actually very, very crucial. Only when the preparatory activities are fully done can the next 55 minutes of running go smoothly. Moreover, it will not cause harm to the body during the long running process. The essence of weight-loss running is persistent daily running exercise. So we're not rushing. When you start running, if you run too fast and don't warm up well, it's easy to cause physical damage. Running can't be a fat man with one breath. You can't be eager for quick success and instant benefit. You should be gradual and persistent. And the most important thing is to slowly enter the state at the beginning, slowly warm up, and gradually get better. This is just like the rotation of gears. You can't let two gears tell you to rotate at once, but let them bite together slowly and then rotate, so as to exert its greatest effect. Therefore, when we first started running, we had to get better and better. Here's the method. At the beginning, when I was running, I watched TV with my eyes, then let my arms swing on both sides of my ribs and my feet walk slowly in the same place. This kind of walking in the same place takes about 1 minute to let my body move first. Let's go Then slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, which becomes a kind of fast walking. At this time, the hands swing from the sides of the ribs to the hands swinging on the chest. Don't make a fist, relax, and then the palms are down, and the swinging direction is also vertical to the body. This action is somewhat like kneading dough. I feel it pressing down. When you raise your hands, put them on your chest and swing down, you will find that your body's center of gravity is moving up and your feet begin to feel light. At this time, we deliberately move the body center of gravity up again. Whether it really moves to the upper body or not, we must think in our minds: "We have moved the body center of gravity to the upper body, and we are very light in the lower body." This kind of spiritual suggestion is very useful. The key to running is psychological function. If you think about it easily, it will be easy, at least it can reduce a lot of our fatigue. Let's go. About four minutes. Don't walk exactly according to the time for 4 minutes, it's unnecessary. Just feel that you can move on to the next step when you start your physical activities.) The warm-up stage can be completed. At this time, our bodies have basically reached the state of running, and we can start running. The second stage of running: jogging stage (5 minutes) After walking for 4 minutes, we will speed up the footwork, and then you will feel your body facing a train that is about to start. Then gradually from fast walking to running. Let your body run slowly. At this time, you must not run too fast. Moreover, the frequency of breathing should be adjusted well, and don't rush to breathe, so as not to get angry. At this time, the movements of both hands can easily turn back to the sides of the body, and then swing rhythmically. At this time, you must relax, and your hands can move comfortably with the frequency of footwork. Never compete physically, but coordinate. Because once you compete, you will feel very tired. The sign of entering the next stage: I feel that I can easily keep running. Then the excitement will turn to the TV we can watch with our eyes. Don't keep thinking about running. Let running become an auxiliary exercise of watching TV. Then you will find that you are not too tired. The third stage of running: the stage of uniform endurance running (60 minutes) can enter the most important stage of running to lose weight, that is, the stage of uniform running. The most important thing at this stage is persistence and endurance. The 60-minute running process is for everyone. Are all things that have certain challenges. Especially for obese people, running for 1 hour is a great challenge, but there is no way. Since you choose to lose weight, you must stick to it. During the 60-minute running, spiritual belief is an important factor that determines the success or failure of running. During our 60-minute running, the most important thing is to shift the excitement of our minds when running, instead of always thinking about running, we should shift the excitement to the TV programs we watch or the music we listen to. To experience the plot in TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement that does not exceed the brain. In this way, we will find that it is not an impossible task to run for 60 minutes continuously. Based on my eight-month running experience, this method of diverting excitement from running is very useful, and it is relatively easy to complete. We must find a knack for doing anything, and the same is true for running. We should learn to have fun in running. If you don't watch TV or listen to music while running, a simple one-hour running in situ can be said to be very boring. And it's hard to finish. Fourth, the diet plan during weight loss breakfast: mainly light, it is best to eat an egg and drink some milk. Have a good lunch for breakfast: mainly vegetables and low-calorie meat. Have a relatively early lunch, eat more for dinner, and be full. Don't lie down immediately after lunch, walk in the same place or walk outdoors for more than 30 minutes. The purpose of this is to maximize the consumption of excess calories after lunch. Dinner: mainly light, control intake. Go for a walk after dinner. Then after 2-3 hours, you can run. In-situ combination running 1 hour. Pay attention to drink more water after running. Such as several slimming porridge:
1, adzuki bean porridge (or mung bean porridge):
Adzuki bean150g, and japonica rice 50g. First, wash adzuki beans, soak them for 2 ~ 3 hours, and then add japonica rice to cook porridge. This kind of bean porridge tastes smooth and won't gain fat. 2, winter melon porridge: fresh melon with skin100g, japonica rice150g. Wash and chop wax gourd, cook porridge with japonica rice, and take it warm on an empty stomach every morning and evening. Wax gourd is a very good food to lose weight. The calorie of wax gourd is very low, and after eating it, it is easy to feel full in the stomach. This person is the most suitable for losing weight. Don't eat the kind of food that is high in calories and feels empty in the stomach after eating it, just like the food that you didn't eat. That one is the easiest to gain weight. 3, corn porridge: first, the right amount of corn is mixed with cold water. After the glutinous rice porridge is cooked, it is transferred to the corn, cooked into porridge, and eaten at will. You can also pour milk into corn kernels and drink them. That kind of fragrance is sweet and delicious, which is very good. Here are some dishes for dinner, which are very helpful to lose weight:
1, mushroom tofu raw materials: 300 grams of tofu, 3 mushrooms, mustard tuber, soy sauce, sugar, sesame oil and starch. Production method: (1) cut tofu into small square pieces and hollow out the center; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and mixing well to obtain the stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and serve it with sesame oil and soy sauce. Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight. Tofu is really a good food for losing weight, because beans are rich in lecithin, and tofu is easy to feel full after eating, but it has low calories and is not easy to gain weight. 2, fungus tofu soup ingredients: 25 grams of black fungus, 200 grams of tofu, a little salt, chicken soup 1 bowl production method: (1) First soak the black fungus, then wash it, and cut the tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia auricula and stew for 10 minute, and serve. Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.