Korean five-minute weight loss exercise practice Step1.
1, legs bent at the knee sitting shallow in a chair, thighs and calves into 90 degrees, both legs open, between the step is twice the width of the shoulder, two arms slightly backward elbow bends, hands on the left and right thighs, tilt your head up, line of sight to the right above, the upper body with the rear tilted up, the thorax is open, to maintain this position slowly inhale.
2, fully inhaled, so that the abdomen is full of air, and then the upper body forward, shoulder blades down, thorax contraction, so that the back curled up, head down, slowly exhale, pay attention to the arms are now open forward. Breathe in and repeat 10-15 times.
3, the same legs spread to shoulder width of two times, shallow sitting in a chair, arms naturally stretched, hands on the knees, and then the left arm closed, the palm of the hand gently covered in the abdomen, and then exhale while twisting the waist back, looking back. Exhale slowly as you turn back to the front, and repeat 10-15 times alternately from left to right.
Step2.
1, lie down with your legs together and bent at the knees, thighs and calves at 90 degrees, arms bent back at the elbows, upper arms at 90 degrees to the lower arms, lower arms and palms of the hands to support the ground, and tilt up the area above the waist so that the abdominal muscles are pressed up.
2, keep this position slowly exhale, and then lift up the right leg, bent knee, the foot straight, so that the calf and the ground balance, and then exhale, keep the action for a few seconds.
3, and then keep aerobic abdominal breathing, the left leg is also raised in the same way, to keep the legs together, calves and ground balance.
Don't underestimate this seemingly simple set of slimming exercises, you can make the usual less than the exercise of the body, blood circulation accelerated, every day before going to bed to do can also improve the quality of sleep. At the same time also remember to do, stand straight after the whole body relaxation, and then with the right hand, respectively, gently stretch each finger of the left hand, so that the blood flow, promote metabolism.
Menstrual weight loss principle 1, menstruation to eat more high-fiber food
This kind of food can accelerate the body's emotional hormone excretion, strengthen the magnesium content in the blood, can be adjusted to menstruation, play a calming effect on the nerves, so it is very conducive to the health of this kind of food, mainly vegetables, fruits, whole grain bread, brown rice, and oatmeal and so on.
2, appropriate to eat some weight loss snacks
Women menstruation in the two meals if you feel hungry, don't starve, you can eat some walnuts, cashews, dry beans and other vitamin B group food, can replenish our body's energy, but also to help us better control our appetite and food quantity, you can avoid the next meal to eat a big meal.
3, take enough protein
Protein is important for our health as well as weight loss. Women can eat more fresh meat, eggs, soybeans and tofu for lunch, which can replenish the body with nutrients and minerals lost during menstruation.
Weight loss exercise precautions some aerobics exercise is very large, which is more suitable for long-term have exercise people, the pursuit of different goals, jump aerobics types of choice should also be different. For example, yoga is also divided into high temperature yoga and ordinary yoga. In general, according to the purpose, divided into fitness aerobics and competitive aerobics; also divided into women's aerobics and men's aerobics; according to the way of practice, divided into unarmed aerobics and aerobics with light equipment or specialized equipment, such as aerobics ball gymnastics; according to the local training is also divided into the neck aerobics, abdominal aerobics, leg aerobics, etc.; the choice of these aerobics should be based on the situation of the individual each individual's The purpose of the exercise to choose.
Wear lightweight, pay attention to the protective clothing. Jump aerobics should choose elastic sportswear, to action is not bound for good. Cotton clothing sweat absorption is strong, suitable for sports when wearing. Some people for weight loss, like to wear plastic leotard exercise, in fact, this is very limited help for weight loss. Plastic tights can make people sweat a lot when exercising, but the weight thus reduced is easy to rebound. Therefore, it is quite important to wear suitable clothes for aerobics.
Dancing aerobics can make every cell of the whole person active, and correct breathing can speed up the metabolism, which helps to lose weight and slim down the body. Therefore, it is necessary to follow the instructions of the coach to adjust the breathing in order to continue to dance aerobics. This is a key to aerobics.
Fill the exercise rhythm to reduce the intensity of the exercise, after adaptation can gradually accelerate the rhythm. This is because a normal adult's heart rate averages about 75 beats/minute when quiet and over 100 beats/minute with a little exercise. For a 26-year-old, her maximum heart rate is 220-26 = 194 beats/min. Therefore, 120 to 150 beats/minute is indeed low to moderate intensity. Exercising at this intensity can be done for long periods of time without feeling very strenuous.
Jumping aerobics weight loss exercise is relatively large, adjust the frequency of breathing can be avoided to come up for air in the case of the occurrence of each action, must be seriously focused, try to posture to do the best, and in the continuous practice to familiarize themselves with each action. In addition, the process of gymnastics will also be a lot of sweat, so it is easy to lead to body dehydration, prepare a bottle of mineral water, timely hydration for the body can also avoid metabolic slowdown. Before you finish the exercise, you should slow down and let your body gradually return to a smooth state.
There are many kinds of aerobics, we can not only through it to slim down, but also can get great fun. Generally we come across the main: fitness exercise, pedal exercise, combat exercise, jazz exercise and yoga exercise and so on. And we can choose according to our own preferences. Dance aerobics weight loss is accompanied by a regular rhythm and continuity, beginners should choose those who have a moderate sense of rhythm of the music, because it is easier to enhance the body's coordination and get satisfied and happy feeling.
If you start out with music that has a strong rhythm, you're likely to get frustrated because you can't keep up with the steps, and even if you can keep up with every move, you're likely to overload your body and strain your muscles, and your metabolism slows down when you're too fatigued to do much of anything, which is not a good thing for weight loss.
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