The best way to lose weight through exercise

Want to become thin you do not know how to lose weight? Now, a variety of weight loss methods, however, not all weight loss methods are effective, some weight loss methods are even harmful to the body, so, weight loss must adhere to the healthy weight loss methods, so as not to let weight loss lost your health Oh!

Walking, on a flat surface, at a speed of less than 2 kilometers per hour.

Obesity is the result of the lack of exercise, many people put obesity simply blame sweets or a certain kind of food is one-sided, the food itself does not matter whether it is good or bad, the key is to consume the excess energy through the movement in time to achieve a balance between eating and moving.

Whether you are overweight, obese, or within the normal weight range, you need to exercise to stay healthy, not just overweight people need to exercise. A brisk 30-minute walk every day is the best way to stay healthy.

Cautions

When walking, you should slightly tighten your stomach. The action of closing the abdomen and lifting up the chest is naturally linked together, and only when the body's center of gravity leans slightly forward so that it falls right in front of the spine can a sense of forward movement be created psychologically.

When walking, you should keep your head up and never hitch your head forward or lean back. The upper body should remain relatively stable and not sway from side to side.

The swing of the hand should also be appropriate with the speed, if the head tilted forward or backward, the body swings too much from side to side, the swing of the hand is too large, etc., it may cause ? Center of gravity displacement?

The gait should be light The lightness of the walk, one is the knot people agile, the second is to give people a sense of ease. From an aesthetic point of view, the forefoot touches the ground first, which can reduce the swing and bumps of the whole body and give people a sense of lightness.

Gentle Stretching

Although stretching plays an important role in maintaining and developing the flexibility of the practitioner, it is also an essential activity for our fitness exercisers in their fitness activities.

However, if the stretching exercise is performed improperly, it will not only fail to improve the flexibility of the practitioner, but will even cause sports injuries.

When performing stretching exercises, you need to pay attention to the following points.

1. Before stretching, you must do the necessary preparatory activities.

2. When performing stretching exercises, it is necessary to pay attention to the way of stretching, duration, number of times, and intensity of reasonable grasp.

3. When performing stretching exercises, it is also necessary to follow the principle of gradual progress.

Aerobics at home, low to medium intensity

Notes

Exercise two hours after eating.

Aerobics workouts are generally done two hours apart after eating.

Because the stomach is full of food after eating, immediate exercise will affect digestion, easy to abdominal pain, nausea and other symptoms.

And you should eat some easy-to-digest food before exercise, and you should rest for 30 minutes after exercise before eating.

Fasting exercise is not desirable

If you exercise on an empty stomach for a long period of time, it will lead to a drastic decrease in body weight, damage to the function of the organs, and produce diseases, which will affect your health.

The choice of clothing during exercise

It is best to choose elastic, cotton, soft, comfortable clothing. After each exercise, wash your clothes in time to keep them dry.

Shoes should not only be the right size, but also padded and have a certain degree of elasticity and flexibility. Never wear high heels and thick-soled shoes.

Aerobic dance, high intensity

Aerobic dance according to the different characteristics of the action, music points: AEROBIC DANCE, HIP-HOP, FUNK, SALSA and many other styles of aerobic dance.

And aerobic dance in China and the emergence of fan dance and many other styles.

Aerobic dance does not necessarily have to go to the dance studio, you can also dance at home, with the age of the choreography, there is a greater degree of freedom.

Precautions

Wear suitable clothing and shoes for exercise, preparatory activities, relaxation, stretching to be sufficient, with a good instructor.

Choose a program that suits you, don't rush, and pay attention to your basic physical fitness.

A cup of tea after a meal

Tea tasters, alone, can get God?

Two people drinking?

The two people drink tea together, and it is interesting. After meals, a cup of the ancient formula Qiao Ke. Tea, eliminate grease, decomposition of fat, health.

Whenever the importance of muscle is mentioned, many people are skeptical. That's because people worry that muscles will make them look too firm.

In fact, this is thought within many women have a misconception about muscles. When they think of ? Muscle = firm, full, bulky muscles from bodybuilding?

Please rest assured that women do not go through special training, and in general will not become that way.

Weight loss queen Zheng Doyan said about her weight loss experience: ? I myself is a good example, from the age of 33 to now, more than 10 years I have been uninterruptedly strengthened exercise, but the body does not present a piece of the appearance of a piece of the appearance from the appearance of the appearance will not feel at all sturdy.

Then, through what kind of training can have the right amount of muscle? Zheng Doyan give you the recommendation is to exercise the muscle capacity of weight training, that is, anaerobic exercise.

As the name suggests, weight training is the use of ? weight? to exercise muscles, you can use dumbbells or filled with water mineral water bottles to do, convenient and effective oh! Of course, there are many types of weight training.

The exercise advocated here is not about having blocky explanatory muscles, but having the perfect body that looks soft but has good lines. Wouldn't it be more understandable for everyone to say that what is trained is not exposed muscle, but invisible muscle?

When it comes to weight loss exercise, many people first think of walking or aerobic exercise. Aerobic exercise does have a very good effect on fat burning. Zheng Doyan said: ? You have to ask? Aerobic exercise is the best way to lose weight?

Because pure aerobic exercise, while burning fat will also reduce muscle mass. So, weight loss exercise should start with anaerobic exercise first.

For example, doing 20 minutes of aerobic exercise is the equivalent of turning on the engine of a car in a stationary state and then turning it off 20 minutes later.

Anaerobic exercise not only burns a lot of fat during exercise, but also continues to burn at the end of the exercise for more than 48 hours, during which the muscles damaged during exercise are constantly being repaired and energy continues to be consumed. It's the equivalent of having the engine of a car running for 48 hours straight.

Simple exercise every day to stay away from obesity

1, 12 minutes of freestyle swimming, you can consume 836KJ of calories

The exercise of consuming 836KJ every day, 3 times a week, you can stay away from the trouble of obesity. The short and calorie-burning swimming exercise is the best option to save time.

Also for swimming, freestyle . The exercise is more intense and it only takes 12 minutes to burn off a lot of calories, so try it!

2, 10,000 steps a day walking can keep the body type does not rebound

To feel a little bit sweaty speed, walking 10,000 steps a day, you can consume 836KJ. 1 month can be 1kg weight loss.

Converted into time, the equivalent of walking for 2 hours a day, you can use a slightly faster-than-usual speed Walk a distance of 4 kilometers. It's more effective if you're walking on a gradient, such as steps.

3, stretching exercise, a stick to seven seconds of the best

Do stretching exercise, you should choose the amount of exercise suitable for their own, in general, a round of stick to seven seconds or so of the best results.

Losing weight through stretching can be counterproductive if you give up halfway through, so be sure to stick with it!

4, jogging more than 20 minutes can be effective

Aerobic exercise can fully burn body fat, and constantly deliver oxygen to all parts of the body, is an outstanding effect of weight loss.

Jogging belongs to the aerobic exercise, after 20 minutes, the body fat began to burn, to achieve the effect of weight loss. Swimming, walking, etc. also belong to aerobic exercise, can be selected according to different conditions.

5, in 37 degrees Celsius in the hot water for 20 minutes half-body bath

In 37 degrees Celsius in the water soaked half-body can activate the body cells, speed up the metabolism. A relaxing bath in water promotes perspiration and makes you look gorgeous from the inside out.

A 20-minute soak in the tub is great for weight loss. If you don't like to exercise, use a simple and easy half bath to accomplish your weight loss task!

6, 5 seconds to press the ear points 5 times, can control appetite

The ear points to control appetite, known as the hunger point. Daily press about 5, can effectively reduce the appetite. 5 seconds to press 5, the best 30 minutes before meals, the effect is better. But the effect of weight reduction varies from person to person.

7, 30 minutes of foot massage, can effectively reduce appetite

Acupressure, massage therapist said, acupressure is very effective for appetite control.

8, take the bus, 1 hour of toe lifting standing, can exercise the leg muscles when taking the bus

Just a one-way ride time standing than sitting to consume about 84kJ, round trip *** consume about 167kJ. lifting the toes standing, can make the ankle slim and healthy, recommended!

9, in the club dance 1 hour

so that all parts of the body are active bala bala dance, just do this one exercise can lose weight. After dancing every day, you feel that your whole body has become slimmer. If you want to be slimmer, just dance seriously!

An hour of dancing in the club can consume 836kJ, which is the highest amount consumed in a day. Persist for 20 minutes or more to see results. The effect of exercise in entertainment, once a day, is very beneficial to the body.

10, eat each mouth chewing 20

More chewing, can effectively lose face fat. Chewing at least 20 times can effectively lose face fat, so people who have the habit of swallowing their meals should improve as soon as possible.