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Simple and fast way to lose weight

8 People involved  2021年05月04日 08:32  classification : Lose weight fast  comment

Simple and fast way to lose weight

   1. Run in place: Choose an open space of about one square meter indoors or in the aisle, and run barefoot on the spot every day

  The first stage: warm-up stage (5 minutes)

At the very beginning, the eyes are watching TV or listening to music, letting the arms swing naturally on both sides of the body, and walking slowly along the same place. This way of walking on the spot is about 1 minute first, letting the body move first. stand up. Remember, you must insist on breathing through your nose instead of your mouth during the entire running process, so as to effectively protect the trachea.

Then slowly speed up the frequency of arm swing, and at the same time, the frequency of the feet also speeds up, turning into a brisk walking. At this time, the hands swing from the sides of the ribs to the hands swinging in front of the chest. Do not make a fist, relax, and then move your palms to the side. Down, the direction of swing is also perpendicular to the body downward. The warm-up phase can be completed in about 4 minutes. At this time, the body has basically reached the state of running, and you can start running.

   The second stage: Jogging stage (5 minutes)

   At this time, the movements of both hands can easily turn back to the sides of the body, and then swing rhythmically. Be sure to relax at this time, and your hands can be shaken comfortably with the frequency of the footwork. Don't compete with your body, but coordinate. Let’s turn your excitement to the TV in front of you. Don't think about running all the time, let running become an auxiliary exercise for watching TV. Then you will find that you are not too tired.

   The third stage: uniform endurance running stage (60 minutes)

   In the 60-minute running process, the most important thing is to transfer the excitement of our minds when running. Don't always think about running, transfer the excitement to the TV programs we see with our eyes or the music we listen to with our ears. Experience the plot on TV or feel the beautiful melody of music in detail. Then let running be an aid, a mechanical exercise that does not go through the brain. In this way, we will find that running for 60 minutes is not an impossible task. Of course, while running in situ to lose weight, you also need to combine the combination of diet, so that the Weight loss effect can be exerted more effectively.

   2. Walking: about 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour, the calorie consumption is very fast, if you walk again 2-3 hours after a meal, the effect will be better

  Walking time control 30 minutes to 60 minutes half an hour to an hour a day, allowing you to easily be a thin beauty. Don’t tell me that I don’t have time. Time is squeezed out. Cuties, I’m going to class now, I can walk as long as I can walk, office workers, I believe they should be able to do it, ha ha, of course, you can also choose to do it after dinner, as it is. It's a walk, which can make up for the lack of time, and it's more about not letting Meimei find excuses to be lazy. Don't be too long. If it is too long, the flesh on the legs will become very tight, so ah, within an hour is the best. It would be better to have a pedometer, 5000 steps, don't exceed 10,000 steps.

  3. Yoga: The ancient fitness method from India, 3 to 4 times a week, can not only strengthen muscles, increase toughness and flexibility, but also maintain a slim body.

First of all, yoga is a systemic exercise. It can not only move the large muscles and large muscle groups of the body but also various small muscle groups of the body, avoiding the partial burden of general exercises and the inability to exercise all parts of the body. In this way, certain parts of the body that are more prone to accumulate fat can also be effectively treated, such as women’s waist, buttocks and thighs, and men’s waist, abdomen, and jaw, thus avoiding the formation of local "fat".

   In addition, the yoga practice exercises the muscles as long as possible to stretch longitudinally, so that fat can be reduced from around the cells, improve material circulation, promote cell division and renewal, and adjust the rate of metabolism that slows down with age. Maintaining the body's metabolic rate can consume excess body fat, reduce body fat weight, lower body mass index, and achieve the purpose of Weight loss and weight control.

Yoga movements are mostly slow and continuous stretching, with low intensity. The contraction methods of skeletal muscles include the centripetal contraction of the active muscles, the eccentric contraction of the antagonist muscles, and the isometric contraction between the active muscles and the antagonist muscles, and the tension during contraction. It is small and slow, so the muscle fibers are mobilized during exercise, and the mobilization of slow motor units, that is, the contraction of slow muscle fibers is the main reason.

   Fourth, dancing: Qingge Manwu, 3 to 4 times a week, is also one of the ways to lose weight

First of all, yoga is a systemic exercise. It can not only move the large muscles and large muscle groups of the body but also various small muscle groups of the body, avoiding the partial burden of general exercises and the inability to exercise all parts of the body. In this way, certain parts of the body that are more prone to accumulate fat can also be effectively treated, such as women’s waist, buttocks and thighs, and men’s waist, abdomen, and jaw, thus avoiding the formation of local "fat".

   In addition, the yoga practice exercises the muscles as long as possible to stretch longitudinally, so that fat can be reduced from around the cells, improve material circulation, promote cell division and renewal, and adjust the rate of metabolism that slows down with age. Maintaining the body's metabolic rate can consume excess body fat, thereby reducing body fat weight, lowering body mass index, and achieving the purpose of weight loss and weight control.

Yoga movements are mostly slow and continuous stretching, with low intensity. The contraction methods of skeletal muscles include the centripetal contraction of the active muscles, the eccentric contraction of the antagonist muscles, and the isometric contraction between the active muscles and the antagonist muscles, and the tension during contraction. It is small and slow, so the muscle fibers are mobilized during exercise, and the mobilization of slow motor units, that is, the contraction of slow muscle fibers is the main reason.

   Five, reduce the intake of beverage calories

   The beverages you drink every day contain a lot of calories. Eliminating these sources that you don’t need to drink is the simplest and most “painless” way to lose weight. If you can reduce the calorie intake of drinks, you may not need to go on a diet! At the same time, buying fewer drinks can save a lot of money, especially coffee or alcohol.

   Six, eat apples

   Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which helps beauty and beauty. The advantage of eating apples to lose weight is that you don't have to go hungry, eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not consume more calories than daily life, so the weight is naturally reduced.

   Apple contains sugar (including sucrose, reducing sugar), protein, fat, various vitamins and minerals such as phosphorus, calcium, iron, and fruit acid, quinic acid, citric acid, tannic acid, carotene, etc. The peel contains tria cerane. It has the specialties of restful sleep, nourishing the nerves, nourishing the middle coke, replenishing the heart and energy, and dissipating food and accumulating. For dyspepsia and obstructive qi, squeeze the juice and consume it, and you will be able to digest the qi.

   Apple weight loss can make people's digestive system get adequate rest. Restore its original function, so that the function can work normally. Apple loses weight to reduce the calorie intake of the human body, and the insufficient part requires the supply of calories accumulated in the body. The calories stored in the body is fat. Excess fat in the body is consumed, and naturally, people get weight loss. Just eating apples to lose weight, due to the monotony of the food, suppresses the appetite accordingly. Apple loses weight and promotes the function of the digestive system. Since the apple can be fully digested and absorbed by the human body, there are very few wastes, which reduces the burden on the stomach and kidneys; it allows the waste to be fully discharged from the body and the blood is purified.

   Seven, skipping rope

   As long as there is enough space, rope skipping can be performed anytime and anywhere, and weight loss can be integrated into the game.

   1. Take off and land with the sole of the forefoot. Remember not to land on the full foot or heel to prevent the brain from being shaken. When jumping in the air, do not over bend your body and become a natural bending posture. When jumping, breathe naturally and rhythmically.

  2. Hold the handles at both ends of the rope with both hands. Normally, step on the middle of the rope with one foot, bend the elbows with both arms to raise the forearm, and the rope is straightened to be the appropriate length.

  3. When swinging forward, the forearms are close to the sides of the body, the elbows are slightly extended, and the upper arms are approximately horizontal. Use the wrists to make a circle with both hands on the sides of the body.

   4. To practice step by step, the speed and length of time for skipping rope should be determined according to personal circumstances. At the beginning, each exercise time can be 5-10 minutes, and then gradually extend the time.

   5. The time for skipping rope is generally not subject to any restrictions, but to avoid causing physical discomfort, do not skip rope before and within half an hour after a meal. And do not drink a lot of water before skipping rope.

   6. Do not stop immediately after skipping. You should continue skipping or walking at a slower speed for a period of time to allow the blood circulation to return to normal before stopping. After that, remember to do some stretching and relaxing movements before you really end the exercise.

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source:Healthy weight loss(246717110@qq.com),Please keep the source and link for reprinting

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