The importance of gymnastics and exercise for weight loss
1. To make the waist slim, the waist is the part that needs to be concave. He wears a thick belt around his small waist, which is quite charming. When a person begins to gain weight, the waist is the most sensitive, but the easiest place to lose weight is also the waist. This kind of gymnastics is to twist the upper body and waist, exercise the external oblique muscles, eliminate the fat on the waist, and make you have a willow waist.
Muscle training
How to do gymnastics exercise
Sit on the ground, grab the ankle of one foot with your hand, and pull it
toward your face. You can do it easily while watching TV, and you don’t have
to be too restrictive when doing gymnastics.
The secret is to twist the upper body. After being proficient, pull the
feet all the way to the shoulders.
This method can also exercise the abdominal muscles and will exert the effect
of strengthening the thighs. Of course, the greatest effect is to make the
waist slim.
(1) Sit down, bend one
hand, and grab the ankle.
(2) Keep pulling your feet toward your face.
(3) Maintain this position for a few to 20 seconds, and then change feet. Do
it twice on the left and right.
Another way to do gymnastics exercise
The secret: twist the upper body. After proficiency, the feet should be
pulled closer to the shoulders.
Effect: It strengthens the external oblique muscles, eliminates fat on the
waist, and is very effective in improving the curves of the abdomen and thighs.
2. Linglong's waist curve
has a short, fat, and lovely lady. Her trouble is that her waist is thick and
she is not good at what clothes she wears. She hopes to have a slim and
beautiful figure.
At that time, she was 151 cm tall, 34 inches in the bust, 28 inches in the waist, 35
inches in the hips, and 54 kg in weight. Waist circumference was more than 3 inches
higher than the standard.
Main gymnastics exercise,
Therefore, this gymnastics is the main exercise, and another posture guidance is
also used. She did gymnastics. Two months later, her waist was thinner by 2 to
3 inches, her shape was different from before, and everything she wore was full
of femininity.
This very effective gymnastics is to stand with your feet open, one hand-stretched to the back, the other hand to the head, hands up and down in the
opposite posture. You can exercise the external oblique muscles, serratus
anterior, and latissimus dorsi so that the curve from the armpit to the waist
becomes thin and beautiful.
The key is to fix the feet and not bend the upper body forward. In the
beginning, the muscles may be painful, but this means that the effect has
already occurred.
One month, three months at the latest, the effect will be displayed.
(1) Stand upright with your feet open.
(2) One hand is backward and the other is upward. Keep your hands straight
up and down in opposite directions.
(3) Hold this position for
a few to 20 seconds. Change hands and do it again. Do it 2 or 3 times
from left to right.
Tips: Never move your feet, do not bend your upper body forward, and straighten
your hands horizontally to the side.
Effect: It can exercise the anterior muscles and the latissimus dorsi, making
the lines from the armpits to the waist exquisite.
3. Eliminate the fat on the waist and buttocks and
see the truly beautiful nude photos, even women will not feel obscene.
Sometimes, in order to study the beauty of the female body, it is not bad to
look at it occasionally.
I think the beauty of women lies in the symmetrical curves from the chest and
waist to the hips. The gymnastics to create this beautiful curve are to exercise
the rectus abdominis and oblique muscles to eliminate the fat from the armpit
to the waist that is often neglected and make it symmetrical and graceful.
This is gymnastics derived from the "triangular tight binding" method
of the judo lying technique. In judo training, you must raise your head to
harden your muscles. However, when doing this kind of gymnastics, the purpose
is to eliminate cellulite. You don't have to raise your head so that you can
get the effect.
The method of gymnastics is to lie on your back with your knees up and put the
ankle of one foot on the knee of the other foot. Then pull the erected
knee to the side of the cross-legged.
The secret is that the upper body cannot be moved, and the most important thing
is to knock it down until the knees hit the ground.
This method can make the upper body soft and create a very feminine figure.
(1) now Lie on your back with your knees up in the ground.
(2) The ankle of one foot is folded on the knee, and it falls down in the direction
of the crossed foot.
(3) Maintain this position for 20 seconds. Do the left and right alternately
twice.
The secret: Do not move your upper body, and touch your knees to the ground.
Effect: It can make the waist thinner, eliminate fat on the abdomen, and
increase the softness of the upper body.
4. Eliminate fat on the abdomen
please pinch the skin on the abdomen and the flesh on the waist, compare and
see how much difference there is. Probably not as thick as the phone
book. If you are worried about a loose abdomen with fat, you should
practice this kind of gymnastics right away.
Originally, the fat in the abdomen is to protect the internal organs, while
women have to protect the fetus in the belly, so they are thicker than
men. The round belly is uniquely feminine, but it's hard to see if it is
loose or protruding from the side. The reasons for too much belly fat may
be too much eating, too much calorie intake, and insufficient exercise. The
energy ingested cannot be used up and will accumulate in the abdomen, so use
exercise to consume it.
Now I want to introduce gymnastics, which is very effective, simple, and fun to
eliminate belly fat. Gymnastics can be regarded as a kind of game so that it
can receive more psychological effects.
The preparatory position is to stretch your hands and feet forward. As
soon as you stretch it out, flap your feet up and down, and stretch your hands
to the left and right at the same time.
The secret is not to bend
your knees, raise your feet too high, and do not bend your upper body forward.
A slightly convex lower abdomen is an annoyance for women. To do these gymnastics,
the abdomen must be hard, so it can eliminate the fat on the abdomen and make
the feet thin.
(1) Sit on the ground with hands and feet straight forward.
(2) Pat your feet up and down, and stretch your hands to the left and right at
the same time to maintain balance.
(3) Maintain this position and count from 1 to 15 (15 seconds). Repeat 3
or 4 times.
Tip: Don't bend your knees, don't raise your feet too high, and don't bend your
upper body forward.
Effect: It can exercise the external oblique muscles of the abdomen, eliminate
the fat on the abdomen, and make the abdomen and feet thin.
5. This kind of gymnastics for people who are too lazy to
move can also be done while lying down. It is very simple. For people who
are too lazy to move and are impatient and obese, it is no different. It
can make the abdomen symmetrical, and the effect is so good that there is
nothing to say.
Weighing more than 10 kg of Ms.Huang stated: "This gymnastics that is not hard to do, this gymnastics can reinforce weakened because of weight problems ft, elastic waist, also can give a boost to the internal organs, serve a couple of purposes it!"
The first supine, Open your hands and feet wide to the side and lift
your feet up. Count from 1 to 20. Put your feet down, rest and
breathe deeply, and repeat. For those who feel difficult at first, just
count from 1 to 10, and reduce the number of times, and then gradually increase
when you become proficient.
However, do not stretch the time for deep breathing and rest too
long, and the width of the stretch should be twice the width of your own
shoulders. It is best to do it more than 30 times. In the beginning,
the muscles of the abdomen or waist may be slightly painful after 2 or 3
openings. This is because of the effect, and it will soon be better.
This is an easy exercise, and it must be practiced every
day. After two weeks, there will be an effect.
(1) Lie on your back with your hands open.
(2) Lift the foot and open it.
(3) Keep this position and count from 2 to 20, then return to
(1). Do it repeatedly two or three times. The secret: the width of the feet open is about twice the width of
the shoulders. If it is very hard to do, it can be done every 10 seconds.
Effect: Can exercise the elasticity of the feet and
waist. Strengthening the function of internal organs can strengthen the
abdomen and eliminate cellulite.
Exercise is important for weight loss
1. Exercise is the key to burning calories. The human body's basal metabolic rate is generally less than 1000 kcal a day and night (varies with bodyweight), but the amount of calories consumed by physical activity varies greatly with its intensity and duration. A person with little activity consumes about 800 kilocalories a day, while a person who engages in aerobic exercise for a long time consumes up to 5000-6000 kilocalories.
If you consume an average of 500 kilocalories in physical activities every day
for 22 consecutive weeks (154 days),
you will be able to consume 77,000 kilocalories. Based on the 3500
kilocalories per pound (454 grams) of fat, about 10 kilograms of fat can be
consumed. As long as one hour of walking a day can consume about 500
kilocalories, this is easy to do, and the weight loss effect is safe and
reliable.
2. Provide the number of calories consumed by several commonly used weight loss
exercises.
The weight of the weight loss person is 160 lbs (about 72.6 kg), 200 lbs (about
90.7 kg),
240 lbs (about 108.5 kg), and the general exercise intensity is calculated for
30 minutes per exercise.
Third, exercise improves metabolism The rate has a major impact.
Exercise not only directly consumes a lot of heat energy, but more importantly,
it can increase the metabolic rate. According to the intensity of
exercise, the metabolic rate can generally be increased by 15-50%. The
increase in metabolic rate can make the human body consume more heat energy in
the same state. In addition, the improvement of cardiopulmonary function
helps to gradually increase the intensity and time of exercise to consume more
calories.
4. Project selection and planning should vary from person to person.
People who lose weight should choose appropriate sports and make exercise plans
based on their age, gender, work, living habits, environmental conditions,
hobbies, physical strength, exercise foundation, and their obesity and weight
loss goals, to obtain weight loss and health care. Effect. Necessary
adjustments should also be made continuously based on the results of the
implementation. The elderly, infirm, and overweight should not participate
in fast, difficult, heavy-loaded, and long-term sports activities. The
patient must follow the doctor's advice to exercise. In order to obtain
safe, reliable, and efficient weight loss results, it is best to perform
exercises that completely control the intensity and load by yourself.
5. Perseverance can ensure the success of weight loss. As the saying goes: The
fist does not leave the hand, and the bend does not leave the mouth. If
you don't exercise for three days, your metabolism will decline. In order
to ensure the continued success of weight loss, sports
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