The pursuit of good figure is a woman's lifelong task. The words "good figure" and "S-curve" carry too much happiness and happiness for women. The following is Xiaobian's arrangement for you. I hope it will be useful to you. Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and promote fat metabolism.
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The reasons for girls to lose weight are as follows
1. Promote metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and promote fat metabolism.
2. Prevent fat formation
Muscle movement increases the utilization of free fatty acids and glucose in the blood, and makes fat cells smaller and thinner; on the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improving the cardiovascular system
Exercise is helpful to improve myocardial metabolism, improve myocardial working ability, strengthen cardiac contractility, improve the adaptability of cardiovascular system to physical load of obese people, reduce cardiac load, so as to improve the function of cardiovascular system.
4. Improve pulmonary respiratory function
Exercise increases the strength of respiratory muscles, increases the range of thoracic activity and vital capacity, improves lung ventilation and ventilation function, accelerates gas exchange, and is conducive to more oxidation and burning of excess fat.
5. Promote gastrointestinal peristalsis
Exercise can improve the regulation function of abdominal visceral activities, increase gastrointestinal peristalsis and blood circulation, and reduce the complications of abdominal distension, bowel bulge, constipation, varicose veins of lower limbs, hemorrhoids, drowsiness and so on.
6. Increase brain vitality
The movement has adjusted the cerebral cortex active condition, causes the spirit to be full, increased has defeated the obese confidence.
Ways to lose weight:
Drug weight loss
Classification of slimming drugs
From the mechanism of many kinds of weight loss drugs, they can be roughly divided into the following four types.
1. Appetite suppressants
(1) Amphetamines and their analogues, including benzylmethylpropylamine, amphetamine, dexamphetamine and phenylbutylamine.
(2) Fenfluramine, dexfenfluramine and their compound preparations.
(3) Indoles and their derivatives, such as indole and cycloimidazole indole.
2. Drugs that increase energy consumption
(5) Central stimulant, theophylline, caffeine.
(6) Brl26830a, brl28410, brl35135a and BRL37344. Ici198157 and its derivative icid7144 are thermogenic agents with few adverse reactions.
(7) Hormones
3. Drugs inhibiting intestinal digestion and absorption
(8) Lipase inhibitor
Exercise to lose weight
Endurance
Endurance exercise, also known as aerobic exercise, is the most important and basic means of exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the rehabilitation and prevention of chronic diseases of cardiovascular, respiratory, endocrine and other systems, so as to improve and improve the functions of cardiovascular, respiratory, endocrine and other systems. In the prescription of body-building and bodybuilding, endurance (aerobic) exercise is an effective way to maintain overall physical and mental health and ideal weight.
Endurance sports suitable for obese people include walking on flat ground, climbing, jogging, cycling, swimming, etc.
Power
In the exercise prescription, strength exercise is mainly used for patients with muscle, nerve paralysis or joint dysfunction, such as motor system and nervous system, mainly to restore muscle strength and limb activity function. In the process of correcting deformities and preventing chronic diseases caused by muscle balance destruction, the shape and function of trunk and limbs can be improved by selectively enhancing muscle strength and adjusting muscle balance.
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat. It is suitable for obese people with good physique.
ball game
Ball games are based on balls.
There are many popular games or sports that involve certain types of balls. These games can be classified from their general objectives, indicating a common origin or their basic ideas:
Use clubs, such as baseball, golf and cricket.
Two goals, such as basketball, all forms of football, hockey, or lacrosse.
Batting in the air, such as volleyball and tennis.
Hit a specified target, such as a bowling ball.
Obese people with good physique can participate in less intense ball games, while those with weak physique can only take non competitive ball games.
Aerobic exercise
Aerobic exercise, oxygen can fully ferment the body's sugar and consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state. It can improve health and reduce the body's excess fat. At the same time, it can also increase the content of serotonin in blood to a normal level. (serotonin is a chemical component of the brain that affects people's emotions and personality. Low serotonin increases the incidence rate of heart disease.
The opposite of aerobic exercise is anaerobic exercise, which refers to muscle's intense exercise under the condition of 'anoxia'. Because of its fast speed and explosive force, the sugar in the human body has no time to decompose by oxygen, so it has to rely on 'anaerobic energy supply'. This kind of exercise will produce too much lactic acid in the body, leading to muscle fatigue, and even cause muscle and joint damage, so it is not suitable for aerobic exercise Daily exercise.
The common aerobic exercise to lose weight includes jogging, fast walking, skating, swimming, cycling, Taijiquan, fitness dance, rope skipping, Yangko twisting, table tennis, etc.; the anaerobic exercise includes running, weight lifting, throwing, high jump, long jump, tug of war, muscle strength training, etc.
Relevant studies show that the key to aerobic exercise is to ensure a certain amount of exercise and persistence. Adults have the choice to participate in the above sports exercise, basically can achieve the effect of moderate aerobic metabolism exercise. Obese elderly people can choose their favorite and easy to adhere to the sports, the amount of exercise should be suitable for their own conditions, the frequency of exercise is generally 3-5 times a week, 20-60 minutes each time. In order to reach the limit of effective heart rate, the heart rate should be 110 beats / min at the beginning of exercise, and gradually rise to 140 beats / min after 1-3 weeks. In this way, the stroke volume is close to and reaches the best state, and the effect is more obvious.
Friends, in order to have a plump body and promote physical and mental health, let's actively engage in aerobic metabolism exercise!
Cycling
Many gyms have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training room is too small. When many people used to train in the past, it was easy to lack oxygen in the room. Although the design of the gym is to increase the ambient temperature, make the athletes sweat a lot, and improve the weight loss effect. But I'm in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose mountain bike (only there is a speed limit in the city, and the environment is not very good).
Running (fast walking)
Correct running posture
Head: head up, eyes in front, chin slightly retracted, but do not bow (long time will have pressure on the cervical spine) also do not lean back, maintain balance.
Shoulders: the shoulders are naturally relaxed, sinking, and do not shrug or tighten. (some people clench their fists too tightly. Long time will cause imbalance of shoulder muscles. )
Back: back straight, chest straight, body vertical to the ground. Bowing the back causes back pressure, which is not conducive to breathing. )
Arm: slightly clench your hands, bend your big and small arms to 90 degrees, swing your arms forward and backward naturally, keep your elbows out of the front arm, keep your hands out of the back arm, and don't swing your arms left and right (it will drive the hip joint to swing, causing joint inflammation)
Leg: lift the thigh to drive the leg, knee toward the toe direction, lift to a reasonable height.
Feet: consciously relaxing the muscles in the front of your ankle will make your steps easier. Don't curl your toes tightly. Lift your feet to 10cm above the ground. Heel to face the ground quickly and smoothly transition to the front foot, when feel the front foot just touched the ground, the center of gravity quickly transition to the other leg. Don't push the front foot too much on the ground (avoid developing leg muscles). When the foot lands on the ground, try to work as hard as possible. Don't only land on the outside or inside, so that the leg muscles are unbalanced.
Breathing: according to the step one, one step one breath, one step one breath, two, two step one breath, three, three step one breath, three step one breath.
Where there is a city, there is a gym. Especially the office workers, white-collar level crowd, for fitness, fitness, relaxation and other purposes have joined the fitness army. Driven by huge interests, fitness clubs are springing up. However, uncoordinated with this is that the quality of fitness coaches in the major fitness venues is uneven, and the events that fitness people are injured due to improper practice also occur from time to time. Our reporter learned from the sports bureau that at present, the State General Administration of sports has started to carry out certification training for the national fitness coach market. The professional skill appraisal center of the General Administration of sports has entrusted professional skill appraisal stations and a number of specially approved training institutions all over the country to carry out pilot training for fitness coaches, such as Shanghai Institute of physical education, Beijing University of physical education, Shanghai Ruixing fitness college and other schools and institutions Training institutions have begun to standardize the training management of coaches in the fitness industry. The main brands are: Aikang treadmill, leshbone treadmill, Nordic, InMax treadmill, vast sports, strength space.
The popularity of fitness courses directly leads to the shortage of fitness coaches. The market of fitness coaches in Beijing is very popular. In addition to coaching courses, the instructors of the training center have to run courses with members in the major fitness centers in Beijing every day. Some well-known coaches often rush to fitness clubs, which has become a common sight in the industry. "In addition to the class time, there are no teachers. They have to teach in other gyms. They have to cut the right time," a member of a club who runs a card learning program told reporters.
The quick work of fitness coach directly leads to the injury caused by improper fitness. From a fitness enthusiast to a professional fitness coach, in addition to junior high school advanced skills, also need to have the theory, emergency treatment and nutrition knowledge and other coach quality. If the coach's level is not up to standard, the member may hurt his back, waist and neck due to improper action or wrong practice.
Besides going to health clubs and fitness centers, there are other alternatives if you want to exercise. Youth activity centers are often well equipped and much cheaper than commercial places. Primary and secondary schools and institutions of higher learning generally provide spacious fitness places, and some gymnasiums also provide training courses in the evening. Of course, you can practice at home at any time, but lack of space can be a problem. If the weather is fine, you can practice in the community garden