Scientific weight loss for office workers

Slimming should not rely on diet pills. More or less of which have a negative impact on the body. More exercise will naturally cause slimming and increase immunity! Do not trust advertisers blindly! To lose weight, let's take a look at this first, and you will have unexpected results.

Acupuncture and Moxibustion to lose weight is through acupuncture points to stimulate, suppress appetite, to control diet, reduce weight, the acupuncture process is very good, but need to continue to maintain a good habit of controlling diet after the acupuncture, it will not rebound. If you continue to overhead after the stop, the weight will rebound back.

 

◆ 1. How to subtract abdominal fat:

Many office workers sit in the office for a long time, lack of exercise, it is easy to accumulate fat in the abdominal position, and abdominal fat is deep fat, to effectively solve the problem, need to cooperate in many aspects;
1. Change your eating habits.

After dinner, do not sit down or sleep immediately. It is best to stay in the form of standing, you can choose to take a walk or organize something. This not only reduces fat accumulation, but also helps digestion.

This is because abdominal fat is most likely to be formed if it remains unchanged for 30 minutes after meals.

2. Correct posture and posture;
When walking, you need to raise your head and swing your arm. Often surrounded by arm in the chest, abdominal muscles have no output, easy to protruding. In addition, swinging the arm to walk not only consumes more energy, but also looks exceptionally energetic. When you sit down, you also need to straighten your back and do not bend over or straighten your abdomen so that you can train the abdominal muscles and make the abdominal muscles powerful and difficult to relax.

3. Exercise in concert;
The abdominal fat can be gradually eliminated by shaking the hula ring or doing a sit-up or stretch-down operation at any time, and the abdominal muscles become increasingly strong and it is not easy to accumulate fat.

 

◆ 2. How to remove belly fat:

Many office workers sit in the office for a long time, and lack of exercise, it is easy to accumulate fat in the abdominal position, and abdominal fat is deep fat, to effectively solve the problem, need to cooperate in many aspects.
First, we need to change our eating habits. Do not sit down or sleep immediately after dinner. It is best to stay in the form of standing. You can choose to take a walk or sort out some things. This not only reduces fat accumulation, but also helps digestion, this is because abdominal fat is most likely to be formed if it remains unchanged for 30 minutes after meals.

The next step is to take the posture and sitting posture correctly. when walking, you need to raise your head and swing your arm. The arm is always placed around your chest. the abdominal muscles have no output, and it is easy to stand up and swing your arm to walk, it not only consumes more energy, but also looks exceptionally energetic. When you sit down, you also need to straighten your back and do not bend over or straighten your abdomen so that you can train the abdominal muscles and make the abdominal muscles powerful and difficult to relax.

Finally, it is necessary to work with the exercise, shake the hula lap or do a sit-up, stretch up at any time, can gradually eliminate abdominal fat, and make the abdominal muscles increasingly strong and not easy to accumulate fat.
Generally, there are a lot of slimming cream in the industry. After using it, most of them can only help the body to exclude water and not really eliminate fat. There are even a lot of slimming creams that add aminophylline, known to be able to break down fat cells, and users can immediately take effect.

As a matter of fact, no clinical study has confirmed that aminophylline can break down fat, so it is the source to reduce excess fat and improve diet and living habits.

 

◆ Tips for flat abdomen:

Sitting at the work desk every day, nine to five, many white-collar people become a bit pregnant in October. People who lack exercise and work after lunch are most prone to "bellies" in their abdomen. In addition, urban people are generally prone to minor gastrointestinal problems, and indigestion can also lead to abdominal deterioration.

In daily life details, if you pay a little attention to some basic rules, the even abdomen will still be around.
Eliminate tension when eating
Many people are sensitive to their stomachs, especially women. It may be due to hormone receptor problems in the gastrointestinal mucosa, leading to frequent intestinal functional diseases, which are incorrectly referred to as enteritis.

The daily prevention method is to correct the posture when eating, eat slowly, the environment should be quiet (if you turn off the TV), chew enough.
Food needs to be cooked
The current fashionable cooking is half-raw, which causes starch to not be destroyed, and starch sugar in most vegetables and cereals is concentrated in the large intestine, producing carbon dioxide, resulting in abdominal bulge.
Healthy food
Yogurt and fermented milk can activate essential substances for digestion, help improve intestinal microbial systems, and thus prevent abdominal bulge.

Drink less gas drinks and chew gum
When drinking gas drinks or chewing gum, it will swallow a lot of air, especially the polyols contained in the gum, will not be digested by the small intestine.
Exercise a strong abdomen
A strong abdominal wall reduces gastrointestinal bulge.

Walking, drinking water, massage
Walking and drinking water make your abdomen flat. At the same time, you can massage around the abdomen every day.

Increase minerals to avoid premenstrual syndrome
If your waist circumference is larger than usual before menstruation, try iron (fruit, dried fruit), calcium (dairy and mineral water) zinc (red meat, fish, shells, seafood ......) The food, these minerals can help you balance hormones and avoid this pre-menstrual syndrome.

Control breathing
Correct breathing can help eliminate toxins and nervousness in the body, make people feel good, and maintain a beautiful posture.

 

◆ 4. Shoulder exercises for slimming beauty:

1. Standing upright, legs separated slightly wider than buttocks, slightly bent. Your eyes are straight ahead and your back is straight. Hold a two-pound ball or other object with both hands on your hips.

2. Hold the ball in the right hand, raise your arms straight up, and pass the ball to the left hand at the top of your head.

3. Drop your arms, return to your hips, and start passing the ball again. The movement of both arms looks like a rotating windmill.

4. Repeat the pass for 20 times. The action should be slow, and do not rely on impulse.
Note: Do not pass the ball by means of your wrist. The arm, back, and neck must be straight so that you can pass the ball naturally instead of rolling the ball.

 

◆ 5. Calf exercises

1. Sit down against the wall, straight back, and put your feet on the ground. Hold a 16-pound fitness stick on your thigh, about 3 inch away from your knees.

2. the heel is lifted up, and the exercise stick is pressed under both hands.

3. Repeat this set of actions 25 times.

 

◆ 6. Deal with obesity in your lower body
Fat legs greatly affect women's physical beauty. This has a certain relationship with genetics.

If most of your family members have thick and fat legs, you may also have a bloated thigh.

Sports scientists found that the lower body fat, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate.

Fat in other parts of the body can easily increase or decrease the fat cells, but the lower body of fat cannot.
To make the thigh slim, there are ways, and it is not complicated, as long as you persist, it is completely possible to do.

The following are three methods recommended by experts to attack the thick thigh after long-term research:

There are many types of sports. If you set your goal to a thick thigh, you 'd better choose a kind of exercise that focuses on your legs. Because of the high muscle activity, such as the thigh and hip muscles, you can increase the total amount of heat burned.

Best exercise for thigh and hip muscles is walking, cycling (including indoor fitness bicycles), cross-country skiing, and stair-crawling.
Experts believe that running can consume fat, but for people with thick legs and buttocks, they may feel that running is difficult and uncomfortable, and they do not want to stick to it. Therefore, it is a good way to combine walking and running. That is to say, it is mainly about walking, and there are several short-distance runs on the way, each running 100 or 200 meters. After getting used to it, we gradually extend the running time.
Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water, or wear a life jacket to run at one end of the deep water. The resistance of water can make the legs more laborious, but it does not have to bear a large shock as running on the ground, so it is a good way to subtract the legs and buttocks fat.

What is the amount of exercise required to make the thigh Slim? If your heart is healthy, exercise for 20 minutes every day. If you want to burn more fat and make the thigh lines more beautiful, you 'd better exercise each morning and evening, every 20 to 30 minutes. In addition, you can also consider activities such as gardening work.
Exercise intensity must be kept low to moderate-at best, up to 60% of the maximum. Maintain exercise intensity at this level to burn more fat. Exercise duration is more important than exercise intensity. To lose fat, walking for one hour is equivalent to running for 20 minutes.

 

◆ 7. Make your arm useless:

In daily life, the arm is the most intense part of the activity, but its stretching direction is mostly the front or the side. Because it is less than the back movement, the inner arm is easier to relax. In addition, the muscles are more likely to accumulate fat, especially after the age of 25. In any case, to have a strong muscle, you must cover everything.

1. Exercise the inner arm to make it strong.
The hands are staggered, the thumb is down, and the arms are stretched forward. Static 2 ~ 3 seconds later, move your hands upside down and take it back, and then extend it for about 2 ~ 3 seconds. Take a few minutes ~ 20 times.

2. Tense your arms.
Massage the shoulders with one hand without stopping the shoulders. The pressed hands keep pressing down the arms, especially the internal muscles of the arm. Five times in about five seconds.

3. Improve the loose of the inner arm
The palms of the two hands are staggered in the ears, and the force is stretched up, and the rest is 2 ~ 3 seconds later. The normal muscles are not used during training, and the normal posture can be turned over. A total of 5 ~ 10 times.
In muscle training, there are swimming, standing up, and so on, as well as stretching static motion. In the static aspect, it can make the muscles continue to be tight, with the effect of tightening and preventing fat precipitation; while the dynamic movements such as standing up at the ground are more suitable for people with better physical strength.

 

◆ 8. foods that can eat fat:

Fat is eaten, but reasonable eating will also eat your excess fat.

We may wish to use some foods with lipid-lowering effects to help you eat body fat.
Vegetables: garlic contains sulfur, the formation of sulfur compounds can reduce blood cholesterol and prevent thrombosis, help increase high-density cholesterol, is good for weight loss.
Cereals: oatmeal is rich in linoleic acid to prevent atherosclerosis.

Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all have the function of lowering cholesterol.
Medical experts believe that there are many effective substances in human daily diet that can remove excess fat in the body. People can enjoy delicious food while losing excess fat. In recent years, many popular diet products in the world are made from cereals and marine foods. For example, some slimming cookies use beans, cereals, and marine foods as raw materials, extract the essential 32 kinds of nutrients and special fiber components that are essential for the body to lose weight, absorb excessive body fat, and adjust the nutritional imbalance. A small packet of biscuits for breakfast with a cup of yogurt or soy milk, both weight loss and health.

 

◆ 9. Drink soy milk to lose weight:

Soy milk contains soy Saponin to reduce cholesterol and neutral fat in blood. An increase in neutral fat in the body can lead to obesity. Obesity is detrimental to atherosclerosis, hypertension, coronary heart disease, and diabetes.

Therefore, it is good for the body to drink more soy milk everyday.
Nutritionists believe that obesity is not caused by excess nutrition, but by structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, leading to endocrine and fat metabolism disorders, this results in fat savings and obesity.
Therefore, reducing the consumption of animal products and increasing the proportion of natural plant foods in the diet structure is the only way to achieve healthy weight loss. Regular consumption of fresh soy milk can balance nutrition, adjust the endocrine and Fat Metabolism System, stimulate the activity of various enzymes in the human body, break down excess fat, and enhance muscle activity, it not only ensures that the human body has enough nutrition, but also achieves the role of healthy weight loss.

 

◆ 10. Teach you how to "eat" Fat:

Eating the following foods can effectively inhibit various diseases caused by high fat intake.

Onion: it has the following functions: it contains a certain amount of sulfur compounds and a small amount of sulfur amino acids, which can reduce blood pressure and prevent atherosclerosis. Users over 40 years old must eat more frequently.

Apple: because it is rich in pectin, cellulose, vitamin C, etc., it has a very good lipid-lowering effect. If you eat two apples each day for a month, the low-density lipoprotein cholesterol, which is harmful to the cardiovascular, will be greatly reduced in most people's blood, and the high-density lipoprotein cholesterol levels that are beneficial to the cardiovascular will increase. Experiments show that about 80% of hypertensive patients have lower cholesterol levels. Apple can help eliminate excess sodium salt and prevent leg edema. Eclipse of three apple, you can maintain a satisfactory blood pressure. Apple, rich in pectin, can help the intestines and toxins, accelerate the detoxification effect and reduce heat absorption.

Garlic: A sulfur-containing compound that can reduce cholesterol in the blood, prevent the formation of thrombosis, help increase high-density lipoprotein, and protect the heart artery.

Milk: contains a large amount of milk acid and calcium. These substances can inhibit cholesterol accumulation in arterial blood vessels, inhibit the activity of cholesterol enzymes in the human body, and reduce cholesterol absorption.

Oatmeal: it is rich in linoleic acid and baicalin, which can prevent atherosclerosis.

Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., with the role of reducing serum cholesterol. Indians have almost no high blood pressure or coronary heart disease, mainly thanks to their long-term use of corn as the staple food.

Kelp: contains a wide range of, fiber algae, these substances can reduce blood lipids and cholesterol in bile.

Grapefruit: grapefruit acidic substances can help increase the digestive juice, promote digestion, eliminate fatigue, beautify the skin. Grapefruit is rich in vitamin C with less sugar.

Tomato: Tomato contains red, food fiber, pectin and other components, can reduce the intake of heat, promote gastrointestinal peristalsis.

Leek: Aside from calcium, phosphorus, iron, sugar, protein, vitamin A, and vitamin C, Leek also contains carotene and a large amount of cellulose, which can enhance gastrointestinal peristalsis and have a good laxity, it can exclude excessive fat and toxin in the intestinal tract.

Grape, grape juice, and wine are also a natural ingredient that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.

Shiitake Mushrooms: it can significantly reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein cholesterol, which are frequently consumed, leading to a relatively increasing trend of high-density lipoprotein in the body.

Winter Melon: It is often used to eat winter melon, which can remove excess body fat and water and play a role in weight loss.

Carrot: it is rich in calcium citrate. It is discharged from defecation after it is combined with bile acid. The body is bound to use cholesterol in the blood to produce bile acid, thus lowering the cholesterol level in the blood.

 

◆ Help You With slimming down your soup on the seventh day:

Ingredients: Onion, tomato, cauliflower, cucumber, celery, and green peppers

Practice: Put it all in a pot and boil it into a dish soup.

Syntax:
Day 1: only eat vegetables and drink soup;

Day 2: only eat fruit and drink soup

Day 3: eat fruits, vegetables, and soup;

Day 4: eat a little meat, vegetables, fruit, and soup

Day 5: eat fruits, vegetables, and soup;

Day 6: only eat fruit and drink soup;

Day 7: only eat vegetables and drink soup.

The above is the "seven-day thin body soup", it does work, do not believe you try, seven days thin five catties is not a problem.
Remember: fruits, vegetables, and meat cannot be dumped. If you are hungry, you can drink it. If you want to drink it, you can drink it. If you want to think about it, you can drink it. The effect is better.

 

◆ 12. Ol slimming drinks:

Busy office workers do not have time to make slimming meals. Here we recommend several drinks for you. Just remember the drinking time and you will be able to make your body light.

 

◆ 13. Drinking time:

When you get up in the morning (start to drink after waking up)
Principle: When you get up, the body's metabolism rate is low. When you get up, you can immediately drink hot boiled water to stimulate your brain to increase the metabolism rate.

 

◆ 14. slimming methods and rules:

1. eat three meals as usual.

2. Hot boiled water 2 cups.

3. Join the bed and drink immediately, not before breakfast.

4. It cannot be replaced by other drinks.
Tip: You can see the effect within two weeks after drinking at the specified time.
In addition to reasonable diet, it is more important to exercise properly when you lose weight. As long as you persevere, you will surely receive the best slimming effect.

 

◆ Five tips:

Maintaining a light and slim posture is the dream of all Chinese and foreign women, and our ancestor is no exception.

The popular methods of losing weight may be more effective because they are more suitable for "China's national conditions? Drop the Western diet pills, and try the "treasure" of Chinese people to lose weight.

1. Peach Blossom to lose weight
Tang xuanzong's princess Yang Yuhuan is fat and Zhao feiyan, the queen of the Emperor of the Chinese character, is thin. Both of them are famous beauty in history. Therefore, the later saying is "fat and thin. But if it's too fat or too thin, it's annoying. Obesity not only causes a lack of style, but also affects the health of the body. Therefore, it is necessary to lose weight. Shi Chuan Yang Guifei uses a single peach blossom to lose weight. The method is extremely simple. Sichuan peach blossom 10 grams of water, drinking from time to time, not only can lose weight, but also can make the face white skin, can be described as one to two. This product has been collected in the "elbow back" and "dry gold", and all pointed out that it can "waist", indicating that this product has a significant effect on weight loss. Peach Blossom is able to lose weight because it has the effect of cleaning and phlegm, so that it is out of the stool. Li Shizhen believes that "the decline of the leak, the benefit of the large intestine is very fast, used to cure Qi real-person disease water drink swollen full, the size of the band inverted occlusion, is harmless "(" materia medica Day "). It can be seen that peach blossom has the function of Removing Fat and losing weight. (In my opinion, this method is also useful)

2. Towel slimming
After the towel is soaked in cold water (tap water) and most of the water is screwed off, the upper limbs, lower limbs, waist, back, neck, abdomen, and chest are pushed in sequence, each part is repeatedly pushed 10-20 times. Wash the towel repeatedly during the push to maintain a certain temperature and humidity.
Cold water can consume most of the heat. Heat Energy is the conversion of sugar and fat in the body. Therefore, it consumes heat energy, that is, sugar and fat, promotes sugar and fat metabolism, and plays the role of skin beautification. (It's winter now. ^-^ I wonder if you can stick to it. Can also defend against colds)

3. Refreshing and losing weight
Naked, with a brush in turn from the left upper limb lateral, inner, on the outer side of the heart, inner, left lower extremity lateral, inner side of the right lower extremity, inside and buttocks, back, back neck, abdomen, chest brush body. Each part of the brush repeatedly until fever, the skin is slightly red. You can also wet your hair with water and brush your body, and the slimming effect is better.
In addition to weight loss, this method can also prevent colds and hypertension. For a long time, the skin can become smooth and rosy and elastic, and it is also a good method of bodybuilding.

 

◆ Sixteen or five slim bath methods (if you have any conditions, consider ):

(1) Crude Salt Bath: using a natural crude salt bath without manual modification, you can lose weight without knowing it. This is the secret of many Japanese girls.

1. Mix about 2 tablespoons of coarse salt with 40 degrees of warm water.

2. Soak in the bathtub for about 5 minutes and leave the bathtub for about 30 seconds. This will take about 2-3 times.

3. At last, clean the whole body with the body wash lotion, including hair! You can replace coarse salt with bath salt, but not edible salt. It can make the body's waste quickly discharged, in addition to bath there will be a lot of minerals attached to the skin, increase the moisturizing effect, make the body warm up, increase blood circulation and metabolism, in addition to weight loss, it also has curative effects on headache, cold fear, and shoulder acid.
Don't take a bath if you are too hungry, too full, or drunk. If you are too hungry to take a bath, there will be a risk of blood sugar reduction and shock. If you are too full to take a bath, it will affect your digestion function.

(2) essential oil bath
Ultra-micro molecules of essential oils are slimming Special attack teams that penetrate into the bottom layer of the skin to beautify the body.

1. Place the bathtub in the bath water of about 40 degrees.

2. Drop 8-10 drops of essential oil into the bathtub. Essential oils such as rosemary, lemon, and orange can be used.

3. While taking a bath, you can drop a bath ball for dry skin.
Lemons, oranges, and so on are all post-grade essential oils for slimming and oil drainage. Rosemary can enhance blood circulation and detoxification.

(3) exquisite coffee Mineral bath
The minerals in coffee make the loose skin more and more tight, so after drinking coffee, never lose the coffee dregs that can make you slim down.
1. pour the coffee bag into a pot and cook it better than usual.
2. Pour the brewed coffee into the bathtub and soak it for 18 minutes.
Before taking a bath, clean the skin to avoid pore congestion and hinder the absorption of sweat and slimming molecules.

(4) Warm dual-bubble
In addition to the original bathtub, you have prepared a large tub, while putting hot water, while putting warm water, take turns to change the bubble, the body will become better without knowing it.
1. First soak in 42 degrees of hot water, soak until the body sweat.
2. Leave the bathtub and dry your body with a dry towel.
3. Enter the warm water of 35 degrees, until the body adapts to the water temperature, and then enter the hot water, so that the back and forth Bubble 4-5 times.
This method is similar to the three warm bath method, through the continuous expansion and contraction of blood vessels, increase the blood circulation, even the last slightly vascular don't let go, this method of water temperature and Bath Times, it can be adjusted according to the individual's Constitution, but it is not recommended for girls with Brain and Heart vascular diseases.

(5) Healthy thin green tea bath
Green tea is the leader of the slimming army. You cannot think of it as thin!

1. Drop the green tea dregs (three times) or 3-5 packs of tea bags into the stockings or cotton bag.

2. Put the bag in the bath water to launch the water, and soak for about 20 minutes at a time.
Make sure to use green tea for bubble, do not use other tea, the green tea in the tea and caffeine can increase the fat metabolic rate, thus can effectively combat fat. While taking a green tea bath and drinking green tea, you can achieve the effect of sculpture. But be careful not to take a bath with overnight tea.
Bitter Gourd green tea. It is bitter gourd slices, put in green tea together to soak and drink. Random.

 

◆ 17. [several types of slimming vegetables ]:
Many people who are fat or worried about fat do not always think that eating vegetables will not gain fat. Therefore, they tend to eat vegetables without choice or control. In fact, excessive intake of vegetables containing high levels of carbohydrates also results in excess carbohydrate storage in the body. So what vegetables are good for fat people?
Cucumber: compared with other nutritious vegetables, cucumber has fewer nutrients. Moreover, the malonic acid contained in Cucumber helps to inhibit the conversion of carbohydrate from various foods into fat in the body.
White radish: radish contains mustard oil, a spicy ingredient, which can promote fat substances to better promote metabolism and avoid fat accumulation under the skin.
Leek: leek contains many fibers and is not easy to digest. It can promote intestinal peristalsis and has a strong laxative effect, thus eliminating excessive nutrients in the intestinal tract.

Winter Melon: It has fewer nutrients and can remove excess body fat, which has a strong laxative effect.
Chilies: chilies are rich in water. It can promote lipid metabolism, dissolve fat, and inhibit the accumulation of fat in the off-peak period. Green Bean Sprout: contains a lot of water, which produces less heat after eating, and is more difficult to form fat accumulation under the skin.
Soy and soy products: Rich unsaturated fat acid protection, can break down the cholesterol in the rest, promote lipid metabolism, so that the subcutaneous fat is not easy to accumulate. According to experts, soap in beans can exclude a fat that sticks to the blood vessel wall and reduce cholesterol levels in the blood.
The method of vinegar beans is: Wash soy beans, drain the water, stir-fry for about 2 to 5 minutes (note do not stir-fry ). After the cool-down, fill the bottle, pour the vinegar into the bubble, and seal it. You can eat it in a week. Each day morning and evening, you can eat several pills, which means you can lose weight. If you are interested, try again.

 

◆ 18. Easy exercise to lose weight
Today, people seem to have forgotten the most cost-effective, least-side-effects method-exercise, which is prevalent in drug weight loss, device weight loss, and medical weight loss. Dr. Lu from the China losing weight Association said that exercise to lose weight is the best way to lose weight, but you insist on it.
Swimming creates a good shape
Among all kinds of weight loss sports, swimming is the best exercise item to be recommended to everyone. People who often swim are physically fit. People who do not know how to swim, bubble bubbles in the water, fight the water, and play a role in losing weight.

The reason why Swimming helps to lose weight is:

1. Swimming consumes a lot of energy. This is because the water resistance during swimming is far greater than the air resistance during land movement. It is effort-consuming to walk in the water, and swimming in the water will definitely consume a lot of heat. At the same time, the thermal conductivity of water is more than 24 times that of air, and the water temperature is generally lower than the temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

2. Lower Extremity and waist sports injury can be avoided. When performing weight loss on the land, the body (especially lower limbs and waist) must bear a large amount of gravity load due to the high weight of obese people, reducing its athletic ability and reducing its fatigue, this reduces your interest in losing weight and damages the joints and bones of the lower extremity. While swimming is in the water, a considerable part of the weight of obese people is subject to the buoyancy of water, so the lower limbs and waist are much easier, and the risk of damage to joints and bones is greatly reduced.

3. You can enjoy the natural massage service: when swimming, the buoyancy, resistance and pressure of the water is an excellent massage for the human body, the skin can also play a role in beauty. For the above reasons, obese people can indeed use swimming as their main weight loss exercise. However, before swimming, you must make preparations and pay attention to safety to prevent accidents.

 

◆ Nineteen, skipping rope to lose weight
In recent years, some foreign fitness experts have admired rope skipping.

It has many advantages:

1. Easy to use. Rope Skipping has many patterns, which can be simplified and complex and can be done at any time. It is especially suitable for fitness when the temperature is low and is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing for 20 minutes. This is a time-consuming and energy-consuming aerobic exercise.

2. Exercise multiple organs. Skipping rope can enhance the functions of the human cardiovascular, respiratory, and nervous system. The study confirms that skipping rope can prevent various diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, and menopausal syndrome. For lactating and menopausal women, skipping rope also has a positive effect on relaxation, which is also conducive to women's mental health.
In view of the unique health effect of rope skipping on women, French fitness expert mock designed a "gradual jump program" for Female Fitness practitioners ". At the beginning of the school, you can only jump for one minute in the original place. You can jump for three consecutive minutes in three days,

After three months, you can jump on for 10 minutes. After six months, you can perform "series hops" every day. For example, you can jump on for three minutes for a total of five times until you jump on for half an hour. One hop for half an hour is equivalent to 90 minutes of jogging. It is a standard aerobic exercise.
Although skipping rope is a good fitness method, it is easy to get hurt accidentally. Therefore, pay attention to the following:

1. Rope Skipping personnel should wear soft and light-weight high-help shoes to avoid ankle injury.

2. The rope is soft, hard, and moderate in width. Hard ropes are usually recommended for beginners. After skill, they can be changed to soft ropes.

3. It is better to select lawn, wooden floor and mud with moderate hardware and software. Do not skip rope on hard cement to avoid damage to joints and dizziness.

4. relax your muscles and joints during rope skipping. Coordinate your toes and heels with great effort to prevent sprains.

5. Fat and middle-aged women should use their feet to rise and fall simultaneously.

At the same time, do not jump too high to avoid joint injury due to excessive weight.