Eating six kinds of vegetables raw can help you lose weight quickly
“Eat vegetables as raw as possible, so as to retain the nutrients in the vegetables to the greatest extent.” “The more natural the cold salad, the better. Well, try not to blanch the vegetables if possible. "Vitamin is a water-soluble substance, and it is easy to lose vitamins when vegetables are blanched. Experts suggest that eating the following six vegetables raw can help you lose weight! 1. Cucumber
Cucumber contains vitamin C, vitamin B family and many trace minerals. It is rich in nutrients and has a crisp and refreshing taste when eaten raw. From a nutritional perspective, cucumber peels are rich in nutrients and should be eaten raw. But in order to prepare
Weight loss: 10 reasons why you starve to death without losing weight
Weight loss: 10 reasons why you starve to death without losing weight
q1. You are less What meal was it? Lunch, dinner or breakfast?
Reasons for gaining weight: No matter how busy you are, don’t skip breakfast! Not only will you not lose weight if you skip breakfast, you may also gain more weight!
The first question is to ask you, if you skip one meal, which meal do you skip? If what you eat less is "breakfast", then no wonder you can't lose weight! Tip: "Breakfast" is the first meal of the day, the most important meal, and you can rest assured to try your best
Beauty and slimming have become a fashion nowadays, when many women are worried about themselves. When you are troubled by your slim figure, it may even become a problem in your life. We can relax our mind and add a few more small habits in our daily life to lose weight naturally and easily. samlee tips: get used to controlling your diet.
1. Control high-fat foods, such as fried and buttery foods, and do not eat these.
2. In the usual diet, the higher carbohydrate content mainly comes from cereals (such as rice)
Eat pineapple to cleanse the body and eliminate fat
We can also eat delicious pineapples in the severe cold. This fruit can not only lose weight, but also has different effects on health. You should take a look at its various uses to lose weight. Do you think pineapple can also lose weight? ? It’s absolutely true. Pineapple contains almost all the vitamins and 16 natural minerals needed by the human body, and can effectively help digestion and absorption. The secret of pineapple weight loss is that it can effectively acidify fat and can be used every day. Eat pineapple with food or drink pineapple juice, but avoid
25 weight-loss exercises that can be done in ten minutes
When you get up early and go out to buy newspapers, go back and forth inside and outside the room. Take a walk for five minutes. If you are taking care of your children at home, do some squats for five to ten minutes while your children are sleeping. Wait for the pot to heat up. Do a few push-ups. After dinner, go out and play with friends or children. Do a few dumbbell exercises before going to bed. Walk around the street a few times while waiting for your child to get out of class, or run around while waiting. Ask how long you need to wait, and then use this time to go out for a walk
A must-see scientific weight-loss tip
Many people like to choose diet to lose weight, but many people do not control it properly or lose weight. Failure or health problems, so scientific dieting is the key to weight loss. If you are used to eating 3 meals a day, try eating 4 or 5 meals a day. We need to replenish energy from time to time throughout the day. , to ensure that you are energetic. If you eat something at any time, you will not feel hungry, avoid overeating, and keep you in good working condition. Eat more high-fiber foods and high fiber to lose weight. Become a lifestyle habit
1. Don’t forget breakfast: Eating a little breakfast can start your metabolism earlier.
2. Walk with something heavy and walk with one pound of weight: per minute. You can consume 3 more calories.
3. Talking while standing: You can consume several more calories per minute when talking on the phone while standing.
4. .Leave your desk: When you are at work, you can also find opportunities to burn more calories, such as going to the bathroom on another floor.
5. Stand up and dance at any time: dance to the beat of the music
Weight loss method of winter melon to lose 15 pounds in a month
How to eat: Eat small meals frequently. Eat a few mouthfuls when you are hungry. Try to wait for the soup to cool down before drinking. Keep eating winter melon with shrimps and do some exercise for a month. Walking) can lose about 1520 pounds. Please be careful not to eat shrimp heads, because they are also high in cholesterol! Ingredients: Shrimp/sea rice can also be used. Method: 1. Peel the shrimps, remove the shrimp threads, and wash them. Clean, drain and put into a bowl; 2. Wash, peel and core the winter melon and cut into small domino pieces. 3. Add the shrimps to the pot with cold water and cook until crispy. Add the winter melon and cook until the winter melon is cooked.
Beauty Slimming Tea
Oolong tea: Due to dieting and losing weight, eating less means insufficient food residues. Sometimes the food remains only once every few days, which makes it easy to dry out. It is recommended to drink oolong tea. Ingredients: Oolong tea Method: Simply brew with boiling water. Efficacy: Helps digestion, removes phlegm, relieves the poison caused by greasy food and alcohol, and eliminates cellulite. Barley tea: There are many reasons for edema. If the edema is simply caused by water retention, it is recommended to drink barley tea. Ingredients: 10 grams of fried barley, 5 grams of fresh lotus leaves, and 5 grams of hawthorn.
Method: Boil hot water and it is ready to drink. Efficacy: clearing heat, diuresis, and healing
The healthiest food for weight loss
Both theory and practice have proven that konjac soluble dietary fiber is the best dietary fiber. The glucomannan content contained in konjac is as high as 90%, and its water-holding capacity is particularly strong. After absorbing water, it swells up to 80 to 100 times its own weight. The viscosity of 1% aqueous solution is generally above 15000mpa·s, and can reach up to 36000mpa. ?s, much more than any currently known soluble dietary fiber. Konjac food has been eaten in many countries in the world, and Japan is the country with the most konjac food. On average, each person eats 0. Body waste.
Summer: Eat more vegetable salads, fruit salads, steamed fish and fresh fruits to keep your body "refreshing". Autumn: Eat more pumpkins, which are rich in nutrients and can not only enhance the body's immunity but also make your skin plump. Winter: Eat more root vegetables, cereals and seaweed. In the process of cooking food, add condiments that can heat the body, such as
Milk diet
A bag of milk every morning, the one-pound kind. I can eat some vegetables and a small amount of meat at noon, and then have a one-pound bag of milk in the evening. If I stick to it for a month, the effect is really good, and I can lose about 10 pounds. Moreover, drinking milk smoothes the intestines and stomach, helps digestion, and the most important thing is to lose weight and make the skin dewy.
Honey + white vinegar weight loss method
Drink on an empty stomach in a ratio of 1:4 20 minutes before breakfast; drink immediately after lunch and dinner,
..555. .Recently, the pimples on my face have become more and more serious... I decided to find a method to remove the pimples... I found these two dong dong... When mommy comes back, I will definitely beautify my face with him! !!Facial slimming mask
Ingredients: 1 lotus leaf, 2 teaspoons of coix seed powder, 100ml of water
Method: First, soak the lotus leaf in water and simmer over low heat for about 2 minutes , simmer until a small amount of water remains; then filter out the lotus leaves, take about 3 teaspoons of juice, and add job's tears
Try three body-slimming teas for white-collar workers
Are you an office worker? Do you want to have a beautiful figure? If you want to lose weight, are you unwilling to endure the pain of hunger, but also suffer from no time to go to the gym? So, here is a wonderful way to lose weight - tea! Why can tea make you lighter? This is because traditional Chinese medicine believes that the causes of obesity are caused by "dampness", "phlegm", and "water stagnation". Therefore, most light-weight foods are best for strengthening the spleen and stomach, diuresis, and diuresis, and the function of tea lies in this. It clears away heat and diuresis, resolves phlegm and eliminates food, warms and nourishes the spleen and stomach. Oolong tea, Tieguanyin, etc. are the best recipes for losing fat and slimming after a crazy meal
As spring arrives, clothes become thinner. Come up with a plan for your mouth and don't let the fat steal the show this season.
The first stage of "return"
It takes about three or four days. The purpose is to slowly discharge the sediment after gluttony and return to a normal and regular life.
Eating tips: Eat three meals, mainly fruits and vegetables
Eat a good breakfast
After getting up, you can drink a glass of juice first. After the human body sleeps all night, the body will There is a lot of waste accumulated, and the human body is too acidic. Use alkaline juice to neutralize it.
A complete guide to coffee slimming for women in the office
Coffee beans come from the fruits of the coffee tree. The red color belongs to fire, enters the heart, and the qi is burnt and bitter, and merges into the large intestine. It is pungent, sweet, bitter and astringent in nature and will become charred when fried. The glycol taste has nourishing and soothing effects, which can relieve pain, and the pungent taste has the effect of promoting qi and can pass through the brain-blood barrier to treat superficial wind-heat and headaches. The bitter taste has the effect of drying dampness and purging, and can treat heat or dampness syndrome. In The function of burning fat is to firstly increase the basal metabolism so that calories can be completely metabolized. Coffee, like exercise, has the effect of burning off calories. If you take coffee after eating food, caffeine will promote your health.
Six tips for losing weight while eating sweets (pictures)
Star alert: These snacks will make you lose weight without even realizing it. Eat more
There are several kinds of snacks that I would like to remind you. They are like delicious bombs lying around you. They appear when you need them most, but it is easy for people to eat more accidentally. Unknowingly sowing the seeds of obesity. So please be careful before enjoying these delicacies below!
1. Nut snacks are extremely high in calories
Representative foods: snacks containing peanuts, almonds, walnuts and other nuts
Alert level: ＊＊ < /p>
Factors that cause obesity
The scientific method of losing weight is, of course, achieved through a reasonable diet and moderate physical activity.
While exercising, I strictly controlled my intake of staple food. Eat less high-calorie, high-fat foods....
Scientific weight loss requires a reasonable diet structure and appropriate physical exercise. The following content is for reference only.
1. You can lose weight even if you have a full stomach
Some people think that you can lose weight as long as you go on a diet, but this is not true. Because the calories contained in food are different, eating more does not necessarily mean that you consume more calories, and eating less does not necessarily mean that you consume less calories.
For example, eating 35 grams of steamed buns, 70 grams of sweet potatoes, and 120 grams of potatoes will yield the same amount of calories. This reminds us that when dieters choose food, as long as they eat large, low-calorie foods, they can be full without gaining weight.
Among various vegetables, winter melon, cucumber, cabbage, beans, etc. contain the lowest calories. If you want to achieve the same weight loss effect, eating two servings of the above vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro, etc., only half a portion is enough. Among fruits, watermelon has the greatest weight loss effect. Eating 200 grams of pears, peaches, apples, bananas, citrus, etc. will get the same calories as eating 750 grams of watermelon. Dried fruits have far higher calories than fresh fruits. Therefore, dieters should not eat dried fruits such as apricots or raisins.
For dieters, it is more beneficial to lose weight if they eat more fish than meat, especially cooked meat. You'll get the same number of calories from 120 grams of fish as 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionists' evaluation of meat is: four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to snack on soy products instead of apples.
The key to losing weight is to reduce caloric intake. Therefore, choose foods that are large in size and low in calories to keep you full and lose weight.
The following is the conversion formula for some food calories: 10 grams of cooking oil = 250 grams of peanuts, melon seeds = 25 grams of rice or noodles = 50 grams of lean meat = 120 grams of potatoes = 120 grams of fish = 150 grams of tofu =200 grams of fruit = 500 grams of Artemisia annua = 750 grams of watermelon.
2. The more you eat, the slimmer you will become
Many people who are overweight or worry about gaining weight always think that eating vegetables will not make them fat, so they often do not choose or add vegetables. Eat in a controlled manner. In fact, if you eat too many vegetables high in carbohydrates, the excess carbohydrates will be converted into fat and stored in the body. So, which vegetables are good for obese people to eat?
Cucumber The glycolic acid contained in cucumber helps inhibit the conversion of carbohydrates in various foods into fat in the body.
White radish White radish contains mustard oil, a spicy component, which promotes fat metabolism and prevents fat from accumulating under the skin.
Leeks Leeks contain a lot of fiber and are not easy to digest. They can promote intestinal peristalsis and have a strong laxative effect.
Winter melon contains fewer nutrients and can remove excess fat from the body, and has a strong laxative effect.
Mung bean sprouts contain a lot of water and produce less heat when eaten in the human body, making it less likely to accumulate fat under the skin.
Soybeans and soybean products are rich in unsaturated fatty acids, which can decompose cholesterol in the body, promote fat metabolism, and prevent the accumulation of subcutaneous fat. In particular, the saponin in vinegar beans can eliminate a type of fat that adheres to blood vessel walls and reduce cholesterol levels in the blood.
The method of making vinegar beans is: wash the soybeans, drain the water, fry them for three to four minutes (be careful not to burn them), wait for them to cool, bottle them, pour in vinegar to marinate, and cover them Seal it and it will be ready to eat in a week. Taking a few pills every morning and evening will have the effect of losing weight. Interested readers may wish to give it a try.
3. How to eat more and lose weight
It is actually very simple to lose weight by dieting, just use your mind to eat.
Don’t reduce the amount of food you eat, but change the way you eat instead... This can be said to be the smartest way to lose weight now. First of all, don’t eat when you’re too hungry, don’t eat too fast, and don’t force yourself to eat food you don’t like. These can all lead to poor calorie consumption and the food you eat can easily turn into fat. Also, eating at a certain time every day is more important than you think, because it can develop regular consumption.
1. Correct bad eating habits
Most of the eating habits of obese people are automatic and unconscious, and they lack thinking and real appreciation. As a result, you miss out on a lot of the fun you can get from food, and you often consume more calories than you should. Let me ask you, when we chew a big bag of potato chips, do you know how much you eat? Are you savoring every bite? Have you eaten too many calories?
The following person who loses weight is an example of unconscious eating. She loved ice cream and would eat a bowl every night. At the request of her weight-loss coach, she began counting how many bites she ate and noting the pleasure (satisfaction) each bite brought her. As a result, she ate an average of 16 bites a day, and found that the first 4 bites were delicious, and then about 10 bites were less sensible (ie, unconscious, habitual eating); and the last two bites were delicious because she Almost finished eating. With this new understanding, she understood that the 10 bites in the middle were excess and unnecessary calories.
When reviewing the food diary, special attention should be paid to the following points:
(1) Eating time
Whether it is concentrated at a specific time during the day Eating? The most typical bad habit is to eat a small amount for breakfast and lunch, and then eat a big meal at night. Also, did you eat before going to bed? Did you have any snacks in the afternoon? Is your diet irregular? Another situation is that you stick to the dietary rules on weekdays, but lose control on weekends.
In this way, all previous efforts are wasted. Therefore, people with this tendency should actively look for other activities (such as exercise) to replace the habit of eating.
(2) What to eat
Pay attention to whether you have any special preferences in the food you choose? Which food has higher calories? Can it be replaced with low-calorie food? Will you only eat what you like? What's the most irresistible food?
Control food intake and calories. Most people often consume too many calories without realizing it. Therefore, the content of each meal should be carefully considered.
(3) Where to eat
Except for three meals, where do you often eat? Do you eat in a fixed place? Do you have the habit of eating while watching TV? Do you have the urge to eat?
(4) What do you do while eating?
What do you do while eating? The worst thing is to watch something like TV, photography, magazines, etc. while eating, and avoid listening to the radio. "Eating" is something that requires concentration, and the posture of eating is also very important. Also, is there anyone who always overdoses every time you eat with him? Eating partners also play a vital role and are often an important factor in stimulating eating.
2. The Knowledge of Eating
Many people who lose weight will have appetite in specific situations, opportunities or activities. The reason is that they associate specific things with "eating", and when doing these things, It will make people hungry. For example, read the newspaper while eating breakfast every morning, and eat snacks while watching TV every night. Because these things are closely related to "eating", doing these things will make people want to eat.
Clearly separate “eating” from other activities so as not to cause appetite due to these things. It's not a fantasy that you only feel hungry when your body really needs to replenish calories. Here are five methods that counselors can use to help dieters control unnecessary eating.
(1) Eating and drinking at regular times
If a dieter eats many times a day, he will feel craving for food at those times, so it is very helpful for him to set a timetable. Helpful. Regular meals do not necessarily mean eating at the traditional times of three meals a day, but require him to find the most suitable schedule based on his actual needs.
For example: He has breakfast at seven o'clock in the morning and incorporates this into his schedule. If he feels the need for a snack in the evening, add that into the schedule as well. Control the number of meals, including the normal three-meal diet. Remember not to be too demanding on the dieter and let him choose a tolerable plan.
Following a schedule can help losers stop thinking randomly and focus on the implementation of the plan. For example, if you plan to have a late-night snack at 9 p.m., even if you feel hungry at 8:15, you can still consider whether you are really hungry or just want to eat. You can also decide whether you want to endure it for a while longer and eat at your normal meal time after forty-five minutes.
The following is a diet schedule designed by a dieter for himself:
Time meal name and content
7:00-7:20 Breakfast
10:30-10:45 Breakfast snacks
12:30-1:15 Lunch
6:25-7:00 Dinner
9:00-9:20 Late night snack
The instructor should inform the participants: they should follow the schedule as much as possible. Occasionally violating the rules is unavoidable, but they must fully comply with the schedule. When you are hungry at other times, it is best to distinguish whether the "hungry" feeling is true hunger or an appetite caused by other factors.
(2) Don’t eat all the food on the plate
The instructor must also remind dieters to pay attention to this. I believe that mothers’ rule, “Eat everything on the plate!” is a saying that everyone is familiar with. Not wasting food is a good thing, but before you eat too much, give it some thought.
When you eat everything on your plate, it means that the amount of food you eat is determined by the person who prepares the meal for you. Unless this person has a tacit understanding with you and knows how much energy you need to replenish, it will either be too much or not enough, and it will never be just right. We are used to serving food for others and always add more. In other words, you will consume too many calories. When you are used to clearing the food on your plate, you will be controlled by the food in front of you. You will not stop until all the edible things in front of you are gone.
Weight losers should work hard to control themselves and change the habit of finishing food. Unless they are really hungry, try to leave some leftover food on the plate every time they eat, like two A pea and a sip of mashed potato, etc. In this way, you can control the quality and quantity of your own meals instead of being controlled by the person who holds the food.
(3) Chew carefully and slowly
Many people devour food voraciously, and they can only touch it lightly with food that has passed by in a hurry. And tasteless. This way of eating greatly reduces the fun of eating and enjoying delicious food. More importantly, eating too fast may make you lose your guard and eat too much accidentally.
The physiological function will automatically produce a "satisfaction" signal when enough is enough: "Enough! Enough! I can't eat anymore."
"This process takes about twenty minutes and is quite complicated. The units involved include: hormones in the stomach, small intestine and other factors. If you eat quickly, you may have taken in too much food before the instruction arrives. Therefore, the internal physiological control function will be derailed.
So the instructor should tell the dieter to slow down the eating speed, so that the body will not be as terrible as a train derailing. The dieter has eaten tens of thousands of calories since he was a child. This means that he may have had the experience of devouring tens of thousands of meals. It is not easy to get rid of such a deep-rooted habit. The instructor must advise the loser to be patient and practice the following methods consistently until the old habit is eradicated and formed. New habits.
There are two ways to slow down your eating speed, just like remembering to brake when driving, so that you can fully appreciate the delicious food.
①. Put down the knife, fork, bowls and chopsticks between two mouthfuls of food
Every time you take a mouthful of food, put down the fork, chew the food in your mouth well and fully, then swallow it slowly, and then fork another. The same goes for eating soup with a spoon, and taking a break between bites.
Take a break during the meal.
Take a break during the meal. Take a break. The initial rest time may only be thirty seconds, but you can slowly extend the time to one minute, two minutes, and the final goal is a three-minute pause. You can use it to think about the food you just ate, and then Calmly decide how much to eat again. This habit can help you eat less. Experiments with animals have shown that even if animals are allowed to eat after being interrupted, their food intake will not be as much as if they were allowed to eat in one go. .
(4) Concentrate on eating
Some dieters will do other things while eating, such as doing something they like, answering the phone, watching TV, and reading magazines. Etc. This behavior has two disadvantages: 1. If you associate eating with other activities, you will inevitably not have an appetite. 2. If you don't concentrate on tasting the food, the body will absorb the calories, but you will not feel "full".
Many test results show that some dieters only absorbed calories when they ate half a bag of popcorn, 45 cookies, 22 crunch bars, or three-quarters of a pound of assorted dried fruits. There is no taste of the food.
So the instructor may recommend that the dieter focus on eating, such as watching TV at other times, or eating first and then reading. , rather than reading while eating. The experience of "eating" should be simplified and do not combine it with other activities.
If this suggestion sounds very unfavorable to the dieter, it means that it is in his mind. There is already a deep-rooted concept that involves "eating" with other activities. The more he hates this method, the more he needs it.
(5) Keep more than 6 hours between each meal
p>After each meal, you should avoid sitting or lying down, and it is best to actively engage in various daily activities. After working continuously for 6 hours, you will naturally feel hungry. If you eat at this time, you will feel that the food is particularly delicious. The activities you engage in are not limited to content. For example: housewives can do housework; students can read or do light exercise; office workers can handle official business or take a walk and other relaxing and enjoyable activities. In addition, bathing, gymnastics, and rest should be combined at the same time to successfully achieve the goal of losing weight.
In fact, the scientific method of losing weight is achieved through a reasonable diet and moderate physical activity.
Simple exercise to lose weight easily
In today’s world where various methods such as drug weight loss, device weight loss, and medical weight loss are popular, people seem to have forgotten the most economical and least side-effect method—— sports. Dr. Lu from the Chinese Weight Loss Association said that exercise is the healthiest way to lose weight, but persistence is more important.
Swimming builds a good figure
Among all kinds of weight-loss exercises, swimming is the best exercise worth recommending to everyone. People who swim regularly have a fit body; for people who can't swim, soaking in the water and having water fights will have some effect on losing weight.
The reasons why swimming is good for weight loss are:
1. Swimming consumes a lot of energy. This is because the resistance of water during swimming is much greater than the resistance of air during land exercise. Walking in the water is laborious, and swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times greater than that of air, and the water temperature is generally lower than the air temperature, which is also beneficial to heat dissipation and heat consumption. Therefore, the energy consumed during swimming is much greater than that in land-based sports such as running, so the weight loss effect is more obvious.
2. Can avoid sports injuries of lower limbs and waist. When performing weight loss exercises on land, obese people have a large weight, which causes the body (especially the lower limbs and waist) to bear a large gravity load, which reduces exercise ability and makes them prone to fatigue, which greatly reduces the interest in weight loss exercises and can cause injuries. Lower limb joints and bones. When swimming is carried out in water, a considerable part of an obese person's weight is borne by the buoyancy of the water, which makes the lower limbs and waist much more relaxed, and the risk of damage to joints and bones is greatly reduced.
3. You can enjoy natural massage services: when swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body, and can also play a beautifying effect on the skin. In view of the above reasons, obese people can indeed use swimming as their main weight loss exercise.
But before swimming, you must make preparations and pay attention to safety to prevent accidents. Skipping rope to lose weight
Some foreign fitness experts have particularly praised rope skipping in recent years. Because it has many advantages:
1. Simple and easy. There are many kinds of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once you learn it. It is especially suitable as a fitness exercise in seasons with lower temperatures, and it 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 doing fitness dance for 20 minutes. It can be said to be an aerobic exercise that consumes less time and consumes more energy.
2. Exercises various organs. Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. Studies have proven that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect of relaxing emotions, which is also beneficial to women's mental health.
In view of the unique health-care effect of skipping on women, French fitness expert Mock designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day? If you jump for 3 minutes each time, ** *5 times?, until one jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise.
Although skipping is a good fitness method, it is easy to get injured if you are not careful, so you should pay attention to the following things:
1. Rope jumpers should wear soft, lightweight high-top shoes to avoid ankle injuries.
2. The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient.
3. It is better to choose a venue with moderately soft and hard lawns, wooden floors and dirt floors. Do not jump rope on hard cement floors to avoid damaging joints and easily causing dizziness.
4． When skipping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains.
5. Fat people and middle-aged women should use both feet to rise and fall at the same time. At the same time, don't jump too high to avoid injury to your joints due to excessive weight bearing.
6． Before jumping rope, do some preparatory activities for your feet, legs, wrists, and ankles. After jumping rope, you can do some relaxing activities. "Weird walking" fitness
In walking sports, jogging and walking are the most common ways of exercise. In fact, multi-posture walking exercises are of great benefit to curing diseases, prolonging life, and maintaining health. Here are a few examples:
Toe walking: Lifting the heels and walking on the toes can promote the movement of the soles of the feet and the calves. The tension of the flexor muscles on the back is enhanced, which is beneficial to the dredging of the three yin meridians.
Heel walking: Lift your toes and walk on your heels, swinging your arms back and forth rhythmically to adjust your balance. This can strengthen the extensor muscles on the front of the calf to help clear the three yang meridians.
Walking with an internal splay: Most people walk with an external splay or in a straight line. If you change to walking with an internal splay, fatigue can be eliminated.
Walk backwards: When walking backwards, the whole body is relaxed, the knee joints are not bent, and the arms swing freely back and forth, which can stimulate infrequently active muscles and promote blood circulation. In addition, retrograde can also prevent and treat brain atrophy, and has a significant effect on waist and leg pain.
Walking on both sides: Squat slowly, put your hands on the ground, your back is slightly parallel to the ground, climb on your hands and pedal, and move forward slowly. It can increase the blood supply to the head, reduce the burden on the heart, and is effective in treating cervical spondylosis, low back and leg pain, varicose veins of the lower limbs and other diseases. Quick exercise to lose weight
10 minutes of quick full-body exercise. Although it will not make you lose weight immediately, it will make you feel tight. The rapid flow of peptides in the body caused by exercise will make you feel good about yourself. . This set of exercises consists of 5 movements, which are repeated in cycles to make your whole body move and feel happy. Do the entire set of movements 4 times in a row.
1. Stretch: Stand with your feet evenly spaced, stretch your hands upward, and then slowly bend down until your palms are flat on the ground.
2. In a lunge position, keep your hands on the ground and extend one leg backward into a lunge position; then hold your buttocks with your hands to straighten your torso, and perform 5 press-down and rise-up lunge movements (don't change legs - do it again with the other leg) 5 times of the same action).
3. Push-ups: After lunging, extend your front legs back, change to push-up position, and do 5 push-ups.
4． Hip and shoulder posture: After doing push-ups, relax your hips until your abdomen almost touches the ground, push your chest forward, place your hands on the ground, and straighten your arms for one minute.
5. Leg Lifting and Lowering Now push your butt towards the ceiling, keep your arms straight, lift your heels from the ground, and then lower them again. (You will feel your calf muscles vibrating.) Do this lifting and lowering movement 20 times in a row. Finally, the hands and feet move together. Gently lift into a standing position, and immediately return to the initial position of the first section, and begin to repeat this set of movements.