We lack only a fitness mechanism, the mechanism of the exercise into a habit. If fitness can be like brushing your teeth every day, used to wash the same, then you will be to "keep up with changes in plans," and trouble?
1, learn to reward yourself
On: As long as we exercise a year, went to ... ...
Wrong: This and fitness have to do?
Study found that, compared to never reward their own people, often reward their fitness to reach the "American College of Sports Medicine sports standard" 1-2 times more likely to be higher. Said a senior personal trainer, in our study had a woman decided that she was able to adhere to the gym as long as one year, she went to Ireland, hiking, she went into the final. There is a fitness gym in the 2 months later insisted he bought himself a new pair of shoes, 6 months after buying a new jersey. Incentives can be as simple as 100 sit-ups in the finish and then go to "Friends."
Personal trainer said, "any important things in life can be combined and Fitness"
2, the target must be high, but not prohibitive
On: Target - I go for 20 minutes a day.
Wrong: the abstract goal - I want to work harder to exercise.
Whether to increase endurance, to participate in triathlon, or do over 25 push-ups, set a goal can certainly help you better stick with it. The former president of the American College of Sports Medicine, Dr. 布赖恩沙杰 that if your goal is short-term, specific and realistic, such as "I walk 20 minutes a day", not "I have to work harder to exercise" be easier to stick with it. If you are easily reached the target, then should be to aim higher, and each had 4-6 weeks to approve, to ensure no deviation from the correct direction.
3, a note of your progress
To: keep a record of your fitness process.
Error: Yesterday I do it? Forgot!
Study found that on diets or exercise log records are more likely to lose weight. In addition, in one study, a detailed record of the people more than many people do not remember the double weight reduction. Note down form of exercise, exercise duration, intensity, distance, burning off calories and exercise location, and your mental state, physical level, the night before sleep and diet.
Pedometer, heart rate monitor and stopwatch can help you to record in detail, you can immediately give you a sense of accomplishment, and help understand their run or how far to go, how fast, how many calories burned, and their progress how much. Use these tools to challenge themselves, set new goals.
4, the "micro" Exercise
On: anytime, anywhere and move on.
Wrong: Busy day today is really no time to exercise the.
If your time is too small, taking only 10-15 minutes each day to exercise to keep physically and mentally in a good state (endurance training or strength training can be.) Although times a day to do a mini-campaign to help strengthen your fitness habits, but if there is time to do a day 3 times, it helps to lose excess weight. Study found that daily must attack the fitness of the people to adhere to conventional than 30-45 minutes fitness program fitness people accumulate more time, and if you can not guarantee a walk 1 hour, then came out as a time to campaign, even if only 15 minutes also.
5, to find a suitable partner
On: a fitness program friends.
Wrong: individual fitness.
Go to the gym with friends contribute to a better implementation of the fitness program. But this does not mean that any one friend can do it, Brown Medical School associate professor of exercise science department, Dr. John, Jackie West said, your friend should have higher fitness consciousness. A fitness program for beginners and fitness go hand in hand alone than beginners get a better fitness fitness effects, and the two can support each other, encourage each other to benefit from the group responsible.
6, a variety of exercise options
On: brilliant fitness program.
Wrong: only your favorite items.
People's enthusiasm for some kind of exercise may subside in a few months, so we should learn to control their movement enthusiasm. If you think there is no enthusiasm, or can not be raised, to immediately change the form of a sport bar. Ask a personal trainer to help you develop a fitness program each month, such as with the children to learn martial arts, or attend dance classes. Career coach, said, "With the physical enhancement, you will have more energy to participate in other sports, at the same time, it also helps to maintain a high initiative." Studies have shown that the human body will adapt in a few weeks some form of exercise. This time is the "campaign cycle," After this period, very difficult to gain significant results, unless you make changes.
7 day exercise
For: exercise 3-5 days per week.
Error: not more than 2 days have been tempered.
Salt Lake City, a consulting firm FirstFitnessInc. Chade Ke Li, chief exercise physiologist, said Washington, in order to put fitness into a daily habit, do not exercise more than two days straight. He explained that the exercise 1-2 times per week than those who exercise 3-4 times a week is easier halfway. Fitness frequency because the time or form of exercise than the fitness affect your fitness more perseverance. American College of Sports Medicine recommends exercise 3-5 days a week, if only out 3 days a week to fitness, then these 3 days should be evenly distributed to maintain a certain momentum.
8, the development of alternatives
On: miss miss, as long as tomorrow harder.
Error: can not continue, because there are obstacles.
Senior personal trainer recommended that anticipate some of the factors that may affect fitness, such as holidays and work, and then prepare a set of alternatives. Down in Notepad to overcome "fitness barrier" method, whenever trouble, you can do danger. Most importantly, do not give up when confronted with obstacles. Personal coach, said: "You might think, 'I have no time to go to the gym, and the weekend can not go anywhere, so just forget to stop, start again next week'. In fact, you need not exercise because of missed one or two feel guilty, we must learn to accept the truth, miss miss, as long as tomorrow to work harder on it. "
9, to allow time for fitness
On: 8:00 am, my gym time!
Wrong: Well, the evening to work overtime, not the gym.
Stickers affixed on the computer in time, or set the alarm and let it remind you every day in the fixed to the gym. When you are at the same time each day doing the same thing when you can develop a pattern. Once formed a fixed pattern, daily fitness and company meetings will be as important. The study also showed that people who exercise in the morning, afternoon or evening than in those who exercise get better results, because people will be more focused effort in the morning, physical strength and more abundant, you should find the best time period fitness to fitness .
Thursday, November 25, 2010
Winter of the most effective food thin waist 7
1. Cucumber
Cucumber and other vegetables, nutrient-rich compared to the nutrients it contains less. Moreover, the cucumber contains alcohol acid, contribute to the suppression of various dietary carbohydrates into fat in the body.
2. White radish
Radish mustard oil with spicy ingredients, with the promotion material for better fat metabolism, can avoid the accumulation of fat in the skin.
3. Chives
Leek and not containing more digestible fiber, can promote bowel movements, there is a strong laxative effect, which can eliminate excessive intestinal nutrients.
4. Melon
The nutritional content of melon with less and can get rid of excess body fat, with a strong laxative effect.
5. Pepper
Pepper is rich in capsaicin. Can promote lipid metabolism, and can dissolve fat, inhibit the accumulation of fat in the rest.
6. Sprouts
Bean sprouts with water and more food after the body heat generated little more difficult to form subcutaneous fat accumulation.
7. Soybean and soybean products
Soy products are rich in unsaturated fatty acid, can break off of cholesterol, and promote lipid metabolism, the accumulation of subcutaneous fat is not easy. Vinegar bean system of law is: Wash beans, drain the water, fry for 2 to 5 minutes (be careful not to Chaojiao). After cooling, bottling, poured hot vinegar flooded, stamped seal, a week later you can eat. The number of tablets twice daily to eat, that is loss weight.
Cucumber and other vegetables, nutrient-rich compared to the nutrients it contains less. Moreover, the cucumber contains alcohol acid, contribute to the suppression of various dietary carbohydrates into fat in the body.
2. White radish
Radish mustard oil with spicy ingredients, with the promotion material for better fat metabolism, can avoid the accumulation of fat in the skin.
3. Chives
Leek and not containing more digestible fiber, can promote bowel movements, there is a strong laxative effect, which can eliminate excessive intestinal nutrients.
4. Melon
The nutritional content of melon with less and can get rid of excess body fat, with a strong laxative effect.
5. Pepper
Pepper is rich in capsaicin. Can promote lipid metabolism, and can dissolve fat, inhibit the accumulation of fat in the rest.
6. Sprouts
Bean sprouts with water and more food after the body heat generated little more difficult to form subcutaneous fat accumulation.
7. Soybean and soybean products
Soy products are rich in unsaturated fatty acid, can break off of cholesterol, and promote lipid metabolism, the accumulation of subcutaneous fat is not easy. Vinegar bean system of law is: Wash beans, drain the water, fry for 2 to 5 minutes (be careful not to Chaojiao). After cooling, bottling, poured hot vinegar flooded, stamped seal, a week later you can eat. The number of tablets twice daily to eat, that is loss weight.
Seven out of juice drink slim down to eat
"Downsizing" has become a pointer to today's fitness body, you tried to lose weight but there was no significant effect of it? Introduce you to eat fruit off and see if you short-term to see the results!
Given you the color orange mango juice apple juice ─ ─
This Road juice is the skin I strongly recommend juice, taste really good too! Savory thick, mango taste was relatively strong, coupled with fresh oranges and apples, to reconcile the taste is sweet and after not greasy.
Will drink a cup second cup, juice left in the aroma between the cheek teeth, can lead people to think drinking juice is a joyful thing, believe me, drink Oh, sure you'll love it!
Materials: ● mango 2 oranges half ● ● ● Apple a little honey
Practices:
● Wash the three kinds of fruit, peeled, cut, put into blender.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Mangoes, oranges, apples, three fruits are rich in vitamin C and fiber, can promote metabolism, purify our intestines, so the drink can make skin rosy, water of tender, even better is that it also has a good weight-loss results.
Strengthening the immune system of fresh pineapple juice apple juice ─ ─ Kiwi
Like sweet and sour taste, and this road is absolutely meet your taste juice, and appetite in the summer was doing anything, but also appetizers help digestion. I like to drink this weekend, when Hou Road juice, the feeling is inside the body clean, because it contains fiber, so every drink, they will be able to quickly defecation, the body will be very light.
Materials: ● Pineapple Kiwi 2 half ● ● ● Apple a little honey
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Three fruits are rich in vitamin C and fiber, can help defecation, and clear the body of waste and toxins, detoxification effect beautifully but also effectively enhance the human immune system, natural energy drink, and thin skin.
Detox Cleanse ─ ─ tomato apple juice Korea
Do not think that added cabbage, vegetable juice will taste strange Oh! In fact, sweet juice of Korea does, but does not taste Sese, cabbage, high nutritional value, containing vitamins A, C, E and minerals, is very effective in promoting metabolic, supple skin and slim and want to have a good body, drink plenty of purified thin juice to be sure.
Materials: ● ● tomatoes 2 apples 1 ● ● 100 grams of cabbage a little honey
Practices:
● Wash the tomatoes and apples, cut into pieces, cabbage clean cuts, with the juice into the vegetables and juice machine.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Cabbage is an alkaline food, containing a variety of vitamins and minerals, can help the body detox and purge, to purify the body effect.
Skin waist ─ ─ tomato juice celery cucumber juice
The addition of vegetable fiber fruit juice, taste a bit astringent, it is because the relationship between cucumber. But do not because it would not drink, oh, this is a good thin juice, can accelerate the exclusion of the body of water; the effect of thin waist, but also soon see. And drink, and skin will naturally become better.
Materials: ● ● U.S. tomato 1 small cucumber celery 1 ● 2 ● a little honey
Practices:
● Wash the three materials, cut, into the vegetable special juice machine.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Tomato and celery are the same to increase the alkalinity of our blood, coupled with vitamins and minerals, the body is very beneficial to remove toxins, cucumber are especially conducive to the normalization of excretory function of the system.
Body white watermelon juice pineapple juice ─ ─
The drink will be fresh water, fruit juice Dangdang is one of my favorites too! Because I had to pretty love pineapple, plus cool annealing watermelon, and a little bit of lemon juice, taste has changed instantly, sweet with a tart taste, feel better special. The most important is that after drinking, refreshing the whole person, the drunk has whitening effect on skin.
Materials: ● ● Watermelon 200 grams of half a lemon, pineapple 100 grams ●
Practices:
● Peel the watermelon and pineapple.
● first lemon juice aside.
● Use the watermelon juice and pineapple juice, poured into the cup, and add lemon juice.
Lemon already rich in vitamin C and citric acid, is the thin white clergyman, watermelon is rich in vitamin C and lycopene, but also phosphorus, calcium, sodium and so on.
There are fiber and rich in moisture, to diuretic drainage, a useful weight loss and white skin. Pineapple contains vitamin E, C, and sodium, calcium, iron, manganese and coarse fiber, three fruits are good for skin whitening and slimming.
Pink tea thin Apple
This fruit tea, micro-ice drink really good drink, both white matte finish to the skin but also slim and thin, healthy green tea drink it! Drink green tea every day can quickly thin anti-free radicals and can prevent aging, but also can effectively enhance immunity, so LA, so she had changed the United States and want to lose weight, we will be able to drink thin pink apple green tea.
Materials: ● Apple 1 / 2 ● lemon 1 / 2 ● ● little honey green tea bag 1
Practices:
● Wash the lemon juice stand, Ding Apple Peel and cut into pieces to spare.
● hot brew green tea bag. A good squeeze of lemon juice before adding green tea, into the apple, add 2 spoons of honey, and finally add a little ice, stir and serve.
Apple and lemon all contain a lot of vitamin C, plus weight loss in Japan is considered the most effective green tea, this has become a very effective removal of fat, thin fruit, tea, drink but also pink skin.
Slim and beauty of fruits and vegetables salad
Crispy apple, with crisp cucumber and celery, served with sweet and sour sauce is a great salad delicious, each time when the taste of saliva in the mix is about to flow out.
In addition to cucumber or celery can be added as they like the taste of other fruits and vegetables too! Carrots or potatoes are good "mixed" couple, sometimes to mix apples with green papaya silk, the taste is really good.
Materials: ● ● Fuji apple 1 small cucumber 1 celery 1 ● white vinegar 1 / 2 tablespoons sugar 1 tablespoon ● ● 1 teaspoon of salt, a little olive oil 1 teaspoon sesame ●
● first Apple washed, cut filaments, and then soaked in salt water, then rinse with cold water, drain to the water and set aside.
● Wash cucumbers, cut into long strips, celery, washed, cut into crumbly, are set aside.
● will be on the entry materials, coupled with seasoning mix.
Finally, sprinkle with a little white sesame seeds.
Apple's approach to cold, to retain more vitamin C, can make skin supple; small cucumber and celery are fiber, plus the heat is not high, eat a sense of satiety, is that it gives a good body slim salad. In fact, I really like to eat salad, and sometimes used as a meal to eat, very tasty to eat!
Editor Tel: delicious and fresh with in, enjoy the "thin", while delicious fruit juice so that they are thinner and more beautiful place to spend the hot summer and cool it!
Given you the color orange mango juice apple juice ─ ─
This Road juice is the skin I strongly recommend juice, taste really good too! Savory thick, mango taste was relatively strong, coupled with fresh oranges and apples, to reconcile the taste is sweet and after not greasy.
Will drink a cup second cup, juice left in the aroma between the cheek teeth, can lead people to think drinking juice is a joyful thing, believe me, drink Oh, sure you'll love it!
Materials: ● mango 2 oranges half ● ● ● Apple a little honey
Practices:
● Wash the three kinds of fruit, peeled, cut, put into blender.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Mangoes, oranges, apples, three fruits are rich in vitamin C and fiber, can promote metabolism, purify our intestines, so the drink can make skin rosy, water of tender, even better is that it also has a good weight-loss results.
Strengthening the immune system of fresh pineapple juice apple juice ─ ─ Kiwi
Like sweet and sour taste, and this road is absolutely meet your taste juice, and appetite in the summer was doing anything, but also appetizers help digestion. I like to drink this weekend, when Hou Road juice, the feeling is inside the body clean, because it contains fiber, so every drink, they will be able to quickly defecation, the body will be very light.
Materials: ● Pineapple Kiwi 2 half ● ● ● Apple a little honey
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Three fruits are rich in vitamin C and fiber, can help defecation, and clear the body of waste and toxins, detoxification effect beautifully but also effectively enhance the human immune system, natural energy drink, and thin skin.
Detox Cleanse ─ ─ tomato apple juice Korea
Do not think that added cabbage, vegetable juice will taste strange Oh! In fact, sweet juice of Korea does, but does not taste Sese, cabbage, high nutritional value, containing vitamins A, C, E and minerals, is very effective in promoting metabolic, supple skin and slim and want to have a good body, drink plenty of purified thin juice to be sure.
Materials: ● ● tomatoes 2 apples 1 ● ● 100 grams of cabbage a little honey
Practices:
● Wash the tomatoes and apples, cut into pieces, cabbage clean cuts, with the juice into the vegetables and juice machine.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Cabbage is an alkaline food, containing a variety of vitamins and minerals, can help the body detox and purge, to purify the body effect.
Skin waist ─ ─ tomato juice celery cucumber juice
The addition of vegetable fiber fruit juice, taste a bit astringent, it is because the relationship between cucumber. But do not because it would not drink, oh, this is a good thin juice, can accelerate the exclusion of the body of water; the effect of thin waist, but also soon see. And drink, and skin will naturally become better.
Materials: ● ● U.S. tomato 1 small cucumber celery 1 ● 2 ● a little honey
Practices:
● Wash the three materials, cut, into the vegetable special juice machine.
● Add 250cc of boiling water.
● After using the right amount of honey added, you can eat.
Tomato and celery are the same to increase the alkalinity of our blood, coupled with vitamins and minerals, the body is very beneficial to remove toxins, cucumber are especially conducive to the normalization of excretory function of the system.
Body white watermelon juice pineapple juice ─ ─
The drink will be fresh water, fruit juice Dangdang is one of my favorites too! Because I had to pretty love pineapple, plus cool annealing watermelon, and a little bit of lemon juice, taste has changed instantly, sweet with a tart taste, feel better special. The most important is that after drinking, refreshing the whole person, the drunk has whitening effect on skin.
Materials: ● ● Watermelon 200 grams of half a lemon, pineapple 100 grams ●
Practices:
● Peel the watermelon and pineapple.
● first lemon juice aside.
● Use the watermelon juice and pineapple juice, poured into the cup, and add lemon juice.
Lemon already rich in vitamin C and citric acid, is the thin white clergyman, watermelon is rich in vitamin C and lycopene, but also phosphorus, calcium, sodium and so on.
There are fiber and rich in moisture, to diuretic drainage, a useful weight loss and white skin. Pineapple contains vitamin E, C, and sodium, calcium, iron, manganese and coarse fiber, three fruits are good for skin whitening and slimming.
Pink tea thin Apple
This fruit tea, micro-ice drink really good drink, both white matte finish to the skin but also slim and thin, healthy green tea drink it! Drink green tea every day can quickly thin anti-free radicals and can prevent aging, but also can effectively enhance immunity, so LA, so she had changed the United States and want to lose weight, we will be able to drink thin pink apple green tea.
Materials: ● Apple 1 / 2 ● lemon 1 / 2 ● ● little honey green tea bag 1
Practices:
● Wash the lemon juice stand, Ding Apple Peel and cut into pieces to spare.
● hot brew green tea bag. A good squeeze of lemon juice before adding green tea, into the apple, add 2 spoons of honey, and finally add a little ice, stir and serve.
Apple and lemon all contain a lot of vitamin C, plus weight loss in Japan is considered the most effective green tea, this has become a very effective removal of fat, thin fruit, tea, drink but also pink skin.
Slim and beauty of fruits and vegetables salad
Crispy apple, with crisp cucumber and celery, served with sweet and sour sauce is a great salad delicious, each time when the taste of saliva in the mix is about to flow out.
In addition to cucumber or celery can be added as they like the taste of other fruits and vegetables too! Carrots or potatoes are good "mixed" couple, sometimes to mix apples with green papaya silk, the taste is really good.
Materials: ● ● Fuji apple 1 small cucumber 1 celery 1 ● white vinegar 1 / 2 tablespoons sugar 1 tablespoon ● ● 1 teaspoon of salt, a little olive oil 1 teaspoon sesame ●
● first Apple washed, cut filaments, and then soaked in salt water, then rinse with cold water, drain to the water and set aside.
● Wash cucumbers, cut into long strips, celery, washed, cut into crumbly, are set aside.
● will be on the entry materials, coupled with seasoning mix.
Finally, sprinkle with a little white sesame seeds.
Apple's approach to cold, to retain more vitamin C, can make skin supple; small cucumber and celery are fiber, plus the heat is not high, eat a sense of satiety, is that it gives a good body slim salad. In fact, I really like to eat salad, and sometimes used as a meal to eat, very tasty to eat!
Editor Tel: delicious and fresh with in, enjoy the "thin", while delicious fruit juice so that they are thinner and more beautiful place to spend the hot summer and cool it!
Major cause of female lower body fat 4
Lower body obesity problem has plagued women, because women know that it is difficult to reduce fat legs. And the autumn season, the season is wearing jeans, if thicker legs, wearing jeans, it does not look good. Why do lower body fat easily in the end, to pay attention to the following reasons for weight gain led to his legs.
Leading cause of leg fat
1, the female hormone disorders, bad habits make you fat.
Allows you to distribute feminine estrogen, is to lower body fat is the culprit. Full meal meal hungry, indiscriminate service slimming drugs, unwanted pregnancies, etc., and make the female hormone disorders, leading to fat accumulation in the abdomen and thigh, lower body more and more fat.
2, Rocker leg sitting, while leisurely side of the fat.
At this point, you may now nest on the sofa, dangled his legs in reading this article. Whether at home or in office, dangled his legs if you sit all day, will prevent the leg blood and lymph circulation, resulting in lower body edema. Edema do not care to do well, such as massage, deep vein will gradually prominent, seriously affect the lower body circulation, leading to thickening of fat, muscle will be stiff even.
3, sexy too "tight", not the fat to wear.
Tight jeans, underwear and other tight clothing recoil, even miniskirts, sleeveless dress sexy dragon spruce, and make lower body fat. Too tight-fitting clothing will hinder the normal leg movement, but also hinder the haunches blood circulation; skirts the cold leg will also affect the blood circulation, causing fat accumulation.
4, Slop Slop walk, leg hard fat.
Usually no time for exercise, walking to work can also be fit. However, walking does not, or does not wear shoes, not only can not reduce fat, and may become more fat, or even seriously affect foot health. Slop Slop, such as walking, the leg is completely unable to burn fat, but the calf will become more thick.
TIPS: 3 major sports, more lower body type
Aerobic exercise
Of course, never lead to lower body exercise is the main reason for weight gain. Fitness expert Jay Lee to remind you that if we continue to do muscle movement, aerobics, stretching exercises three large representation of movement, to be effective in preventing lower body fat.
1, muscle movement
Bone will affect the appearance, if not strong muscles package, it is difficult to maintain normal bone architecture, dress would not be so stylish. So want to have a good figure, dressed stylish, we must pay attention to muscle movement, and exercise. In order to make due to lack of exercise weakens the muscles gradually return to normal, muscle mass increased. And muscle energy consumption, accounting for the body consumes the highest proportion of total energy, so with the growing use of the muscles, your energy consumption will increase, weight will be reduced. Muscles can also increase basal metabolic rate, even if you can not exercise the energy consumption of the body to maintain good body.
2, aerobic exercise
The importance of aerobic exercise in no way inferior muscle movements. Aerobic exercise is the most effective way to physical exercise, deep breathing when you exercise, it can also improve heart and lung function, and promote blood circulation, but can accumulate in the body burn fat throughout, thin with excellent results.
3, stretching exercises
Stretching exercises can increase bone and muscle movement range, develop muscle flexibility, correct bad posture. Do stretching exercises, your body will become more flexible, will be more symmetrical body, the body can relieve muscle stiffness, especially to relieve lower back fatigue, body and mind more relaxed.
Leading cause of leg fat
1, the female hormone disorders, bad habits make you fat.
Allows you to distribute feminine estrogen, is to lower body fat is the culprit. Full meal meal hungry, indiscriminate service slimming drugs, unwanted pregnancies, etc., and make the female hormone disorders, leading to fat accumulation in the abdomen and thigh, lower body more and more fat.
2, Rocker leg sitting, while leisurely side of the fat.
At this point, you may now nest on the sofa, dangled his legs in reading this article. Whether at home or in office, dangled his legs if you sit all day, will prevent the leg blood and lymph circulation, resulting in lower body edema. Edema do not care to do well, such as massage, deep vein will gradually prominent, seriously affect the lower body circulation, leading to thickening of fat, muscle will be stiff even.
3, sexy too "tight", not the fat to wear.
Tight jeans, underwear and other tight clothing recoil, even miniskirts, sleeveless dress sexy dragon spruce, and make lower body fat. Too tight-fitting clothing will hinder the normal leg movement, but also hinder the haunches blood circulation; skirts the cold leg will also affect the blood circulation, causing fat accumulation.
4, Slop Slop walk, leg hard fat.
Usually no time for exercise, walking to work can also be fit. However, walking does not, or does not wear shoes, not only can not reduce fat, and may become more fat, or even seriously affect foot health. Slop Slop, such as walking, the leg is completely unable to burn fat, but the calf will become more thick.
TIPS: 3 major sports, more lower body type
Aerobic exercise
Of course, never lead to lower body exercise is the main reason for weight gain. Fitness expert Jay Lee to remind you that if we continue to do muscle movement, aerobics, stretching exercises three large representation of movement, to be effective in preventing lower body fat.
1, muscle movement
Bone will affect the appearance, if not strong muscles package, it is difficult to maintain normal bone architecture, dress would not be so stylish. So want to have a good figure, dressed stylish, we must pay attention to muscle movement, and exercise. In order to make due to lack of exercise weakens the muscles gradually return to normal, muscle mass increased. And muscle energy consumption, accounting for the body consumes the highest proportion of total energy, so with the growing use of the muscles, your energy consumption will increase, weight will be reduced. Muscles can also increase basal metabolic rate, even if you can not exercise the energy consumption of the body to maintain good body.
2, aerobic exercise
The importance of aerobic exercise in no way inferior muscle movements. Aerobic exercise is the most effective way to physical exercise, deep breathing when you exercise, it can also improve heart and lung function, and promote blood circulation, but can accumulate in the body burn fat throughout, thin with excellent results.
3, stretching exercises
Stretching exercises can increase bone and muscle movement range, develop muscle flexibility, correct bad posture. Do stretching exercises, your body will become more flexible, will be more symmetrical body, the body can relieve muscle stiffness, especially to relieve lower back fatigue, body and mind more relaxed.
8 Breast Beauty Tips
Hormones in breast development and maintenance of its fullness and flexibility play an important role, vitamin E and vitamin B group is conducive to hormone secretion. Breast massage can promote the secretion of gonadal hormones, so that ovarian secretion of estrogen, thus promoting breast development, because to lose weight and keep off the breast meat.
In order to erase the traces of the years, to keep the beautiful curve of the chest, some women have racked their thoughts for you ... ... Xiaobian Breast inventory of eight tricks.
Method One: blowing balloons
Implementation Method: First prepare a balloon, blows it 3 times a day, each balloon before blowing do first take a deep breath, and then try to breath, blowing 5 to 10 times, then gradually increase the amount of blowing in order not to break the balloon is blown standards.
Of principle: blowing balloons need to take a deep breath, can increase a person's vital capacity, promoting metabolism, energy and fat consumption, play a slimming effect. Also, take a deep breath is also a chest exercise, to exercise chest muscle, so the chest firm.
Method Two: Swimming
Implementation Method: swimming season can be carried out regardless. 1 or 2 times a week swimming, bodybuilding breast really is a great benefit.
Of principle: the water pressure on the thoracic respiratory muscles can not only get exercise, will be particularly well-developed chest.
Method three: Eat Natto
Implementation Methods: 50 grams of natto, adding light soy sauce (sushi soy sauce) for consumption, while adding some spicy sauce, such as pepper, curry, can double weight-loss results.
Of principle: Natto is rich in potassium, high nutritional value, in addition to the breast help, but use it to replace a meal in the intake of nutrients is also no problem, and calorie intake is greatly reduced.
Method four: eat green papaya
Implementation Method: stewed pork ribs with green papaya, green papaya is the most classic style soup breast.
Of principle: a large number of Green Papaya contains papain enzymes, biodegradable protein, carbohydrate, and fat hated MM. Papaya is rich in papaya enzyme very useful for breast development, stimulate the secretion of female hormones, breast flow, to achieve the purpose of breast.
Method five: yogurt
How: Drink 2 to 3 times per day 250ml of yogurt, reduced meat intake.
Of principle: yogurt for the accumulation of toxins due to constipation and caused the abdomen, leg fat have a better weight loss, and it is rich in protein, good results of breast health.
Method six: vitamin E
Implementation Method: Daily consumption of vitamin E and vitamin B family of foods such as cabbage, cauliflower, sunflower seed oil, rapeseed oil and milk, liver, beef, mushrooms, etc., or a daily vitamin pill.
Of principle: Hormones in breast development and maintenance of its fullness and flexibility play an important role, vitamin E and vitamin B group is conducive to hormone secretion.
Method Seven: collagen
Implementation of the method: eat trotters, neat's foot, cow tendons, chicken wings, pig and other food, or take specialized extracted collagen.
Of principle: trotters, neat's foot, cow tendons, chicken wings, pig and other foods rich in collagen, can nutrition breast, it will not gain weight.
Methods Eight: manual massage
Implementation methodology: every night before going to sleep with a hot compress on both sides of the breast 3 to 5 minutes, then massage the breast from left to right around the palm of your hand 20 times, adhere to the massage 2 to 3 months to bear fruit.
Of principle: breast massage can promote the secretion of gonadal hormones, the ovarian secretion of estrogen, thus promoting breast development, because to lose weight and keep off the breast meat.
In order to erase the traces of the years, to keep the beautiful curve of the chest, some women have racked their thoughts for you ... ... Xiaobian Breast inventory of eight tricks.
Method One: blowing balloons
Implementation Method: First prepare a balloon, blows it 3 times a day, each balloon before blowing do first take a deep breath, and then try to breath, blowing 5 to 10 times, then gradually increase the amount of blowing in order not to break the balloon is blown standards.
Of principle: blowing balloons need to take a deep breath, can increase a person's vital capacity, promoting metabolism, energy and fat consumption, play a slimming effect. Also, take a deep breath is also a chest exercise, to exercise chest muscle, so the chest firm.
Method Two: Swimming
Implementation Method: swimming season can be carried out regardless. 1 or 2 times a week swimming, bodybuilding breast really is a great benefit.
Of principle: the water pressure on the thoracic respiratory muscles can not only get exercise, will be particularly well-developed chest.
Method three: Eat Natto
Implementation Methods: 50 grams of natto, adding light soy sauce (sushi soy sauce) for consumption, while adding some spicy sauce, such as pepper, curry, can double weight-loss results.
Of principle: Natto is rich in potassium, high nutritional value, in addition to the breast help, but use it to replace a meal in the intake of nutrients is also no problem, and calorie intake is greatly reduced.
Method four: eat green papaya
Implementation Method: stewed pork ribs with green papaya, green papaya is the most classic style soup breast.
Of principle: a large number of Green Papaya contains papain enzymes, biodegradable protein, carbohydrate, and fat hated MM. Papaya is rich in papaya enzyme very useful for breast development, stimulate the secretion of female hormones, breast flow, to achieve the purpose of breast.
Method five: yogurt
How: Drink 2 to 3 times per day 250ml of yogurt, reduced meat intake.
Of principle: yogurt for the accumulation of toxins due to constipation and caused the abdomen, leg fat have a better weight loss, and it is rich in protein, good results of breast health.
Method six: vitamin E
Implementation Method: Daily consumption of vitamin E and vitamin B family of foods such as cabbage, cauliflower, sunflower seed oil, rapeseed oil and milk, liver, beef, mushrooms, etc., or a daily vitamin pill.
Of principle: Hormones in breast development and maintenance of its fullness and flexibility play an important role, vitamin E and vitamin B group is conducive to hormone secretion.
Method Seven: collagen
Implementation of the method: eat trotters, neat's foot, cow tendons, chicken wings, pig and other food, or take specialized extracted collagen.
Of principle: trotters, neat's foot, cow tendons, chicken wings, pig and other foods rich in collagen, can nutrition breast, it will not gain weight.
Methods Eight: manual massage
Implementation methodology: every night before going to sleep with a hot compress on both sides of the breast 3 to 5 minutes, then massage the breast from left to right around the palm of your hand 20 times, adhere to the massage 2 to 3 months to bear fruit.
Of principle: breast massage can promote the secretion of gonadal hormones, the ovarian secretion of estrogen, thus promoting breast development, because to lose weight and keep off the breast meat.
Yoga 6-type diet before going to bed
Yoga masters say that life is practice, practice is eat and sleep. Temperament in order to practice as a woman, the old shouting is of no use to find a suitable cultivation methods, is the top priority.
Temperament yoga practice
Older women want to be temperament, is very simple. Every night before going to sleep, spend 10 minutes practicing this set of professional yoga teacher recommended, you can achieve your dreams. The Yoga from the inside before going to bed combing the female body, there are thin decompression, beauty, regulate the endocrine and other female role. Although these are not very difficult moves, but in doing it, or slowly according to their ability to exercise, avoid physical strain.
Well, let us put aside distractions, with the breath feel the physical and mental relaxation, inner peace ... ...
Beam angle type
Benefits: kidney, prostate and bladder to maintain health; the same time is also very beneficial to women, irregular menstruation can be adjusted to regulate the menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.
step1 sitting on the bed, knees bent, feet relative. Shuang Shouzhua feet, straight spine, heel close to the perineum.
step2 inhale, rise, stretch the spine. Breath, body flexion, the forehead close to the bed as much as possible to maintain normal breathing for a minute.
tips: try to make knees near the bed, the end of action, straight legs, jitter relax.
Spinal twist style
Efficacy: can quickly eliminate back pain caused by sedentary, low back pain and hip pain; in reverse, you can make the neck muscles, liver and spleen are strong, effective relief neck and shoulder fatigue, correct kyphosis, and other bad posture shoulder button. Nourish the nervous system.
step1 close left leg in the right hip, right foot across left knee, the right foot placed in front of the left knee; straight spine, sitting on the bed.
step2 breathing, arms held flat side, stretching the spine. Breath, the abdomen, shoulder, head turn to the right, hands clasped together in front; normal breathing, to keep eyes fixed on the right rear that
tips: rotation, to keep the spine straight, pay attention to maintaining balance.
Cat stretch style
Effect: soft and flexible spine, less fat, waist circumference, landscaping Tunxing, strengthen abdominal blood circulation, ease back pain. Treatment of dysmenorrhea, irregular menstrual correct.
step1 hold hands and knees bed, keep knees posture, lower back relax.
step2 breathing, back down, looked up at the ceiling.
step3 breath, back arched, spine up top, looking down at the abdomen, chin withstood the clavicle. Repeat entire exercise ten rounds.
Note: Be sure to do with the breath, slow down the speed, efficiency becomes more apparent.
Temperament yoga practice
Older women want to be temperament, is very simple. Every night before going to sleep, spend 10 minutes practicing this set of professional yoga teacher recommended, you can achieve your dreams. The Yoga from the inside before going to bed combing the female body, there are thin decompression, beauty, regulate the endocrine and other female role. Although these are not very difficult moves, but in doing it, or slowly according to their ability to exercise, avoid physical strain.
Well, let us put aside distractions, with the breath feel the physical and mental relaxation, inner peace ... ...
Beam angle type
Benefits: kidney, prostate and bladder to maintain health; the same time is also very beneficial to women, irregular menstruation can be adjusted to regulate the menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.
step1 sitting on the bed, knees bent, feet relative. Shuang Shouzhua feet, straight spine, heel close to the perineum.
step2 inhale, rise, stretch the spine. Breath, body flexion, the forehead close to the bed as much as possible to maintain normal breathing for a minute.
tips: try to make knees near the bed, the end of action, straight legs, jitter relax.
Spinal twist style
Efficacy: can quickly eliminate back pain caused by sedentary, low back pain and hip pain; in reverse, you can make the neck muscles, liver and spleen are strong, effective relief neck and shoulder fatigue, correct kyphosis, and other bad posture shoulder button. Nourish the nervous system.
step1 close left leg in the right hip, right foot across left knee, the right foot placed in front of the left knee; straight spine, sitting on the bed.
step2 breathing, arms held flat side, stretching the spine. Breath, the abdomen, shoulder, head turn to the right, hands clasped together in front; normal breathing, to keep eyes fixed on the right rear that
tips: rotation, to keep the spine straight, pay attention to maintaining balance.
Cat stretch style
Effect: soft and flexible spine, less fat, waist circumference, landscaping Tunxing, strengthen abdominal blood circulation, ease back pain. Treatment of dysmenorrhea, irregular menstrual correct.
step1 hold hands and knees bed, keep knees posture, lower back relax.
step2 breathing, back down, looked up at the ceiling.
step3 breath, back arched, spine up top, looking down at the abdomen, chin withstood the clavicle. Repeat entire exercise ten rounds.
Note: Be sure to do with the breath, slow down the speed, efficiency becomes more apparent.
Simple and easy weight loss 4 Action
School girls and OL attention, and every day before going to sleep, you just toss in bed for 10 minutes, adhere to the 2 weeks or so, amazing effect of visible Oh! The bed operation is simple, easy to learn, movement difficulty is low, but also for housewives at home watching TV, use of broadcast advertising time to exercise.
Breathing exercise
● The first set of actions: breathing exercises
Action Tips: Take a deep breath, arms up and down movement to the rhythm with the breath, sit cross-legged at rest when the state into ecstasy.
1, ready: plate from the legs, lower back straight, hands on his knees.
2, suction: suction arms from the waist when the upward movement from both sides, arms to his head, looked up at the same time the head with his arms.
3, breath: breath, arms down, put back later.
4, static: rest, relax, close your eyes, back straight, hands on his knees. Uniform breathing, sit 30 seconds.
Leg lift exercise
● The second set of actions: SLR
Action Tips: leg to leg as far as possible close to the body.
1, the legs sit cross-legged on the bed, picked up his left hand slowly raised his left leg to the highest point and then fall back to the right leg, right leg, repeat.
2, legs and sit cross-legged, arms bent outward, relative to the middle finger with both hands, body bent forward slowly, with the lower jaw to close your hands as far as possible, and then got up and sit up.
Waist motion
● The third group of actions: hip motion
Action Tips: upper body and head rotation to the left under the rear, front legs should be as close as possible.
1, sitting on the bed, legs stretched forward, arms parallel to the support at the hips back, shake your legs relax, cross the right leg above the left leg bent, left arm raised his left leg on his knees, while the body turn back, straight ahead. Recovery action, the right repeat.
2, legs and sit cross-legged on the bed, the front left arm, right arm back to start, while his left arm from the left panel in the waist, right arm hold left knee. Recovery action, the right repeat.
Neck movement
● The fourth group action: neck movement
Action Tips: left arm to force the head and slowly pull to the left, do not force the head to relax, the main force driving the head with his left arm to stretch the neck.
1, sit cross-legged on the bed legs, shoulders down, arms to both sides of the expansion, left arm across the top of the head, affixed to the left palm near the right ear, back action, the right repeat.
2, head shaking about all week, his arms raised, hands behind her head, cross your fingers hold the head forward and push so that the jaw attached to the chest.
Breathing exercise
● The first set of actions: breathing exercises
Action Tips: Take a deep breath, arms up and down movement to the rhythm with the breath, sit cross-legged at rest when the state into ecstasy.
1, ready: plate from the legs, lower back straight, hands on his knees.
2, suction: suction arms from the waist when the upward movement from both sides, arms to his head, looked up at the same time the head with his arms.
3, breath: breath, arms down, put back later.
4, static: rest, relax, close your eyes, back straight, hands on his knees. Uniform breathing, sit 30 seconds.
Leg lift exercise
● The second set of actions: SLR
Action Tips: leg to leg as far as possible close to the body.
1, the legs sit cross-legged on the bed, picked up his left hand slowly raised his left leg to the highest point and then fall back to the right leg, right leg, repeat.
2, legs and sit cross-legged, arms bent outward, relative to the middle finger with both hands, body bent forward slowly, with the lower jaw to close your hands as far as possible, and then got up and sit up.
Waist motion
● The third group of actions: hip motion
Action Tips: upper body and head rotation to the left under the rear, front legs should be as close as possible.
1, sitting on the bed, legs stretched forward, arms parallel to the support at the hips back, shake your legs relax, cross the right leg above the left leg bent, left arm raised his left leg on his knees, while the body turn back, straight ahead. Recovery action, the right repeat.
2, legs and sit cross-legged on the bed, the front left arm, right arm back to start, while his left arm from the left panel in the waist, right arm hold left knee. Recovery action, the right repeat.
Neck movement
● The fourth group action: neck movement
Action Tips: left arm to force the head and slowly pull to the left, do not force the head to relax, the main force driving the head with his left arm to stretch the neck.
1, sit cross-legged on the bed legs, shoulders down, arms to both sides of the expansion, left arm across the top of the head, affixed to the left palm near the right ear, back action, the right repeat.
2, head shaking about all week, his arms raised, hands behind her head, cross your fingers hold the head forward and push so that the jaw attached to the chest.
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