Lose weight often unsuccessful, in addition to weight loss is because the method is not used correctly, there is one important reason is that weight loss itself is not enough to lose weight or lack of confidence. To successfully lose weight is simple, as long as the weight loss during the regular self-motivation and other emotional regulation, you can have a good figure!
Weight loss of the psychological and emotional stability or not is often the key to weight loss can proceed smoothly. Many obese embarrassed by the first active part in weight loss, but always without good results and eventually abandoned, and even give up on themselves, no longer make any effort to lose weight. So to lose weight need to better their mental conditioning and emotional, never give up.
First need to know to lose weight is a very right thing to do, it can make your fitness, make you happy, be able to resolve to lose weight is a piece admirable thing, to lose weight is a great long-term adherence. Second, the weight loss method that the millions of species, but these require considerable persistence and perseverance, achieve tangible results.
⑴ from start to lose weight, you can use a fixed time each half weighed a fixed way, each small advance will encourage you to continue to allow you to taste the sweetness of feeling, habit, emotional stability, weight loss plans can be happy to stick to it.
⑵ If weight loss is not significant, or trend reversals, it is the most headaches, often people lose weight determination. Do not be impatient at this time, we must learn to control their emotions. Everyone is able to influence their emotions, so long as to enhance stamina exercise, consciously control their own conduct psychological adjustment. Can try to stabilize emotions, reflect on their own weight-loss method is appropriate to ask what the lack of local doctors to continue to lose weight, will ultimately succeed. Grasp the slender way of thinking.
⑶ Finally, do not be bound to lose weight as a matter of things, more they want to think of the more constrained the delicious food and lose weight bitter hardships. Control should be thought of eating just to lose weight need to think more of the joy of success after weight loss. In addition, must not see the weight loss has been effective on the relax, good habits must be maintained for life, consolidate the results of weight loss, for a better future.
2010年8月25日星期三
Xiangshou great weight on the thin 9 secret life
Lead: think simple and easy weight loss diet you're still hesitating how to lose weight? In fact, using alternative methods - the details of it to lose weight. Slimming tips slim woman to teach, with details of the diet, you can think like them skinny ... ... nutritionist and diet consultant, began in mind slim. The following are remain slim figure of the great mysteries of 9.
Hungry do not eat: eat for many reasons, such as boredom, fatigue, frustration, and hobbies. Hunger, in which often can not afford an important role. The slim people do not like them from external stimuli, are not limited to a fixed meal time or traditional practices. They just listen to their bodies from the issue of hunger signals. Only hungry, they will eat. But do not ignore the real hunger, because people tend to eat when hungry too.
Less without diet: fat and the thin of the food very much the same, but always eat too much fat. What thin people eat delicious meals, but eat very little. They focus on quality not quantity. So that they can not only keep the body heat balance, but also taste delicious.
Intended to enjoy: slim women eat slowly, concentrate, and never hastily. Hamburg nutritionist Meeham professor said: "The dinner will make people read or watch television if they are not aware enough to eat, whether eating too fast or too much. Chewing food thoroughly is important because the stomach delivery to the brain 'I'm very hungry' information needs 20 minutes. devour people who will eat more than chewing food thoroughly. "intends to enjoy every meal we should create a pleasant dining atmosphere, the table must be clean and weak light. According to the researchers, people under the neon lights of appetite can be more than comfortable under the twice appetite.
Do not blame eating sweets: Voluptuous women often fall into a vicious cycle: they eat some "forbidden to eat" (any kind of delicious sweets), you will feel guilty and blame themselves for the consequences of eating often give up on themselves to enjoy the heat High food.
Do not calculate calories: almost every meal, a slender woman will calculate the calories contained in food. However, most slender women to help maintain a slim body of the food has a good feeling. For example, she will naturally choose to live tuna, packed in oil but do not eat canned tuna, obese people often lack this awareness. A U.S. research institute that obese people often underestimate the calorie foods in half.
Purposefully purchasing food: buy foods to be "slim," would not be attracted by the display of the food, but according to my own family to keep fit and develop a list of shopping. Slender women's home sweet tooth for those who buy only much to their particular tastes, not your taste sweets. Even to buy, also buy a small package, rather than buy for the whole family with a huge package.
Do not often weigh: slim women are not always weighed, but they are only to swing his weight a little bit of space - no more than 2-3 kg. This can be simply used to control the strictness of clothes.
The slim dining room thinking: waiter politely tip on the bread and butter, but slim women is always ignored. They use light love food, but also prefer light, small Asian cuisine with heat.
In constant motion: slim woman born to move. This does not mean we must exercise in the gym. They do not take the elevator and stairs, not roll-type elevator standing still, as far as possible to ride a bike instead of driving, shopping on foot as much as possible. These activities than those who go beyond their self-movement to bring greater pleasure.
Hungry do not eat: eat for many reasons, such as boredom, fatigue, frustration, and hobbies. Hunger, in which often can not afford an important role. The slim people do not like them from external stimuli, are not limited to a fixed meal time or traditional practices. They just listen to their bodies from the issue of hunger signals. Only hungry, they will eat. But do not ignore the real hunger, because people tend to eat when hungry too.
Less without diet: fat and the thin of the food very much the same, but always eat too much fat. What thin people eat delicious meals, but eat very little. They focus on quality not quantity. So that they can not only keep the body heat balance, but also taste delicious.
Intended to enjoy: slim women eat slowly, concentrate, and never hastily. Hamburg nutritionist Meeham professor said: "The dinner will make people read or watch television if they are not aware enough to eat, whether eating too fast or too much. Chewing food thoroughly is important because the stomach delivery to the brain 'I'm very hungry' information needs 20 minutes. devour people who will eat more than chewing food thoroughly. "intends to enjoy every meal we should create a pleasant dining atmosphere, the table must be clean and weak light. According to the researchers, people under the neon lights of appetite can be more than comfortable under the twice appetite.
Do not blame eating sweets: Voluptuous women often fall into a vicious cycle: they eat some "forbidden to eat" (any kind of delicious sweets), you will feel guilty and blame themselves for the consequences of eating often give up on themselves to enjoy the heat High food.
Do not calculate calories: almost every meal, a slender woman will calculate the calories contained in food. However, most slender women to help maintain a slim body of the food has a good feeling. For example, she will naturally choose to live tuna, packed in oil but do not eat canned tuna, obese people often lack this awareness. A U.S. research institute that obese people often underestimate the calorie foods in half.
Purposefully purchasing food: buy foods to be "slim," would not be attracted by the display of the food, but according to my own family to keep fit and develop a list of shopping. Slender women's home sweet tooth for those who buy only much to their particular tastes, not your taste sweets. Even to buy, also buy a small package, rather than buy for the whole family with a huge package.
Do not often weigh: slim women are not always weighed, but they are only to swing his weight a little bit of space - no more than 2-3 kg. This can be simply used to control the strictness of clothes.
The slim dining room thinking: waiter politely tip on the bread and butter, but slim women is always ignored. They use light love food, but also prefer light, small Asian cuisine with heat.
In constant motion: slim woman born to move. This does not mean we must exercise in the gym. They do not take the elevator and stairs, not roll-type elevator standing still, as far as possible to ride a bike instead of driving, shopping on foot as much as possible. These activities than those who go beyond their self-movement to bring greater pleasure.
Good habits will not gain weight after dinner
Eat bananas after a barbecue: barbecue food will have more of pyrene and other carcinogens. Military Medical Sciences Department of Food and Nutrition, Dr. Ruili Li, said the latest study found that the banana can partially inhibit the carcinogenic benzopyrene, protecting gastrointestinal.
A cup of celery juice
Too greasy to eat, a cup of celery juice. Ruili Li explained that, if a meal to eat more fatty food, a cup of low sugar, high fiber content of celery juice boost. Celery in the fat part of the cellulose can be taken away.
Drink milk after eating hot pot: pot soup high temperature, ingredients Xianla, stimulation of the gastrointestinal great. Yogurt drink after eating hot pot, you can effectively protect the gastrointestinal tract. In addition, yogurt contains lactic acid bacteria, can inhibit the growth of spoilage bacteria.
Orange drink barley tea or water after a meal
Indigestion after dinner drink barley tea or orange peel water. Barley allantoin and orange peel in the volatile oil, can increase the secretion of gastric juice, and promote intestinal motility, digestion and absorption of food is very good.
After eating instant noodles to eat fruit: after eating instant noodles to eat some fruit such as apples, strawberries, oranges, kiwi, etc., can compensate the deficiency of vitamins and minerals. In addition, the promotion of cooking noodles. Cook-noodles softer, beneficial intestinal absorption of water to help digestion.
Savour Crab, the brown sugar, ginger drink of water: crab is cold, after people eat spleen Deficiency may lead to stomach pain, diarrhea and vomiting. Institute of Traditional Chinese Medicine Doctor of Medicine, Dr. Chong said dry bamboo, eat cold crabs drink after the ginger brown sugar and warm water, to dispelling the cold and warm stomach, promote digestion, relieve stomach discomfort. However, diabetics should not eat.
Lungs and cough after meals a persimmon: Chuang dried bamboo that persimmons have lungs and fluid, Yin Qing Zao's effectiveness, for people who have respiratory diseases, is one of the ideal health fruit. However, fasting can not eat persimmons, one of the tannic acid composition easily forming lumps in the stomach.
A cup of celery juice
Too greasy to eat, a cup of celery juice. Ruili Li explained that, if a meal to eat more fatty food, a cup of low sugar, high fiber content of celery juice boost. Celery in the fat part of the cellulose can be taken away.
Drink milk after eating hot pot: pot soup high temperature, ingredients Xianla, stimulation of the gastrointestinal great. Yogurt drink after eating hot pot, you can effectively protect the gastrointestinal tract. In addition, yogurt contains lactic acid bacteria, can inhibit the growth of spoilage bacteria.
Orange drink barley tea or water after a meal
Indigestion after dinner drink barley tea or orange peel water. Barley allantoin and orange peel in the volatile oil, can increase the secretion of gastric juice, and promote intestinal motility, digestion and absorption of food is very good.
After eating instant noodles to eat fruit: after eating instant noodles to eat some fruit such as apples, strawberries, oranges, kiwi, etc., can compensate the deficiency of vitamins and minerals. In addition, the promotion of cooking noodles. Cook-noodles softer, beneficial intestinal absorption of water to help digestion.
Savour Crab, the brown sugar, ginger drink of water: crab is cold, after people eat spleen Deficiency may lead to stomach pain, diarrhea and vomiting. Institute of Traditional Chinese Medicine Doctor of Medicine, Dr. Chong said dry bamboo, eat cold crabs drink after the ginger brown sugar and warm water, to dispelling the cold and warm stomach, promote digestion, relieve stomach discomfort. However, diabetics should not eat.
Lungs and cough after meals a persimmon: Chuang dried bamboo that persimmons have lungs and fluid, Yin Qing Zao's effectiveness, for people who have respiratory diseases, is one of the ideal health fruit. However, fasting can not eat persimmons, one of the tannic acid composition easily forming lumps in the stomach.
Break five blind spot in the campaign to lose weight fast effective
Blind spots 1, stovepipe speaking, hard to do small hip parade, did not thin!
Many newspapers and magazines are always slimming exercise, even in the bookstores can buy many of the slim book, there are many thin here and there thin muscle movement. No matter which part of the thigh, calf, waist, stomach, buttocks, arms.. . Everything, every day you serious 1,2,3,4, obediently did so, but how have not changed a bit thin legs, buttocks, or the same size? The problem was, you do not meet the aerobic exercise. To burn fat, you must have to do aerobic exercise, strength exercise main effect of increasing muscle mass, enhance metabolic rate, and sculpture for your body, make you look more curves. If you only do strength exercise, do not do aerobic exercise, it will increase muscle, fat, or still, it seems not only slim, but more sturdy Oh! In addition to gymnastics, the daily lot of walking or running a 30 minutes now!
Blind spots 2, climb 11 floors to go to work every day, how not thin?
First of all, what may award such persistence and perseverance of you, but why is an ounce? The problem is the length of time in the campaign. Climbing stairs is aerobic exercise can not go wrong! But think of how long it takes to climb, 11th floor, 5 minutes? 10 minutes? Effects of aerobic exercise should be at least 20-30 minutes of time to achieve, the body will start burning fat more efficiently!
Blind spot in the 3 + aerobics jogging every day, how do not lean against fat!
1 thing to get up every day to a nearby school playground run a 3,5-ring, then at noon near the gym on the company aerobics class, every day rain or shine from the continuous, also devoted considerable attention to diet, eat a very low card, but still weight gain? Have such a large amount of exercise, and also an ounce? This is indeed plenty of physical activity every day, but to remind you that long to maintain the same exercise prescription and no change for a long time the body will become used to this way of exercising. You have to do is to change the sport, intensity and time. To replace the morning jogging, swimming, or increase the intensity of exercise can also increase the exercise time, run a few laps more.
Blind spot 4 a day, do not walk too thin down!
Determined to start your campaign, choose walking as a starting step 1. But how thin do not walk away? First of all, hope you do not wear slippers, eat a meal as you walk to the park every day movement. Or stepped on high heels after work, on going back home is called walking! You have to heart to at least 130 per minute, under, and at least 3 times per week, each time at least 30 minutes, this "walking" campaign will be effective.
Blind spot 5, tried their best to flow more sweat!
Sweat much more, it will thin faster? In order to flow more sweat, you choose to wear long-sleeved shirt pants to exercise, or thin out the secret weapon.. . 3 warm clothes to go on shaping aerobics class, you do sweat, but not the body get rid of fat, but only water. Wait until break time is up, the coach said when we Hekou Shui, just the sweat would immediately flow back. Therefore, the sweat of more or less not the point. More importantly, if the wear airtight suits body sculpting movement of three warm, may cause body temperature rise too high, resulting in shock, very dangerous.
In addition, many additional calcium, magnesium, zinc and other minerals and vitamins B6, vitamin E can effectively relieve PMS.
Premenstrual prone to the phenomenon of lower abdominal or lower extremity edema, preferably restrict salt intake, avoid eating salty foods such as salted, smoked foods. Then you can eat red bean barley soup, red beans are rich in iron because of the functions of another diuretic, barley is beneficial to the role of wet, if suspected Alley itself is also too much trouble to buy ready-made line or simply eat eight-treasure porridge is not bad.
Some women have an increased appetite in the period prior to the issue, usually this is caused by the role of hormones without excessive restraint, eating vitamin E may slightly improve. Do not deliberately limited the appetite, likely to cause low mood, anxiety and other emotions.
Many newspapers and magazines are always slimming exercise, even in the bookstores can buy many of the slim book, there are many thin here and there thin muscle movement. No matter which part of the thigh, calf, waist, stomach, buttocks, arms.. . Everything, every day you serious 1,2,3,4, obediently did so, but how have not changed a bit thin legs, buttocks, or the same size? The problem was, you do not meet the aerobic exercise. To burn fat, you must have to do aerobic exercise, strength exercise main effect of increasing muscle mass, enhance metabolic rate, and sculpture for your body, make you look more curves. If you only do strength exercise, do not do aerobic exercise, it will increase muscle, fat, or still, it seems not only slim, but more sturdy Oh! In addition to gymnastics, the daily lot of walking or running a 30 minutes now!
Blind spots 2, climb 11 floors to go to work every day, how not thin?
First of all, what may award such persistence and perseverance of you, but why is an ounce? The problem is the length of time in the campaign. Climbing stairs is aerobic exercise can not go wrong! But think of how long it takes to climb, 11th floor, 5 minutes? 10 minutes? Effects of aerobic exercise should be at least 20-30 minutes of time to achieve, the body will start burning fat more efficiently!
Blind spot in the 3 + aerobics jogging every day, how do not lean against fat!
1 thing to get up every day to a nearby school playground run a 3,5-ring, then at noon near the gym on the company aerobics class, every day rain or shine from the continuous, also devoted considerable attention to diet, eat a very low card, but still weight gain? Have such a large amount of exercise, and also an ounce? This is indeed plenty of physical activity every day, but to remind you that long to maintain the same exercise prescription and no change for a long time the body will become used to this way of exercising. You have to do is to change the sport, intensity and time. To replace the morning jogging, swimming, or increase the intensity of exercise can also increase the exercise time, run a few laps more.
Blind spot 4 a day, do not walk too thin down!
Determined to start your campaign, choose walking as a starting step 1. But how thin do not walk away? First of all, hope you do not wear slippers, eat a meal as you walk to the park every day movement. Or stepped on high heels after work, on going back home is called walking! You have to heart to at least 130 per minute, under, and at least 3 times per week, each time at least 30 minutes, this "walking" campaign will be effective.
Blind spot 5, tried their best to flow more sweat!
Sweat much more, it will thin faster? In order to flow more sweat, you choose to wear long-sleeved shirt pants to exercise, or thin out the secret weapon.. . 3 warm clothes to go on shaping aerobics class, you do sweat, but not the body get rid of fat, but only water. Wait until break time is up, the coach said when we Hekou Shui, just the sweat would immediately flow back. Therefore, the sweat of more or less not the point. More importantly, if the wear airtight suits body sculpting movement of three warm, may cause body temperature rise too high, resulting in shock, very dangerous.
In addition, many additional calcium, magnesium, zinc and other minerals and vitamins B6, vitamin E can effectively relieve PMS.
Premenstrual prone to the phenomenon of lower abdominal or lower extremity edema, preferably restrict salt intake, avoid eating salty foods such as salted, smoked foods. Then you can eat red bean barley soup, red beans are rich in iron because of the functions of another diuretic, barley is beneficial to the role of wet, if suspected Alley itself is also too much trouble to buy ready-made line or simply eat eight-treasure porridge is not bad.
Some women have an increased appetite in the period prior to the issue, usually this is caused by the role of hormones without excessive restraint, eating vitamin E may slightly improve. Do not deliberately limited the appetite, likely to cause low mood, anxiety and other emotions.
5 kinds of yoga help you lose weight easily in summer
Hatha Yoga
For the crowd: I hope to attend the beginners yoga based movements.
Physical and psychological benefits: Hatha yoga is the most popular yoga routine. It is this really pure, unpretentious, action covers the standing and sitting, and combined with the breath, strengthen the mind and body respond between.
Self-study exercises:
Tree pose. Hands together to stand and pay attention to your feet firm. Slowly lift the right foot, raised to the inner thighs, or try to lift up along the inside of the leg. To the top of the head with both hands extended, palms to keep consistency, and efforts to make the inside of his right leg and pelvis flush. Hold the position for 5-15 seconds.
Exercise purpose: the legs and cross-department, balance.
Kundalini Yoga
For the crowd: I hope to relieve stress, awaken the inner power of people.
Mental and physical benefits: universal power yoga treatment center in New York, director of Rosa that - Arroyo said: "Kundalini is the energy of the word actually means. This yoga using breath, posture and mantra to activate the spirit of the system and some body parts, in order to achieve clear your heart of the realm, an inner peace and calm. "Kundalini yoga classes include posture, breathing exercises and style of singing carols, such as Satenamu (sat nam), meaning" truth is my nature.
Self-study exercises:
Sat kriya, which means meditation gateway. Kneeling, arms stretched upward, the elbow near the ears. Cross fingers, index finger pointed upward. Inhale, bring the navel to the spine pressure and breathing. Repeat 3 minutes.
Exercise Objective: shoulder, arm, spiritual.
Bokelamu Yoga
For people: I hope that through a special challenging way to improve the physical flexibility of yoga to attend who.
Physical and psychological benefits: Bokelamu to attend environment is the indoor temperature of 38 degrees. Boston Center for Yoga Bokelamu Qiaonasenbo Bank said that a hot environment can warm the muscles, so that those who could more easily attend to complete action. This includes 26 minute yoga practice. Each exercise takes 10-60 seconds, and the need to press several times to repeat the same sequence.
Self-study exercises:
Crescent-type position. First hot bath to warm the muscles. Then two feet, arms extended upward, palm palms together. With the arm squeeze ear, body stretched up as far as possible. A point in front of the eye gaze, and slowly bend to the right, while the left side squeeze across the Department, your body is always facing forward and keep the arm straight. Maintain the position 1 minute, then repeat for the other side.
Exercise Objective: Cross, shoulder.
Iyengar Yoga
For people: character active, want to increase the flexibility of the body of people (in particular, suffered physical injury, is to restore the people).
Physical and psychological benefits: BKS Iyengar Yoga Institute of Los Angeles 莱斯利彼得斯 director, said: "Iyengar yoga is characterized by emphasis on correct body position, and the emphasis on the details." Attend need the help of some tools such as tape, boxes and blankets and so on. With them, you can emphasize accuracy while the movement to achieve bit. Some posture is sometimes necessary for 1 minute or longer, in order to achieve coordination, the purpose of correction of bone and muscle.
Self-study exercises:
Triangle posture. Arms stretched to the sides, palms down. Feet separation step, feet and fingers aligned. Turn right foot out 90, his left foot to the right 45. Stretching the body to the right, the right hand lower Road, ankle (or with a box).
Exercise Objective: back, cross, leg.
Ashtanga Yoga
For people: long-distance running and cycling enthusiasts, and other want to improve balance and flexibility of the people.
Physical and psychological benefits: Ashtanga Yoga Yoga is often referred to as strong, which emphasizes endurance and strength. New York, Hard and Soft Ashtanga Yoga Institute said: "Ashtanga Yoga is an increased focus on the difficulty level and self-control training, it is very popular with athletes."
Self-study exercises:
Plate position. Start position to push his hands at shoulder below and aligned with the shoulders, elbows close to your sides. To keep the body from head to toe in a straight line. Head up, and visual front. 20-39 seconds to maintain the posture.
Exercise Objective: arms, abdomen, shoulders, legs.
For the crowd: I hope to attend the beginners yoga based movements.
Physical and psychological benefits: Hatha yoga is the most popular yoga routine. It is this really pure, unpretentious, action covers the standing and sitting, and combined with the breath, strengthen the mind and body respond between.
Self-study exercises:
Tree pose. Hands together to stand and pay attention to your feet firm. Slowly lift the right foot, raised to the inner thighs, or try to lift up along the inside of the leg. To the top of the head with both hands extended, palms to keep consistency, and efforts to make the inside of his right leg and pelvis flush. Hold the position for 5-15 seconds.
Exercise purpose: the legs and cross-department, balance.
Kundalini Yoga
For the crowd: I hope to relieve stress, awaken the inner power of people.
Mental and physical benefits: universal power yoga treatment center in New York, director of Rosa that - Arroyo said: "Kundalini is the energy of the word actually means. This yoga using breath, posture and mantra to activate the spirit of the system and some body parts, in order to achieve clear your heart of the realm, an inner peace and calm. "Kundalini yoga classes include posture, breathing exercises and style of singing carols, such as Satenamu (sat nam), meaning" truth is my nature.
Self-study exercises:
Sat kriya, which means meditation gateway. Kneeling, arms stretched upward, the elbow near the ears. Cross fingers, index finger pointed upward. Inhale, bring the navel to the spine pressure and breathing. Repeat 3 minutes.
Exercise Objective: shoulder, arm, spiritual.
Bokelamu Yoga
For people: I hope that through a special challenging way to improve the physical flexibility of yoga to attend who.
Physical and psychological benefits: Bokelamu to attend environment is the indoor temperature of 38 degrees. Boston Center for Yoga Bokelamu Qiaonasenbo Bank said that a hot environment can warm the muscles, so that those who could more easily attend to complete action. This includes 26 minute yoga practice. Each exercise takes 10-60 seconds, and the need to press several times to repeat the same sequence.
Self-study exercises:
Crescent-type position. First hot bath to warm the muscles. Then two feet, arms extended upward, palm palms together. With the arm squeeze ear, body stretched up as far as possible. A point in front of the eye gaze, and slowly bend to the right, while the left side squeeze across the Department, your body is always facing forward and keep the arm straight. Maintain the position 1 minute, then repeat for the other side.
Exercise Objective: Cross, shoulder.
Iyengar Yoga
For people: character active, want to increase the flexibility of the body of people (in particular, suffered physical injury, is to restore the people).
Physical and psychological benefits: BKS Iyengar Yoga Institute of Los Angeles 莱斯利彼得斯 director, said: "Iyengar yoga is characterized by emphasis on correct body position, and the emphasis on the details." Attend need the help of some tools such as tape, boxes and blankets and so on. With them, you can emphasize accuracy while the movement to achieve bit. Some posture is sometimes necessary for 1 minute or longer, in order to achieve coordination, the purpose of correction of bone and muscle.
Self-study exercises:
Triangle posture. Arms stretched to the sides, palms down. Feet separation step, feet and fingers aligned. Turn right foot out 90, his left foot to the right 45. Stretching the body to the right, the right hand lower Road, ankle (or with a box).
Exercise Objective: back, cross, leg.
Ashtanga Yoga
For people: long-distance running and cycling enthusiasts, and other want to improve balance and flexibility of the people.
Physical and psychological benefits: Ashtanga Yoga Yoga is often referred to as strong, which emphasizes endurance and strength. New York, Hard and Soft Ashtanga Yoga Institute said: "Ashtanga Yoga is an increased focus on the difficulty level and self-control training, it is very popular with athletes."
Self-study exercises:
Plate position. Start position to push his hands at shoulder below and aligned with the shoulders, elbows close to your sides. To keep the body from head to toe in a straight line. Head up, and visual front. 20-39 seconds to maintain the posture.
Exercise Objective: arms, abdomen, shoulders, legs.
Walk 7 simple and easy trick to make you thin
1, note the walking posture
Way to work every day, as long as possible when walking to walk. Walking posture is very important, chest, close lower abdomen, buttocks clamp, do not hunched over hump. If walking does not tighten lower abdomen, no matter how much road you go, can not stimulate your abdominal muscles, your belly will not shrink. In addition, the hump will destroy the body's balance, reduce the effect of walking exercise.
2, increase the walking stride
Will be walking as a sport to lose weight, you can not walk as casually as usual, should be appropriate to increase stride, strode forward only to exercise your thigh muscles, avoid fat legs appear.
3, heel first landing
After the ground heel first, not the whole foot flat on the ground. Will focus on the front foot, each step forward, front foot to be in accordance with the heels, soles of the feet, toes in the order the ground, so to walk naturally on the heels raised, the leg will be more compact and solid curve symmetry.
4, throwing arm training package
Women usually carry out bag, without prejudice of others, you can put it as "mini-sports equipment" before and after the lashing, this rejection can exercise the arm movements bag muscle. However, there were too heavy, do not bag around the lashing, and otherwise not easy to shoulder injury, also may be injured around the road.
5, such as sports car
Waiting for the bus, waited for the lights for some time, you is not nothing to do. Can use this time to abdomen exercises. Intended to force the focus to the abdomen, tightening, feeling as if the navel closer to the back, insist on 6 seconds to restore. Repeated these simple exercises such as long time to do it
6, sitting on the bus
There are seats on board, you can easily get some exercise. Legs was 90 ° gracefully, heel fixed and swing toe up and down repeatedly, this action can exercise calf muscle, so that lines the lower leg is more symmetrical.
At the same time, when sitting can also exercise the abdominal muscles, legs close together to jumping off the ground about 5 cm high, hanging the leg, try to keep this position, how long can adhere to long on.
7, standing on the bus
Car without seat does not matter. Because they can do a lot of little movement stood. Hand grabbed the car rings, sometimes hard grip, sometimes relaxed, repeatedly, allowing thinner wrist. Hold the railing or hand, while the number of beats, while forced inward tuck, this method can effectively tighten abdominal muscles, so the lower abdomen gradually shrank.
Way to work every day, as long as possible when walking to walk. Walking posture is very important, chest, close lower abdomen, buttocks clamp, do not hunched over hump. If walking does not tighten lower abdomen, no matter how much road you go, can not stimulate your abdominal muscles, your belly will not shrink. In addition, the hump will destroy the body's balance, reduce the effect of walking exercise.
2, increase the walking stride
Will be walking as a sport to lose weight, you can not walk as casually as usual, should be appropriate to increase stride, strode forward only to exercise your thigh muscles, avoid fat legs appear.
3, heel first landing
After the ground heel first, not the whole foot flat on the ground. Will focus on the front foot, each step forward, front foot to be in accordance with the heels, soles of the feet, toes in the order the ground, so to walk naturally on the heels raised, the leg will be more compact and solid curve symmetry.
4, throwing arm training package
Women usually carry out bag, without prejudice of others, you can put it as "mini-sports equipment" before and after the lashing, this rejection can exercise the arm movements bag muscle. However, there were too heavy, do not bag around the lashing, and otherwise not easy to shoulder injury, also may be injured around the road.
5, such as sports car
Waiting for the bus, waited for the lights for some time, you is not nothing to do. Can use this time to abdomen exercises. Intended to force the focus to the abdomen, tightening, feeling as if the navel closer to the back, insist on 6 seconds to restore. Repeated these simple exercises such as long time to do it
6, sitting on the bus
There are seats on board, you can easily get some exercise. Legs was 90 ° gracefully, heel fixed and swing toe up and down repeatedly, this action can exercise calf muscle, so that lines the lower leg is more symmetrical.
At the same time, when sitting can also exercise the abdominal muscles, legs close together to jumping off the ground about 5 cm high, hanging the leg, try to keep this position, how long can adhere to long on.
7, standing on the bus
Car without seat does not matter. Because they can do a lot of little movement stood. Hand grabbed the car rings, sometimes hard grip, sometimes relaxed, repeatedly, allowing thinner wrist. Hold the railing or hand, while the number of beats, while forced inward tuck, this method can effectively tighten abdominal muscles, so the lower abdomen gradually shrank.
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