Sit-ups is the correct posture: supine, abdomen and thighs was 90 degrees, the thigh and calf was 90 degrees.
Body was __ / __ shaped under leg pad things, this action seems simple, but To really get the best training effect, it must be the contraction of abdominal cluster, causing abdominal muscles action only abdominal compression, causing the bending spine, ribs close to the chest, pelvis, abdominal muscles in just to make the slowly, gradually extending the spine, the reduction. but this time we should note that the position of hands on the pressure of shrinking the size of the abdomen has a direct impact. generally placed in three different locations:
Ⅰ. hands naturally straight flat measured on the body (easy)
Ⅱ. two hold each other in front of the Ministry of cross-(in)
Ⅲ. hands placed in back of the neck (hard)
Also note: ⒈ accurate method: two-handed light care light in the back of the neck ears and neck will not have to compress the leveraging inward movement. ⒉ inaccurate methods: hands clinging to the neck, sit firmly with both hands so that the neck bent inward compression column leveraging action.
then I changed the place to do sit-ups, I changed the bed, because the underground dirty! After many failures, I found that our fat, the standard sit-ups action is not suitable for the beginning we do, because that we have too much belly fat so little abdominal muscles, and this kind of physical condition to want to bend your knees 90 degrees, Shuangshoubaotou, and then with his elbow meet the purpose of completing a knee sit-ups, it is simply too difficult. but we still do, because you do not practice, not forever. I do sit-ups every day now 50, has more than 8 months of the time. Now I can do a minute to do the standard sit-ups continuously more than 40, and pressing the pace is to use a pillow. But when I started, so that the standards movement is a can not be done.
fat faithful this point we do not worry, haste makes waste. or I always said was: do! .
is the first to complete a victory.
first time we did sit-ups, when first a tone not think I can make 50 or more, because in order for your abdominal muscles, it is simply is fantasy, think of the blind pursuit of quantity, in the end can only be defeated by our self-confidence. At first I thought is this: As long as I can do it one, I just won!
and said before , the standard action for sit-ups sit-ups never done faithful hard for the fat, then we start with a simple start, I was found not to Shuangshoubaotou, hands flat on the body doing sit-ups on both sides will be relatively easier for the simple reason, this power is largely hand in helping us up, but the hand up to help our bodies, we also exercise the abdominal muscles . but also can play the role of the abdominal muscles increases.
the beginning I was lying on his bed, and then press and hold to find the three pillows for my feet, as feet above the weight of the heavier weight, when we are together The pressure on the abdominal muscles relative to smaller, so I was looking for a pillow 3 very heavy suppress feet, and then I will Shuangshoubaotou, bend your knees. I found it did not get up. So I will hand flat on both sides of the body, and then for sit-ups, I found that since I can do a laborious. Though this does not call it real sit-ups, but for me, then, has is very, very happy, because before that, I never had them. For a time I was very excited, and I seem to have found that the thrill of running a successful weight loss and sense of accomplishment, so I made 10 such breath sit-ups. done so tired after the addition sweaty outside the stomach for no apparent sense of pain.
but the next morning after getting up, abdominal pain above the belly of the powerful, the kind of pain, than the first time I run the kind of pain as worse, the first sit-ups done this pain is a sour feeling Ma Ma. This feeling makes you to cry, want to laugh, Remember when I was in bed with a wry smile: understand no matter what things can be done if we continue to succeed. So the evening, I was again lying on the bed, ready to do sit-ups. it feels more uncomfortable than, yesterday, because yesterday made 10 sit- After sitting abdominal stretch, and then the muscle pain, so do something every day to make up the abdominal muscles as if they feel the same pain torn. I do insist on a 3 to limp big panting in bed gas, then the face began to smile unconsciously, this is the kind of laughter is not sour Teng Teng's instinct to laugh. I wound the hearts of silently thinking: ensure continuous do 10, 10 made it yesterday, and today I allowed myself to not progress, but at least I can not regress, I can not own the results are not easy to get abandoned, and I want to uphold! finish 10 a, I do not Get up! sore dizzy, feeling was indescribable, I think only personally experienced the feeling of this pain friends, in order to have experience of it. continue, continue to insist on the quick victory, 8, 9, 10. When I finished 10, I shouted a deep breath, lying in bed. I laughed, with a pleased smile, with pride, with hope, of course, with more acid pain. on the way, I won again.
success of a standard to do sit-ups, is victory!
I do adhere to such standards that do not do sit-ups for about 2 weeks time, I felt he had to have the ability to make a kind of standard. So I think the challenge of their own once again. That day I was lying on the bed, and as usual the three pillows under pressure in the feet, double knee bent 90 degrees, then I will hold his head with both hands in preparation to do before the first silently in my heart: . I started up the upper body pull up, and gradually I felt my stomach muscles stretching up my effort to continue to pull up the body and gradually increase the bed angle of 30 degrees degrees hh60 hh to when the soon to be pull to 90 degrees, I no longer feel that kind of feeling of no strength, bang me, I fell on the bed, my big mouth breathing heavily, sweating profusely.
Ai or failure , and I have some frustration, but the frustration was immediately replaced by a strong faith. my heart meditation: Today I will be a success, a certain line! So I started a new attempt to .60 degrees hh70 hh90 degrees degrees , I have done a successful, when I touch your elbows to your knees that moment, I feel very excited, once again defeated their own, to experience again the joy of this sense of success, which Actually, kind of a sense of the joy of success is our best motivation to lose weight fat faithful, I often say that any power in fact not be perfect, as we challenge ourselves to bring your body the success of this more of a psychological sense of joy We played inspired, so fat that we all work together faithful, as long as you willing to do, then you will definitely line!
had their first success, after increasing by day
the first time I made a successful the standard sit-ups, and then greatly increased self-confidence, feeling really original line. Then I thought, I want to increase by 5 every day, so I can not do 10 days a 50. In fact, such progress every day The idea is a good thing, but too much increase in the number every day is not practical, the consequences of doing so only haste makes waste, frustrate our will. This is my personal experience of .
next day I was too excited to once again lay on the bed, and then said to myself I have to work today, 5. I have confidence. absolutely no problem. But imagination is often very perfect, it often is cruel. to the one I actually do what I discovered that the original did not increase so fast again today to start a sit-ups, still feel the same yesterday, feeling very difficult, and so finished one, and then want to go The second is even more difficult to do. because the sit-ups rely on the strength of abdominal muscles come together, and we want to abdominal muscles a little bit of excel, do not be so fast. So then I gave themselves developed I am a relatively reasonable plan to complete, is at least a day to keep the fruits of victory, that is, the minimum daily number of completed yesterday, and then one each day, add a for me, I think it is acceptable . such a plan although an increase of 5 per day compared to the progress a lot slower, but the plan I think he is the most practical I can to complete it, it is a feasible plan. this just like we run the same We come give yourself a running 1 hour a day plan is not practical to increase a little bit slowly, so finish it up in the relatively smooth, but the key is that every day the plans to complete his , for our confidence is very helpful to lose weight, so the fat to be faithful at this point special attention, do not be too hard on their own, our own requirements, to be slightly higher, but high must be reasonable and to be viable.
sit-ups alone will not reduce the stomach, must be coupled with the running of the burning of fat, can effectively reduce the fat on top of our stomach.
as we persist in doing sit the increase in sitting days, we will certainly be bigger and more the number, because the reason is simple, our abdominal muscles getting stronger, so of course you can do it a lot. When we can breath cook 50 , we can be basically successful, then you will find that your stomach when you think up, muscle is the hard feeling. every day, do 50 sit-ups, adding to our original of running to lose weight, so about 2-3 months, your stomach will have a very significant decrease.
we do sit-ups in the beginning, you will find yourself in the stomach gets bigger, then you Do not be afraid, do not panic, because this is normal. the first time when I do sit-ups, at the end of a very full, in accordance with the plans yourself, add a day, a month's time, I can continuously 30 sit-ups a cook. But this time there appeared a new problem, how I found my stomach bigger and bigger Ah, waist circumference increased. I was scared. because I immediately thought of one word: rebound. I was not a rebound? thin then I thought, this being the larger stomach is normal, because my abdominal muscles increased, and I had such a big belly, and now with increased abdominal part, of course, looks great a little more. For this point do not be afraid, we just need to continue to follow our original plan to the implementation of a down day, or stick to do sit-ups a day, or insist run, because running the process, we can burn excess fat above the stomach, so another about 1 month to 2 months, we will find that our stomach is smaller, because after 2 months running, belly fat is burned above the almost, this time our stomach into the abdominal muscles the majority, the minority of more than fat. then we will continue to adhere to exercise, until one day the excess fat above the stomach Burning fat is all finished, let all the rest of his abdominal muscles strong, which is what we aspire to the perfect body. Of course this process also requires a very long time, is the need to sit every day, plus running from persistent take it to achieve, but we do not worry, then again, we eat into the weight is not the result of the day, then cut down the body's weight, but also a little bit to come if we continue! long as there is perseverance! we certainly the line! believe in yourself!
beyond the standard weight of 25% for 50% of obese friends: a reasonable diet should continue to be fine to eat.
front of the content is from the perspective of movement beyond 25% 50% standard body weight of obese friends talk about some of my experience and knowledge, the first face of this chapter, I will be another key factor in weight loss, eating up about us in 50 out of 25% of standard weight % of overweight children also need to pay attention.
when our weight loss success weight exceeds the standard weight of 25% to 50% of the time, or sentence: I congratulate everyone has basically found a way to lose weight, congratulations you lose weight initial success. but this time it was the most critical moment, we in the diet, still pay attention to proper diet, because this stage is a stage most likely to rebound, the simple reason that feel successful, to relax the requirements of their own.
me to lose weight below 200 pounds, when the front part of the book said, then, very happy, so he began to relax their dietary requirements above, I was feeling, I can properly to eat a little better. In fact, this idea is true, but how much to eat? we can control the degree of reasonable Why?
I was not very strong sense of power, especially for food, I always resist I can not bring food to the great temptation. then reduced to 200 pounds less, I think I can eat some, so he began to relax their food intake, people are often so mentally relaxed a little bit of their own requirements, a large stomach to relax. I thought quite good, I eat a little something, in fact it? You can eat a little bit, that can eat a little, add up to into a lot. by that time my mother as saying: rebound. Fortunately, I then run one hour every day, according to we considered, a continuous running for 30 minutes a day, you can put your normal daily intake of dietary fat after the burn, then I eat that part, to with the remaining 30 minutes to burn. so although there is no weight rebound, but very disappointed that I continuously keep running a 1 week weight has not dropped the slightest, because every day to eat too much. Running played only eat the fat burning day, and simply can not go to burn off excess body fat you had.
ran 1 week no change in body weight, so I feel very disappointed, I deeply reflect on this for a week I did a little bit of life, the last is the crux of the matter found no reasonable diet. So I rein. continue to follow me 200 pounds or more to eat when the food intake, body weight began to drop the results.
Later, I was deeply scared of their own behavior, I always think that if that time if I was temporarily dazzled by the joy of victory, began to eat too much, and again is not running, then maybe I today 200 kilos of fat back to the. that would be a terrible thing ah.
now, I 140 pounds, I have maintained a good diet, and I lose weight after the success of so many months, I have no weight rebound, I think this with my good eating habits are inseparable. eat less and exercise, and healthy in this life.
so faithful in our fat exceeded 25% of standard weight 50% of the weight of the calm period, to continue to reasonably control their diet, good thing no one likes, but to have degrees. can not be addicted to any of our mouth, and let their hard to lose weight the results obtained fall short , so really not worth the candle.
for a reasonable diet, and here I have a little trick, it is recommended to our friends fat.
I was inspired by the spirit is to use food to regulate their own laws to be effective weight loss emotion. I did meet her want to eat a food, I recorded, for example: kfc a new out of a hamburger, or a snack, and so what. Then, when I run every night, every very tired when I do not want to run run, I wanted in my head today to finish the next day I want to eat a big meal to their own, reward treat yourself. This sentiment was running mobilized. and then the first two days, of course I can not eat a big meal to eat their own thing, I would want to eat their own buy one of these a day, eat one, then good things, I do not eat . For example, when one day I want to eat 4 run good, but I only buy one of these every day, I am 4 days to realize their ideas, so that both 4-day long to keep running all the power , but not so this one-time 4 us to eat the resulting increase in fat. so we want to learn How to lose weight, find some clever tips to lose weight to become a happy thing. is called: Happy to lose weight.
front of the content is from the perspective of movement beyond the standard weight of 25% to 50% fat friends talk about some of my experience and knowledge, the first face of this chapter, I will be another key factor in weight loss, eating up We are beyond the standard weight of about 25% to 50% fat which also need to pay attention.
when our weight loss success weight exceeds the standard weight of 25% to 50% of the time, or sentence: I congratulate you has preliminarily found a way to lose weight, initial weight loss success Congratulations to everyone. But this time it was the most critical moment, we in the diet, still pay attention to proper diet, because this stage is a stage most likely to rebound because very simple, feel successful, to relax the requirements on their own.
me to lose weight below 200 pounds, when the front part of the book said, then, very happy, so he began to relax their diet the above requirements, I was feeling, I can eat a little right. In fact, this idea is true, but how much to eat? we can control the degree of reasonable Why?
faithful in our fat exceeded 50% of standard weight of 25% during the weight of the peace, to continue to control their diet and reasonable, good thing no one likes, but to have degrees. can not be addicted to any of our mouth, and come to their hard weight loss results fall short, so really not worth the candle.
for a reasonable diet, and here I have a little trick, it is recommended to our friends fat.
I was inspired by the spirit with food law is only effective regulate their emotional weight. I did meet her want to eat a food, I recorded, for example: kfc new one out of a hamburger, or what kind of snacks and so on. then I run every night when very tired when I do not want to run run, I wanted in my head today to finish the next day I want to eat a big meal to their own, reward treat yourself. This was to mobilize emotions running up. Then the next day, I certainly can not eat a big meal to eat their own thing, I would want to eat their own buy one of these a day, eat one, then good things, I do not eat. For example, when one day I want to eat 4 run good, but I only buy one of these every day, I am 4 days to realize their ideas, so that both are long-lasting 4 days maintain the momentum running, but not so this one-time 4 us to eat the resulting increase in fat. so we want to learn How to lose weight, find some clever tips to lose weight to become a happy thing. is called: Happy weight loss.
the daily diet in the morning or in the main light and nutrients well, we can choose and beyond the standard weight of more than 50% of the recipes, like eggs, milk. or here I'll give you further recommended several porridge I tried to lose weight when they are good results, but also taste good.
1, red bean porridge (or mung bean porridge): 150 grams of red beans, rice 50 grams. first red beans washed, soaked 2 to 3 hours, boiled, add rice porridge.
The Beans Congee I think we all drink, and drink up and smooth taste, and will not grow fat, fine.
2, winter melon soup: fresh melon skin 100 grams, 150 grams of rice. will be washed, chopped melon, and rice porridge, a day sooner or later, fasting hot food service.
melon is a very good diet food I was losing weight when found in melon from the Internet particularly low heat, and finished the melon, the stomach is likely to have the feeling of satiety, the most suitable for our friends to lose weight, do not eat that only high-calorie, finished and that the empty stomach, with the same food eaten, and that according to my personal experience, I think the most harmful, and most likely to gain weight.
so we want to lose weight, you should eat vegetables, more vegetables find and try some different approaches and to eat, many people say do not particularly like to eat melon, melon, but you will be a change of approach, boiled porridge to drink, maybe you'll like it.
5, polenta: corn first amount of cold water to reconcile, until rice porridge cooked, transferred to corn, Gong Zhu for the porridge, taken at random.
I very much love corn, corn that I think I smell the rain-delayed dump , is written above a mush, and I tried corn milk, corn kernels is poured into the milk, then drink, the kind of sweet and savory taste, very good.
finished breakfast, lunch we want to eat, my weight loss and others may not be the same place that I always eat lunch, the relative maximum of a meal, then eat an afternoon class for basically no digestion in the evening you will not be too hungry. that's not much I ate dinner. dinner eat much I personally feel that there are different benefits, namely digestive eat much fast, www.jfq123.com pic8.eachnet.com, so I will be able to After dinner a number of steps to run earlier, without waiting for 3-4 hours. Second, eat dinner, not much I feel very comfortable stomach, ran to get up will not feel heavy.
so our eating lunch, must be scientific and rational, but also abundant. I suggest you order vegetables as a staple, I always feel, are equally full, but if my stomach is absolutely loaded dishes than a stomach I installed a stomach Rice is easy to lose weight, because food there is almost no fat.
as we exceeded the standard weight of 25% to 50% friends, lunch, the food must eat meat, because we need to add some body nutrition. as long as the book, as I said before, pay attention to controlling the amount of meat just fine.
I recommend dinner or in a light-based, like everyone here I recommend the dinner several of my original vegetables, I feel quite good for weight loss.
mushroom tofu
Ingredients: 300 grams of tofu, shiitake mushrooms 3, mustard, soy sauce, sugar, sesame oil, corn starch.
production methods: (1) tofu cut into four pieces, the center hollowed out; (2) Wash the soaked mushrooms and chopped, chopped mustard, add seasoning and mix well is the filling starch; (3) Center for fillings stuffed into tofu, put steamed on a plate, topped with sesame oil, soy sauce can be eaten.
Effects: mushrooms can lower cholesterol, lose weight tofu favorable.
tofu I think the weight loss is really a very good kind of food, because the beans which are rich in lecithin, followed by feeling for it with our own, tofu is also very likely to have finished full of feeling, but it's low in calories, but not easy to gain weight.
fungus soup ingredients
: black fungus 25 grams, 200 grams of tofu, a little salt, a bowl of chicken soup
production methods: (1) after the first wash bubble hair black fungus, tofu and cut into slices; (2) by adding tofu and black fungus chicken soup and salt for 10 minutes with the stew, you can eat.
Effects: black fungus and bean curd are all healthy foods, can reduce cholesterol
I remember when I was losing weight, is particularly beloved tofu soup, almost every day My mother gave me a bowl of tasty soup, we lose weight, it is necessary to control the diet, but we must pay attention to retain the interest in diet, do not lose weight, then drop an anorexic, so very worth it. So We must learn to live, learn to change the original life, and then to create a healthy living of our own, changing the original diet, the kind of easy to eat as hypertension, high cholesterol, high blood sugar eating habits to quit, but this does does not mean our life had no enjoyably. In fact, as long as you carefully, to a great atmosphere as long as you live, you will find that life and food are really very interesting. I had also quit because of those who are loved For example, high-calorie foods, fried foods and not feel the taste of life. Later, I taste a bit thin new diet, I feel that low-calorie food, still very delicious, and still have my particular favorite to Ah, as just said, corn, tofu Ah, winter melon and the like, that when my 260 pounds is simply not in my diet, I eat meat was only recognized, that only the most delicious meat, but I was super like fat meat, fat that can be incense. but now I feel that corn, melon this food, as long as we try and eat his other practices, too, very fragrant, a little better than large fat difference.
1, now we have been determined to lose weight, and determination are powerful, but remember that word, not a breath to eat a fat man, the same, not a breath is also a thin cut.
So hope you will not be so anxious to run up to 1 hour, I hope you re-look at my previous installments, I can not lose weight when you start to complete one hour of running Afghanistan.
running up so much strength , will cause damage to the body, and our diet for their health, if the final hand, hurt the body, not worth !!!!< br> 2, we must remember that when you run is unwell, or muscle pain, must be quickly stopped, allowing the body to be a needed rest, and then go exercise, do not try to be brave, be able to successfully lose weight is not a matter 1,2.
3, hope to hold a peaceful state of mind, I 260 pounds -140 pounds, spent 8 months, is already the limit and the miracle of the human body, and I am not boasting, just want to tell you, and then lose weight faster than me, definitely detrimental to the body. So I hope you slowly reduction, weight loss is important, however, for the first time I said, perseverance is equally important to lose weight, weight-loss drug list, every day running and control of diet, weight loss is fundamental to the success you ultimately.
4 Now you follow my weight loss methods to lose weight, can be said that the feedback from many of my friends point of view, has started to have effects. but you will after all not like me 8 months to explore every day to lose weight, so when your body weight Sometimes appears when repeatedly, do not worry and give up on yourself.
to deeply reflect on their own have to diet and exercise are not working together, this time is the test of time a person can be said, clenching level After, you will lose weight by half, to give up, it rebounded, so this is why many of my friends to lose weight easily, more easily rally the root causes.
5, do not set high goals for himself, too the goal is to bring high too much pressure, often the haste makes waste ..
weight 10 pounds per month, the most health, please remember that !!!!< br> 6, my weight loss method and idea of eating the real needs of people with each of your own body to test, to run, the run will go through a rather long time, this time, you have to understand their physical relationship between diet and exercise time this time, weight will be unstable, but remember that patience must be running.
example,
1, you want to know exactly, how much to eat their evening meal, do not run are not fat, br> 2, how much to eat their evening meal, and ran down the steps will reduce the number of pounds.
these two points is not one or two days off to explore, but it is necessary to explore another, only exploring your own good, and you have the initiative to lose weight and non-blindness. I hope you understand.
emphasized several issues:
1, can not run without shoes.
2, not after the evening meal running step. (night Night does not work)
3, if the body does not immediately stop running.
4, beginning not run for an hour, do not blindly adhere to, should be gradual.
5, running the next day, there whole body aches night to reduce running strength.
6, running and diet must be combined effectively. Do not go on a diet does not run straight, and do not just running without a diet, so your weight will not reduce it, it would rebound.
7 If not done push-ups a friend, do not allow an up to more than 20. as your chest opportunity strain.
8, if not done sit-ups a friend, does not allow for a sit-up on the starting take more than 10, should be gradual.
challenge your body is good, but not to competing with their own bodies, or mark my words, happy to lose weight.
9, 1 hour per day running, running to 1 hour to stop immediately, and more that running is not responsible for my death. Oh
and we will not come to me than, and my line, I can run for an hour does not take deep breaths, I can do 60 consecutive sit-ups and 30 push-ups are not mastered one or two days. I say this not meant to brag, just want to let everyone know from the heart: to be a little bit less fat and muscle to be a little bit long, we do not worried for their own body, we must beg to do it slowly. fast will cause harm.
I tell you, when I first started to lose weight, the absolute state of all the friends over here are worse, than the basis of you are poor, I did push-ups and sit-ups to an all Zuobu Qi. running in situ for 10 minutes will run out of breath.
So, you are better than my foundation, do not cut down their fat afraid Mody ? Oh. So to emphasize that we have to come step by step, do not come to challenge the limit of life, as your body can not stand my words !!!!!! avoid.
want everyone to lose weight but because of happiness, not pain!!
whether to love to lose weight, lose weight or to themselves and friends, I hope you all had happily.
running the second stage: jogging phase (5 minutes) < br> 4 minutes brisk walking, then we give methods to speed up, then you feel your body will start to a train. and then gradually by brisk walking, into a gallop. let the body slowly up and running. Then running speed is not too fast. and to adjust the frequency of breathing, shortness of breath not so Chaqi. then his hands can easily transfer the action back on both sides of the body, and then the rhythmic swing. then we must relaxed, hands can be very comfortable with the footwork of the frequency of swinging. Do not competing with the body, to be coordinated. because once competing with you will feel very tired.
into the next phase of the sign: that feeling can be easily ran down the insistence ...
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