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没时间健身怎么减肥 - How to lose weight if you don't have time to work out

没时间健身怎么减肥

许多白领都有身体越来越差、身上的赘肉越来越多却没有时间健身的烦恼。那么没时间健身怎么减肥呢?

1、利用各种机会活动身体

生活处处都是运动场,即使你不能去健身房,也可以充分为自己创造运动的机会。比如上下班提前两站下车,采用步行的方式;在楼梯和电梯之间选择楼梯;无论是坐着、站着,还是走路时,尽量收紧腰腹,挺胸抬头,锻炼腹背肌肉;减少使用家用电器,多做家务。这样的机会还有很多,只要有心一样可以让自己在不去健身房的情况下增加运动量。

没时间健身怎么减肥 - How to lose weight if you don't have time to work out

2、将时间化整为零做运动

如果你无法拿出整块的运动时间,不妨试着将时间化整为零。比如可以将30分钟切分成3个十分钟或6个5分钟。在每一小段时间内锻炼一个部位,比如颈部、肩部、胸部等等。这样一周基本可以将各个部位锻炼到,一样可以减小围度。

3、制定并执行运动计划

三天打鱼两天晒网的减肥方式绝对不会奏效的。实验证明制定减肥计划更利于坚持。每次制定一周的计划,这样灵活性较高。如果今天临时耽误了,那么第二天就决不能找借口休息了。一周至少保证4次以上充分的有氧运动才能起到减少脂肪的作用。

4、坐着也能锻炼腿部

那么坐在办公椅上又如何做运动呢?首先在腰部放一个靠枕;同时,手、手腕和前臂在一条直线上,小臂放在办公桌上时与肘部成直角;接着头部和身体保持直线,稍微前倾;然后,肘部靠近身体,弯曲90度至120度为宜;双肩放松,上臂自然下垂;双脚平放在地板上。

5、居家运动健身

每天早上,起床以后打扫屋子,就是一次锻炼腰部和手臂的好机会。在扫地、拖地时,双手握紧扫帚或拖把柄,用力将其尽量伸向远一点的地方,这样一来,腰部弯转的角度自然会增大,双臂运动的力度也随着加大,其健身效果不言而喻。

6、控制饮食

炒菜少放油,用粗粮代替主食,餐前喝完汤,少吃油脂高的食物,每天和一杯牛奶,吃一些豆制品,蔬菜最好能吃上一斤。早餐吃饱,午餐八分饱,晚餐吃半饱。

饮食减肥的原则

三餐要规律,定时定量。重点放在吃什么,而不是完全不吃。只要控制好热量的摄取,适当吃少一点就好。

肉类要选择脂肪含量相对少,而蛋白较高的。鱼和鸡肉是很好的选择。反而猪肉是脂肪含量较高的。

多喝一些水。喝水总是有助于我们清理肠胃和排除毒素。对减肥是大有益处的。但是要平均喝,不要一次喝得太多,这样也不好。

远离高脂全脂类的乳制品,油炸食品也是。碳酸饮料也是肥胖的根源。不然美国就不会有那么多胖子,因为他们爱吃快餐,正是油炸食品和碳酸饮料。

多吃新鲜蔬果和豆制品。蔬果和豆制品属于高纤维高蛋白的食物,总是瘦身人士的第一选择。

饮食减肥的误区

辣椒减肥:并没有研究直接证明辣椒能够减肥,而且刺激性强的辣椒过量食用会影响胃部机能,吃太多刺激性食物还会令皮肤变得粗糙,似乎有些得不偿失。

一味追求低卡路里的食谱:减肥期间降低卡路里的摄入固然正确,但低于800卡的食谱最终可能会导致营养不良,降低新陈代谢率。以后多吃一点就会迅速发胖。

喝咖啡:咖啡减肥最终还是要归根到运动上。最重要的是,即使配合运动,要达到分离出脂肪酸的效果,每天至少得喝8杯咖啡,这么大的量一定会让你长期失眠。大量喝咖啡还会导致身体缺水,影响肤质,更有害健康。

禁食:这样做有助于身体排毒,但是解决肥胖问题的效果不大。而会衰减,从而影响体力且禁食时间过长,机能得不到更多的供给,消化功能就和脑力活动。


How to lose weight if you don't have time to work out

Many white-collar workers are getting worse and worse, having more and more body fat but not having enough time to exercise. So how do you lose weight when you don't have time to work out?

1, use all kinds of opportunities to exercise the body

Life is everywhere in the playground. Even if you can't go to the gym, you can create opportunities for yourself. For example, get off at two stations in advance and walk, choose staircase between staircase and elevator. Whenever you sit, stand, or walk, try to tighten your waist, raise your head and exercise your back muscles; reduce the use of household appliances and do more housework. There are many opportunities like this, so long as you have the same heart, you can increase your amount of exercise without going to the gym.

没时间健身怎么减肥 - How to lose weight if you don't have time to work out

2. Turn time into zero for exercise

If you can't take out the whole exercise time, you might as well try to break it up to zero. For example, you can divide 30 minutes into 3 ten minutes or 6 5 minutes. Exercise every part of the body for a short period of time, such as neck, shoulder, chest, etc. Such a week can basically exercise all parts of the body, the same can reduce the circumference.

3, formulate and implement a sports plan

Three days of fishing, two days of net weight loss will not work. Experiments have proved that making a weight loss plan is more conducive to persistence. Every time you make a weekly plan, you have higher flexibility. If there is a temporary delay today, there will be no excuse for resting on the second day. At least 4 times a week, enough aerobic exercise can reduce fat.

4, you can exercise your legs as well.

Then how to exercise on the chair again? First, put a pillow on the waist; at the same time, hand, wrist and forearm are in a straight line, the arm is placed right angle with the elbow on the desk; then the head and body are straight, a little forward; then the elbow is close body, bending 90 to 120 degrees is appropriate; both shoulders relax, upper arm naturally below. Drooping; the feet were flat on the floor.

5. The skillful exercise of home Sports

Every morning, after getting up, cleaning the house is a good opportunity to exercise your waist and arms. In the sweep of the floor, tow the floor, hands clenched brooms or dragging handle, force it as far as possible to a place far away, so that the angle of the waist bend will naturally increase, the strength of the double arm movement is also increased, its fitness effect is self-evident.

6, control the diet

Saute vegetables with less oil, replace staple food with coarse grains, drink soup before meals, eat less fat food, a glass of milk every day, eat some soy products, vegetables had better eat a catty. Breakfast is full, lunch eight full, supper half full.

The principle of diet and weight loss

Three meals should be regular and regular. The focus is on what to eat, not to eat completely. As long as we control the intake of heat, we should eat less.

Meat should have relatively low fat content and high protein content. Fish and chicken are a good choice. On the contrary, pork is high in fat content.

Drink more water. Drinking water always helps us clear our intestines and eliminate toxins. It's good for losing weight. But drink on average and not drink too much at a time. That's not good either.

Far away from high fat and whole fat dairy products, fried foods are also. Carbonated drinks are also the source of obesity. Otherwise, there will not be so many fat people in the United States, because they like fast food, fried food and carbonated drinks.

Eat more fresh fruits and vegetables and bean products. Vegetables and fruit products are high fiber and high protein foods. They are always the first choice for thin people.

The misunderstanding of diet and weight loss

Chili weight loss: there is no study directly to prove that chili can lose weight, and the excessive consumption of hot pepper can affect the function of the stomach, too much stimulant food can make the skin become rough, it seems that some are not worth the loss.

A low calorie diet: it's right to reduce calorie intake during weight loss, but a diet below 800 calories may eventually lead to malnutrition and lower metabolic rates. When you eat a little more, you will get fat quickly.

Drinking coffee: coffee losing weight will eventually go back to sports. Most importantly, even with exercise, you need to drink at least eight cups of coffee a day to isolate fatty acids. This amount of coffee is bound to keep you awake for a long time. Drinking a lot of coffee can also lead to physical deficiency, skin damage and health.

Fasting: this helps to detoxify the body, but it has little effect on obesity. And it will decay, thus affecting physical strength and fasting for too long. The function can not get more supply, digestive function and mental activity.

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