Why would obesity fatigue

Fatigue will break the normal human body function and rhythm. The regulatory functions of the normal physical destruction, so that a sudden increase in appetite. And fatigue will make people instinctively look for chocolate desserts or drinks, food eaten. Their dietary restraint, if not always pay attention to their health, not to physically exhausted. Not human fatigue, loss of appetite will naturally decline, but by the intake of food will flow through the complete cycle of the body was consumed.

Recognized the consumption of fat diet campaign

Beauty who want to lose weight too, recognized Below are ten of the most effective users of Dietary Fat Reduction Campaign.

1,12-minute freestyle, can consume 836 calories KJ

KJ 836 daily consumption of the campaign, three times a week, we can stay away from obesity problems. The time is short and calorie consumption of swimming is the best choice to save time. Similarly swimming, freestyle comparison of the exercise, only 12 minutes will be able to consume lots of calories, quickly try!

2, a day of walking 10,000 steps to maintain body does not rebound

Feeling somewhat sweating to the speed of walking 10,000 steps a day can be consumed 836 KJ. Can be a weight loss of 1 kg oh.

Converted into time, or two hours every day walking, you can use slightly faster than the normal walking speed of 4 km distance. In such a step gradient of running more effective.

3, tensile movement, a seven second adhere to the best effect

Do tensile movement, we should choose for their exercise, under normal circumstances, a round adhere to the best effect around 7 seconds. Stretching through the campaign to lose weight, if the drop will cause just the opposite effect, it must adhere to!

4, can be more than 20 minutes jogging to good effect!

Aerobic exercise can fully burning body fat, and constantly conveying Yangfen to all parts of their bodies, the effect is a superior method of weight loss. Jogging is aerobic exercise, 20 minutes later, started to burn the body fat to slimming effect. Swimming, walking, also belong to aerobic exercise options under different conditions.

5, the hot water at 37 degrees Celsius for 20 minutes and in the bust Bath

Around 37 degrees Celsius in the water immersion can be activated in vivo cell-size, speed up metabolism. Slow Life, bathed in the water, which can effectively promote from sweat, so you from the inside, all the pleasure to people. 20 minutes in the tub soaking very slimming effect. If you do not like sports, using a simple bust Bath, to complete the task of slimming!

6,5 seconds press ears Point 5, would be able to control appetite

Ear acupuncture control appetite, hunger, known as points. About 5 under daily pressure can be effective in reducing appetite. Pressing 5 under 5 seconds, the best in the 30 minutes before eating, a better effect. However, the effect of weight loss varies from person to person is the.

7.30-minute foot massage can be effective in reducing appetite

Acupressure, massage, Acupressure very effective in controlling appetite.

8, by bus, one hour of standing toe brought to exercise leg muscles

Only one-way travel time on the stand more than sit consume about 84 kJ, from consuming a total of about 167 kJ. Stand against toe, the ankle slim aerobics, it is recommended!

9, dancing at the club one hour dance

All parts of the body are the activities of Para Para, the only one to do this and the campaign can lose weight. Dance every day, feeling all Bianshou the body. Want more slender, simply can be a serious dancing! Dancing at the club one hour of dance, can consume 836 kJ, this is the highest volume day consumption. More than 20 minutes can be effective. In the entertainment campaign reached the effectiveness of a day, the body was very useful.

10, I chew every meal under 20

Chewing a lot can be effectively less facial fat. At least 20 of chewing, facial fat can be less effective, therefore, swallowing and eating habits have to improve as soon as possible.

Why do you campaign the more fat?

Movement is not excessive weight loss

Movement can improve the physical basis of the metabolic rate, the consumption of calories, which helps slimming thin. Some of the 72 women as a pilot, will allow them to run 30-minute movement, and movement in the blood before and after the detection of the obese gene product - thin protein concentration.

Intensity of the campaign is not fat consumption

The results showed that 86 percent of the subjects were thin protein increased significantly. The results showed that the intensity of the campaign basically no fat consumption, particularly in anaerobic exercise, muscle glycogen Jiaojie anaerobic process of the metabolite is lactic acid, lactic acid in aerobic conditions in the liver most of decomposition to carbon dioxide and water;

Sometimes the intensity of the campaign to increase fat

Another part of the glycogen re-synthesis, but there are also a small number of synthetic fatty acid metabolism through.

That is why the intensity of the campaign will not only serve the role of diet, and sometimes it will increase the reasons for the accumulation of body fat.

Movement of thin to moderate

For this reason, sports medicine expert advice to lose weight, thin, the general movement for half an hour to one hour, heartbeats per minute under about 130-175, can be said to be moderate campaign, as this would increase thin protein concentration.

Pilates women

Pilates has been some dancers and gymnasts physical shape and forces to strengthen or restore basic training methods. But it equally suitable for us ordinary people, Pilates exercises are not age and gender restrictions, anyone can practice, in particular the waist and leg pain in patients with the lack of movement, prolonged exposure to computers and the nine-to-five office workers .

Leg-air

With upper limb to contend with the weight of lower limbs. Do not drop too low legs, or abdominal load can be raised our stomachs, Gongqi chiropractors, completely lost the effectiveness of this action. Imagine torso belt was tied up on the floor, only the lower abdomen to control movements legs. I guarantee, only dissolve array do, you will Elu sweating, and pig meat as if Nan burning up.

1, supine, hands home oblivion. Two palm overlap, but do not cross fingers. Extend to the ceiling lifting legs, a “Pilates stance.” Clamping feet thigh feet close together. From the mat against head and shoulders, the “Yang-or upper body.”

2, suction, and slowly lower legs. When it is necessary to mention feeling lower back from the ground, they immediately stopped. Breath, with a reduction legs prepared posture.

Pilates body to slowly addiction

Tempered by no means sweating the hill, in respect of aerobic exercise today, gentle and simple Jushoudouju more conducive to burning excess fat, ergonomically perfect shape, like Pilates.

A bit like yoga, a bit like ballet, highlighting the combination of static and dynamic to accommodate different sports essence of Pilates is a fitness “fans” in the fashion and sports, you know, Jennifer Lopez is the Pilates fanatical followers, the perfect build Kaichiannimoshi are inseparable from the practice of Pilates.

Difficult to resist the temptation of Pilates fitness as mysterious as its name, attracting a who entered the fitness world, the major fitness clubs in the city, the reporter felt the full swing of Pilates atmosphere.

“Pilates is a slowly let you fascinated by the movement.” In the urban areas of an enterprise engaged in accounting practice Pilates, she has been more than two months, she said, in addition to the gym with the coaches practice Pula mention, at one time its own, will be placed for some easy music, with pieces mattresses, on the floor simple movement.

Ms. ago also participated in a number of other sports and wellness, she feels, jumping exercises too intense, the intensity of the campaign, often tired after training, and Pilates movements relatively simple, gentle, but the results are very good, gentle music notalgia to remove, as if the muscles had regained its youthful strength.

, She said: “After practicing Pilates, I am very spirit and, physical endurance and control capabilities have been good training.”

“Every time after Liankuan Pilates, I would feel very comfortable, very much people enjoy this feeling!” Just a Liankuan Pilates fitness, described to reporters.

Pilates coach Max said, Pilates is a deep muscle exercises, the pursuit of consciousness and physical, with breathing and movement, it will not only create the body beautiful lines, also focus on the spiritual level, to make practitioners to face their own inner world. So many fitness to practice after that body will gradually change from inside and outside such changes would practitioners found a new self, and then to gradually fall in love with Pilates.

According to Parkson fitness club coach Zhang G, Pilates is very popular in recent years, the international fitness fashion, it combines Eastern and Western concepts of different sports, and no restrictions on age and gender, anyone can practice, particularly suitable for lumbar, leg pain patients and the lack of movement, prolonged exposure to computer workers, in a club launched by the fitness on the favor. Rigid-flexible feelings between Pilates reverberated in the air like Enya that like Vacant voice, there is no noise, no pressure, no irritability, we breathe together, practice together, and appreciate the return of the physical and mental self-integration. October 5 pm come down with fitness enthusiasts into Parkson fitness club, a new experience to fashion campaign Pilates.

“Inspiratory reduction, exhaled whereabouts……” slowly password, we do deep breathing, then lift your legs straight, pause maintain, and then suction, and slowly lower legs. Coach Max in the lead, you lay quietly amlodipine, with the music together stretch their limbs, respiratory adjustments in the process of Jushoudouju detail of every movement.

Xiaojin beginners, she said, pilates no sweat Diaocao hill feeling, a bit like doing yoga, a bit like gymnastics, ballet has some movement of the shadow, movement Gangrouxiangji, to get to hard-to-reach regular aerobic exercise parts of the body, especially the muscles of the buttocks and training quite obvious, if persevered certainly good effect.

Pilates is a slow-paced stretching, static exercises and exercises the power of ideas. Fitness enthusiasts Cathy Yang quite this feeling: “Pilates movements appear to some simple, but the combination of static and dynamic movements arrangements to enable both physical tensions have relaxed, I made several moves on the part of the body that reduce the sense of tension. ”

“Dew on your feet flowed along feet Daquan, relax, relax…… sleep very warm……” Pilates before the end, everyone has their own most comfortable posture lie down, the surround sound in music, in the Coach tips 1.1 points, gradually entered the meditation, devotion to relax……

Coach Max said, Pilates both Westerners into the “gang”, pay attention to the function of muscle and physical training, and integration into the oriental “Sophie” and emphasized that the physical and mental exercises, unified, every gesture must and breathing coordination. Through a series of stretching, balance and flexibility moves to improve posture and relieve muscle tension, reduce the role of pressure, but also to make practitioners more body really go the distance, flexible, soft lines and aerobics.

Pilates movements Long Legs

→ thigh from the hip → leg → ankle

Practice group 1: Rear support

Action: The posterior thigh diet. At the same time tightening the buttocks, abdomen, and lower back.

● maintain physical stability.

● not Song Jian.

● stretching arms and legs as far as possible.

● If the wrist injury, and stop practicing.

Action

Sit up, chest, Shoufu, Chen Jian. Legs move forward with the hands placed behind the front pointing fingers, inspiratory.

Action

Breath, will be up to the hip, leave the ground, Bengzhi feet.

Action

Inspiratory. Continue to raise the hip until he showed a long body into a straight slash. Maintain 10 seconds. Breath to action 1.

Repeated 2 to 4 times.

Practice group two: single Tuiti

Action: The thigh from the hip → → leg → ankle, and comprehensive “plastic.”

Action

Prone, palm down, arm Tiejin ground, the elbow is support on the shoulders of the bottom, raised his upper body. Extended legs feet close together, feeling hip tighten.

Action
Breath. 15 leg lift from the ground, not to bend the knee.

Action

15 degrees elevation to maintain posture. Breathing, kick to the right hip; breath, left foot kick to the left hip.

Left repeatedly kicked six to eight times. Moves to relax a breath

Tips

● head and neck, maintain a straight back, not Yang.

● not to Song Jian, bowing.

● remember Shoufu.

● kicking foot, and the other from one leg to consistently maintain 15 degrees.

● thigh and buttocks to make use of the leg strength will be carried from the ground, rather than relying on the strength of the knee.

Practice, neck pain how do?

Neck lie down to rest on one, if you want to continue to train in their minds to put towels Vol.

Pilates movements need to lift many of the neck, but the neck is not actually use force but abdominal strength. Weak muscles began practicing when, after a period of training, abdominal strength increased, it would not feel the pain of the neck.

Remember not to their own bodies and couplets, forced moves easily injured.

The basic principles of Pilates

Respiratory principles:

● nose inspiratory and expiratory through your mouth, as far as possible, use abdominal breathing.

● difficult breathing rate too fast, and basically the same as the speed of movement, and abandoning Bieqi.

● campaign attention breath, resting inspiratory attention. This can be mitigated due to muscle strength to the pressure inside the body.

● by controlling breathing and to concentrate on the breath, to reduce the sensitivity of the muscle soreness.

Physical control of the principles:

● movements slow process, the extension of muscle control, greater consumption of the various parts of the body of energy, to Dietary Fat Reduction, molding purposes.

● good grasp of the physical posture, long time of training can be brought to the physical stimulation.

● abdomen and trunk stability is the core of Pilates training.

Pilates the skills

Join martial arts before the first of扎马, Pilates also has its own basic skills. But rest assured, you do not need to spend three months to learn the basic, only need to be carefully read, they campaign to Pilates movements, we can let you get to practice the maximum effect.

Lateral breathing Lateral Breathing

Do Pilates breathing use horizontal to be able to promote the correct action mode, and allows you to the lungs absorb the maximum amount of oxygen.
Breathing, chest bone to the lower horizontal expansion of breath when subsidence, so breathing can help you exercise while maintaining contraction of the abdomen has been Qu.

Sitting or Zhanzhi. Purchase hands in the chest bone side. Draw breath, chest bone to the horizontal expansion, but not belly up. Feeling sternum movement. Chen Jian.

Breathing, as far as possible under the chest bone trapping body. On both sides feel closer to a central sternum.

Rally axis / regional forces Core / Powerhouse

Axis forces or refers to a series of regional stability and pose a health centre in the muscles. These include abdominal muscle (especially transverse abdominal muscle), the back muscles and pelvic floor muscle. The core of a strong back can not only reduce the opportunities and better improve posture and body alignment balance. Ordinary people often lose sight of these muscles. Pilates is to teach you to find and use them.

To achieve good stability axis, you need to pull into the lower abdomen, pelvic floor muscle contraction, has started deep transverse abdominal muscle. Pelvic floor muscle in the pelvic cavity at the bottom (see Figure A), and transverse abdominal muscle is surrounded by a lower abdomen and the inner belt Yaoshi. To activate pelvic floor muscle, we should look inward at the end of pelvic upward Choujin, feeling a bit like urine as forbearance. When you slowly Choujin pelvic floor muscle, the muscle more crack (Multifidus) (feel this difficult), and abdominal contraction knitting machine will be at the same time. The continued tightening of the lower abdomen, which contracted to progress upward and inward to the spine (see Figure B). Not fully exhausted contraction to fully tighten the 30% -40% is the standard pool axis intensity.

Chen Jian Shoulders Down / Set

Many people in the neck and shoulders will be the accumulation of pressure. Coupled with bad posture, such as prolonged sitting in front of a computer, Gongqi back stretch before the vote, the passage of time and a dome of tension on the back. Scapula pointed to the relocation from the chest bone. Pilates emphasis on the use of muscles in the back of the shoulder AR, to help straighten the upper back.

We can use this little campaign to practice Chen Jian. At the beginning, Songqi shoulders and down several times. When you pay attention to Song Jian, scapula pointed to the relocation. When lowered his shoulder, scapula and pointed to the close down. We take this action to fix the location of his shoulder. Scapular will be back the middle of a sharp downward AR, you will feel at the same time natural extension of the neck, shoulder and neck dissipated the pressure and tension.

Axis box Torso Box

Fantasy four straight, the two sides will be connected to the shoulder and pelvis on both sides, the “box” and symmetrical body alignment tips. Do a Pilates movement and ask ourselves: “I Founder’s box?” Many people will rely on the customary physical side, you can even aware of their own listing to one side or the rotation. Do all kinds of daily activities, also frequently called on the other side of the body easily manipulated feeling. Pilates makes you more aware of these imbalances, and thus correct their alignment.

Chin to reach the chest Chin into Chest

Most of the mat Pilates movements are in the supine position in the raised his head and hands. Correct position of the head of the increased use of abdominal pressure and reduce the importance of the neck. The first should be brought forward to the clavicle, the chin should be to reach the sternum. Between chin and chest should be about a fist’s distance from the axis line of sight is fixed in position (Figure A). So bring the head, it will also help your eye movements can be used to check the trunk and feet alignment. Beginners common mistakes chin is too close to the sternum (B), or head back Ngong (C), there is neck pain.

Extension of the spine and limbs Lengthening the Spine and Limbs

Pilates and dance teachers often called students “lengthen the spine,” “grow taller.” Adults can be such a “long high?” The original can be? Study pointed out that only a simple verbal instructions, participants can really extend the spine, reducing the spinal compression. There are two key positions can help you “long high.” First, the pelvis and increase the distance between the chest bone. In addition, pull the head from the tail keel direction. When you learn to “long high,” the Institute to maintain this high. Pilates is to awaken those who sit standing maintain muscle.

As for the extension of the limbs, and will help strengthen the muscles of the limbs. Attention should be paid to the physical alignment, it is not locked elbow and knee joints.

Spinal and pelvic natural axis position Neutral Spine / Neutral Pelvis

Spinal and pelvic axis location is a natural complement each other. When a natural axis of the basin, under Beijigu will automatically fall into the position of its axis. To find your pelvic natural axis location, will be placed at the bottom of the palm pelvis, hand fingertip in suprapubic, forming a triangle. This triangle level, pelvis and lower back is a natural axis (see Figure A). Try again in a Pilates movements have maintained this natural axis position.

Scroll chiropractic Rolling / Peeling the Spine

A healthy spine should not only strong, but also soft. Pilates mat-many of the campaigns have focused on the spine, section by section, the average activities. We in the books “Scroll spine” and “section by section-by-section out of” these words to bring out clear and controlled the spine section of the pattern.

Pilates standing Pilates Stance

Ankle after another, forming a V word. Pilates is standing start of the basin. You should tighten the buttocks, the back of the thigh mutual Tiejin, femur from the field to the pelvic, legs only open V-word. While tightening the buttocks and thighs, legs and feet but should remain relaxed extension.

Integration Integration

Pilates mat-a feature of the focus is to reflect on their participation in the activities of models. One common method is to concentrate on the activities of a group of muscle or regions. But Pilates is asking you to expand your focus on the scope of, even in the stationary part of the body you should pay attention to, and conscious of the body is integrated activities. So that you can move more effectively and be more balance.

Pilates to strengthen your muscles

Many people in everyday life are having suffered back pain, mainly because of bad posture and muscle weakness caused. Through Pilates training, it can not only strengthen the deep muscles and improve flexibility, but also can help back pain, neck pain or muscle strain to relieve pain. In addition, Pilates training can prevent injuries and bad posture correction.

Most spinal injuries in addition to the wrong position, the transverse abdominal muscle and vertical spinal muscular weakness is the reason, because these two major muscles of the spine is to maintain our stability and maintain good posture. In addition, the leg muscle injuries, hamstring flexibility poor and buttocks muscle weakness are all factors.

Below this Pilates movements senior muscle strengthening movements called “Advanced push-ups,” can strengthen musculo, including breast, back muscles and the transverse abdominal muscle, while improving hamstring flexibility.

Step 1: Hip feet wide with separate stand to tighten abdominal muscles, suction, and then forward flexion of breath, relax shoulders and arms.

Step 2: looking forward, the Shuang Zhang, on the front of the toes.

Step 3: Breathing, walk hands forward and maintain muscles tighten, arm extension (but not super-stretch) and straight into the head and torso, legs are straight (not ultra-shen).

Step 4: two hands forward, until Shuangzhang just below the shoulder. From the side, the head, shoulders, buttocks and legs straight, arms straight at the same time.

Step 5: breath, and then Qubi, the upper decline in the level until the entire surface of the body, then the suction arm extension. Repeat five times, then upward Whitty of breath, inspiratory hands began to walk backward position.

Double-double of the balance of Pilates

Pilates is a training mode.

Pilates, bisexual Shuangxiu stress is the physical and mental balance.

Men and women through the Pilates movements and find spiritual harmony, mutual perfect shape, sexy image

From the exchange until the spirit of physical integration.

Pilates to help you have a flat abdomen, flexible body,

Increase confidence in the relations between the sexes in the degree.

Pilates means beautiful posture, effective control of the body

Sexy lines, smooth breathing and strong action……