Crazy grease brushing every day, why is the effect still very small?

Yoga you deserve to have, as we all know, yoga ball exercise has a lot of benefits for people, yoga ball can play a stretching and stretching of the body, not only can improve the flexibility of the body, coordination, strengthen the body can also play a leading role. Today we are going to introduce the use of yoga balls to strengthen the corresponding parts of the body. Many times, exercise feels boring and difficult to adhere to, but it is indeed the best choice, and it is not easy to be healthy and effective.

Yoga balls are a ball game that enhances flexibility and balance. Yoga Ball ** Movements.

It is of great help to improve the obesity of the waist, abdomen and back. Yoga balls, also known as fitness balls or yoga fitness balls, are a ball game tool that works with exercise and fitness. The material is mostly made of soft PVC material, when the human body comes into contact with it, the inflatable fitness ball will evenly stroke the contact parts of the human body to produce a massage effect, which is beneficial to promote blood circulation and make people more elastic.

Many celebrities today use yoga as their first choice for daily exercise maintenance. Next, let's teach the friends a few simple yoga ball movements and learn together!

Yoga Ball Push-ups: This movement makes the muscles of the back to the legs of the body tense and burn fat, and the push-ups exercise the muscles of the arms and back to expand the pectoral muscles.

Here's how to do it: Push up with your body facing the ground, and bend your palms with your hands shoulder-width apart to support the ground. Place your knees on a yoga ball. Slowly do push-ups with your body down and up, and after slowly adjusting your breathing joints, feel the stretch of your pectoral muscles.

Repeat for 3 sets of 40 actions.

Yoga Ball Leg Lift: This action mainly works on the rectus abdominis muscle and the lower back muscles.

The movement is as follows: the body is facing the ground, the lower abdomen is attached to the yoga sphere, the arms are bent in front of the chest, and the muscles of the hips and waist are relaxed. Lift one foot up with the toes straight.

Pay attention to the strength of your hips and waist, and keep your body steady and don't shake. Lift to the limit and slowly lower it back into position, switching to the other leg in the same way.

For every 20 movements, alternate left and right as a group, repeat 3 sets.

Eagle Wings Outstretching: This movement is done mainly using the strength of the waist. Use the toes of both feet as a support point and act on the calf muscles at the same time.

Here's how to do it: Face the ground with your body and place your lower abdomen on the yoga sphere. Keep your legs straight, your feet shoulder-width apart, your toes on the ground, and your hands raised at the same level at your sides.

With the toes as a power support point, the upper part of the body uses the abdomen as a support point to do up and down movements, and the posture is like an eagle.

Repeat for 3 sets of 40 actions.

The intensity is not enough. Because your exercise intensity is not enough, the effect is not obvious, so you have to strengthen your training in the future and increase the amount of training.

The effect is still very small, the main reason is that I have not found the right way to do it, and the perfect combination of aerobic exercise and aerobic exercise every day can quickly kill fat.

Maybe it's not the right way, so you have to adjust your state and lifestyle. First of all, we must adjust our diet, we must not eat too greasy and high-fat food, we must eat lightly, insist on running every day, promote blood circulation, and do more squats, planks, planks alternating leg lifts, abdominal curls, and sit-ups, which have a good effect on fat loss.

<><Four delicious reduced-fat soups1. Beef ball soup with chrysanthemum.

Ingredients: eggs, beef balls, chrysanthemum.

Operation steps: 1. Scramble the eggs and remove them.

2. Pour two bowls of water and bring the beef balls to a boil.

3. Pour in chrysanthemum, pour in eggs and simmer for five minutes.

4. Add an appropriate amount of salt, chicken essence, pepper, and a spoonful of minced garlic crisp and serve.

2. Winter melon and nail soup.

Ingredients: flower nails, tofu, winter melon.

Operation steps: 1. Stir-fry the ginger and garlic until fragrant, add the winter melon and stir-fry.

2. Add boiling water, put tofu and cook for one minute.

3. Put the clams and cook until they are opened, turn off the heat, add pepper and salt to taste.

3. Lettuce and egg soup.

Ingredients: eggs, lettuce.

Drill the pre-rush steps:

1. Fry two poached eggs with little oil, add minced garlic and stir-fry until fragrant.

2. Add boiling water, put poached eggs and lettuce, simmer for half a minute, add pepper and salt to taste.

4. Broccoli and egg soup.

Ingredients: broccoli, eggs, tofu.

Operation steps: 1. Fry an egg with less oil, cut the egg into pieces and add 2 bowls of water.

2. Add tofu and broccoli to cook, and finally add salt and pepper to taste.

Body fat percentage refers to the ratio of fat in a person's body, including subcutaneous fat and visceral fat, etc., the same is a person of 1.75 meters, the same is 70 kilograms, but the body size of two people may be very different, this is the visual effect of the difference in their body fat rate, so maintaining a reasonable body fat rate can make a person look more fit.

Why control a reasonable body fat percentage

First of all, we must know that the body fat percentage has a health value, and the body fat rate of adult women will generally be higher than that of men, and women are generally 20 to 28 percent, while the body fat rate of normal adult men is 15 to 18 percent, and it will be better to maintain this healthy range.

In addition, a healthy body fat rate can maintain our health, if the fat content is too high, then some chronic diseases will find themselves, according to a lot of relevant data statistics, people with high fat, the probability of suffering from chronic diseases such as hypertension, hyperlipidemia, diabetes and so on will be much higher than others.

Secondly, a healthy body fat percentage can make you younger, because the body will improve your muscle strength and bone toughness through continuous improvement, then the speed of body aging will also become a little slower.

Therefore, it is necessary to control the body fat number, whether you are currently thin or fat, it is necessary to do a test and then make improvements.

To improve your body fat rate, you can refer to the following methods

Method 1:Since it is to control body fat, then high-calorie, high-fat food must not be eaten, control your mouth, your body will recover, you like to eat fried cakes, fritters, scallion pancakes for breakfast, or don't eat them, these fat content is particularly high, you have to restrain yourself.

Method 2:Choosing a diet of eating less and more meals, reasonable eating habits are of great significance to controlling body fat count, eating small and frequent meals can reduce the burden of digestion, and can also avoid excessive calorie intake.

Method 3: Aerobic exercise with anaerobic exercise

For people with a high body fat rate, the first half of the month's exercise is best biased towards aerobic exercise, so that the efficiency will be higher, such as swimming and running twice a week, and other fragmented time to choose skipping rope, burpees, squats and other items. Sometimes strength training is also possible, such as battle ropes, dumbbell exercises, etc.

Method 4: Test your body fat regularly

It's not enough to keep your head down and work hard, and regularly testing your body fat percentage can give you a clear idea of the effect of your workouts, so that you can make adjustments in time. Professional fitness trainers recommend that you test your body fat for two weeks.

A healthy body fat percentage can make a person look more toned, the body muscles are stronger, and all aspects of the body's functions will continue to improve.