In the fast-paced modern life, many people face weight management problems due to long-term sitting and poor eating habits. In the effective weight loss process, the key to maintaining a slim figure lies in healthy and effective exercise. However, it should be noted that exercise weight loss should not be carried out blindly. Having a clear goal and a detailed plan can help you get twice the result with half the effort.
Three steps to achieve your weight loss goals
Step 1: Establish clear goals and plans
A successful weight loss journey starts with clear goals and executable plans. First, clarify the weight loss goal you want to achieve, such as how many kilograms you want to lose per week or reach your ideal weight. Then, make a detailed plan, including the frequency and type of exercise per week and dietary adjustments. Of course, you can tell your friends and colleagues about your fitness goals and plans, and maybe they can urge you.
Step 2: Choose the right exercise
It is very important to choose the right exercise for yourself. Different people have different preferences for different forms of exercise. Make sure the exercise you choose is both interesting and lasting so that you can maintain a long-term exercise habit.
Clarify the time of your fitness plan. If you are just starting to exercise, you can set the fitness plan for 8 weeks, and then update the fitness plan every 3-4 weeks.
It is recommended to combine aerobic exercise and strength training. Aerobic exercise such as running or swimming helps burn fat and enhance cardiopulmonary function; strength training such as weightlifting or bodybuilding exercises can strengthen muscles, increase basal metabolic rate, and help long-term weight loss.
Step 3: Develop healthy living habits
Healthy living habits include not only exercise, but also comprehensive management of diet, sleep and mental health. Reasonable eating habits include reducing the intake of high-calorie foods, so "control your mouth" and calculate the calories you need. Increase the consumption of vegetables and fruits, and maintain a regular schedule.
Introduction to the steps of sofa weight loss exercise
Step 1: Preparation
Choose a spacious and safe space to practice, and make sure there are no obstacles around. Choose a sturdy sofa as an auxiliary tool. The back and armrests of the sofa can help support and balance the body.
Step 2: Warm-up exercises
Perform 5 to 10 minutes of warm-up exercises, including simple stretching and gentle aerobic exercises, such as brisk walking or skipping rope. This helps to increase heart rate, warm up muscles, and prevent sports injuries.
Step 3: Sofa fitness movements
Use hands and feet: Sit on the floor in front of the sofa, bend your left leg, lean your right elbow on the sofa, stretch your left hand upward, and straighten your right leg forward, trying to keep your body's center of gravity between your right elbow and left foot. Alternate this action and repeat it 10 times on each side. This action requires coordination of hands and feet, which is more challenging, but it can effectively improve the left and right balance of the body.
Leg exercise: Sit on the edge of the sofa, lift your legs and cross them, then slowly put them down. Repeat 15 to 20 times, which helps to exercise the abdominal and inner thigh muscles.
Modified push-ups: Put your hands on the armrests of the sofa, put your body in a push-up position, then bend your elbows to lower your body to the level of the sofa seat, and then push up. Do 10 to 15 times, which helps to exercise the chest and arm muscles.
Buttocks lift: Sit on the sofa, put your hands on both sides of your body, then lift your hips until your body and thighs form a straight line, hold for a few seconds and then put them down. Repeat 15 to 20 times, which is conducive to tightening the buttocks and strengthening the core muscles.
Pedaling with both feet: Lie comfortably on the sofa chair with your feet slightly suspended in the air, as if you are riding a bicycle. Use your thigh muscles to push the pedals, 30 seconds each time, and repeat three sets.
Side-lying: Sit on the ground at the corner of the sofa, lean your back against the sofa, support your arms comfortably on the sofa, bend your knees, straighten your calves, and touch the ground with your toes. Tighten your back, straighten your knees, and point your toes upward.
Back stretching: Open your hands, about twice the width of your shoulders, support yourself on the sofa chair, and bend your body at a 45-degree angle to do a push-up. Put your feet together to fully stretch your back. Repeat about 20 times each time to effectively shape the overall backline.