Many people in the east are obese locally, not as a whole. There are usually two kinds of people: "upper body is obese and lower body is symmetrical" and "upper body is symmetrical and lower body is obese". A relatively simple method to measure the irregular distribution of fat is kneading. Take a 2.5 cm book first, hold the spine of the book with your thumb and forefinger to feel the feeling of 2.5 cm thickness, or draw a distance of 2.5 cm with your fingers. Then use the same method to pinch the meat of women's abdomen, waist, buttocks, legs and other parts. If it feels thicker than the book, that part is too fat. Generally speaking, for every 0.6 cm extra thickness of the body, there will be 4.5 kg more fat. On the basis of this judgment, partial weight loss can be conducted consciously.
Upper body weight loss strategy
Features: Fat is mainly distributed in the face, neck, chest and waist, which is characterized by thick waist circumference, thick arms and thick back. Sometimes there is orange peel on the abdomen.
Reason: It is mainly caused by incorrect diet and lack of exercise, and the imbalance of estrogen in menopausal women may also have some influence.
Harm: Too much fat distributed in the large intestine and small intestine around the waist will be harmful to health, prone to visceral obesity, high cholesterol, diabetes and other diseases, even mild obesity will cause abnormal changes.
Countermeasures: reshape the body shape, establish a good muscle fat ratio, and increase the targeted exercise of the upper body.
Exercise choice: Divide the length around the abdomen by the length around the buttocks, and the figure is abnormal if it exceeds 0.9. For example, abdominal circumference 100 cm, hip circumference 1 10 cm, 100 divided by 1 10 is more than 0.9, indicating that abdominal fat has exceeded the standard.
At the same time of aerobic exercise, some arm and waist exercises, such as dumbbell exercise and waist-abdomen impact course, will have better effect, and Pilates, which combines the characteristics of yoga and bodybuilding and emphasizes body building, will also be very helpful to reduce abdominal fat.
However, there are also many people who feel that their breasts have become smaller after losing weight in the upper body. The main component of the breast is fat, so it is natural for the chest to become thinner with the upper body. If you want to keep the size of your chest while losing weight, you can try to do some exercises to exercise your chest muscles.
Recommended practice
Simple weightlifting:
1. Lie on the ground and bend your knees.
2. Hold dumb poison in both hands and extend it to both sides. Elbows are slightly bent and raised about 4 inches from the ground.
3. Slowly lift the dumb poison and exhale.
4. Slowly put down the dumb poison and inhale.
5. Repeat the action 3 to 40 times.
Changes in palm pressure:
1. Kneel on the ground.
2. Bend forward and put your hands on the ground. The distance between hands is approximately equal to the shoulder width.
3. Keep your back straight and your hips tight.
4. Bend your arms slowly and rest your chest on the ground.
5. When you reach the bottom point, slowly push your body up and return to its original position.
6. Repeat the action 4 to 50 times.
Diet policy
Eat less sweets.
Especially after meals. Because dessert has a high sugar content, when people's bodies are full, the excess sugar can't be consumed, and it immediately turns into fat and accumulates under our skin. Moreover, after eating sweets, people tend to be sedentary. Although fat is absorbed quickly, it cannot be consumed, which will further promote the growth of fat between the chest and abdomen. If you really like sweets, you must choose the right time to eat them, such as the hunger period between breakfast and lunch or between lunch and dinner. You can eat some desserts properly. In addition, you can eat a little before exercise. At this time, sweets can help improve our blood sugar concentration in a short time, thus eliminating fatigue and hunger.
Arrange three meals scientifically
Breakfast must be eaten, which can enrich nutrition and increase the intake of vegetables and fruits. The cellulose contained in it can enhance gastrointestinal peristalsis and help detoxify. You can eat seven or eight full lunches and try to have a light dinner. It's best to eat miscellaneous grains porridge or soup, and never make "couch potatoes" after meals.
Introduction of lower body obesity
Features: Fat is mainly distributed in abdomen, legs and buttocks, belonging to pear shape, with thin upper body and relatively fat lower body.
Cause: the harm is mainly determined by heredity: this kind of fat is difficult to eliminate, but it will not cause disease.
Countermeasure: do stretching exercise.
Exercise choice: A large part of the reason for leg thickness lies in heredity, and there is basically no effective method. In addition to running to reduce fat, you can only practice equipment to tighten leg muscles. Often pulling ligaments can help lengthen the lines of leg muscles, which will make leg muscles look thinner. Suitable sports include body ballet, yoga, aerobic dance and so on. Visual extension can be achieved by stretching the body.
Recommended practice
Pedal your bike for more than 20 minutes every day, or lie on your back and let your legs pedal your bike, 50 times counterclockwise and 50 times clockwise.
Diet policy
Add enough high-quality protein.
Such as shrimp, fish and lean meat. If obesity in the lower body is accompanied by muscle weakness, edema, and cold hands and feet, it is recommended to take a bath or wash feet at least three times a week while exercising to promote blood circulation and strengthen metabolism.
Drink warm drinks or tea after exercise.
Generally speaking, drinking about 200 ml is enough. After taking a shower, you can drink more. Never drink cold drinks, or the chance of losing weight will be reduced. In addition, don't eat white sugar, you can use brown sugar and honey instead. Don't eat more instant noodles, monosodium glutamate and various convenience foods.