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Sunday, July 28, 2019

How to get an attractive body

How to get an attractive body| Want to get a healthy and attractive body for summer? Do you want to walk imposing on the pool or beach? With a little effort, exercise, autonomy, you can get an attractive body.

How to get an attractive body

Method-1: Meal and sleep

1: Let's eat lots of healthy food. Avoid junk foods such as potato chips, cakes, pizzas, and ice creams. If you have a good meal, your body will be happy. Eat foods rich in protein and fiber and try to reduce food consumption. It would be better to have 3-4 small meals a day.

  • Even with aerobic exercise, you will lose stomach fat, but active consumption of fruits and vegetables, in particular, will make it difficult to get fat in the abdomen. Eat dark vegetables such as beets, carrots, kale, tomatoes, spinach and broccoli. You may eat it mixed as a salad or eat it with hummus (chickpeas dip) if it is not your preference.
  • Avoid prolonged hunger. If you don't eat anything, your metabolism will fall, and if you stay hungry for a long time, your weight will be difficult to lose (the body prepares to save more energy). Therefore, eat regularly and reduce the amount you eat to lose excess weight.
How to get an attractive body

2: Even with zero calories, avoid juice and sodas and drink water. Zero-calorie products are a calorie-free alternative to regular sodas but prevent weight loss. If you are serious about getting a good shape, avoid beverages other than water. Replacing all the water with water will reduce your calorie intake.

  • If you do not know your daily water intake, carry a water bottle and try to be thirsty. The complexion will also improve.
  • Stop taking alcohol. In particular, it may be difficult for people who have a habit of drinking a glass of red wine after work is complete. However, alcoholic beverages such as wine contain many calories. Therefore, even if you are drinking a glass of wine for some other health reasons, it is not a good practice if you want to be slim.
How to get an attractive body

3: Let's increase in sleeping time. The third point of losing weight is sleep. Many go to the gym and eat like a vegetarian monk, but the size of the West doesn't decrease. Goodnight sleep is important for losing extra weight, so make sure you have a 7-9 hour sleep.

  • In a state of sleep deprivation, your ability to lose weight decreases. This is because the body forms diabetes-level glucose and insulin if you do not get sleep. If you want to lose weight in a healthy way, don't cut your sleep.
  • Lack of sleep can make you less motivated to exercise or have a healthy diet. Many of you may have experienced a situation where your stressful nights at work are exhausted and you have no energy to do what you thought you would do at the beginning of the day. Having a proper rest at night will boost your spirits and keep you motivated even when it is time to exercise on the treadmill.
How to get an attractive body

Method-2: Motion

1: After dinner, let's walk for about 15 to 30 minutes before going to bed. By this walking, the food in the stomach can be firmly digested to prevent stomach upset and heartburn.

  • It is also effective to listen to music to keep you motivated.
How to get an attractive body

2: Let's do aerobic exercise. Aerobic exercise is a great way to burn calories and get a beautiful shape. Aim to increase your heart rate to a healthy rate so you can consume more calories.

  • Run for 30 minutes or exercise your bike vigorously for two weeks. If you can manage the amount of exercise easily, increase it to 1 hour a day.
  • You may rest for about a minute if your breath is out, but do not rest for a long time until your heart rate falls.
  • When you finish exercising, take a cool-down walk. At first, we walk at a fast speed and slow it down gradually. Remember to stretch after an exercise.
How to get an attractive body

3: Let's start walking. Include at least 15 minutes of walking, especially if you are not doing any exercise. Walking is an excellent exercise, and research has shown that if you walk for only 15 minutes, your life will increase by 3 years. In other words, you can live long and be beautiful.

  • When possible, use stairs instead of elevators. Movement up the stairs can move the muscles of the legs and buttocks.
  • Let's use a pedometer. The pedometer measures the number of steps walked throughout the day. People who have a pedometer tend to walk more than those who do not.
  • Find a reason and go out as much as possible. The more you go out, the less you can not afford to walk. Especially when the weather is fine, eat lunch outside, take a walk after dinner, or take a regular morning dog walk.
How to get an attractive body

4: Make training a daily routine. If you train in areas where you want to be confident, you will feel tight and your muscles stand out and look more beautiful.

  • Move your body as large as possible so that all joints, muscles and parts move, and warm-up. Move your body so that your heart rate and body temperature rise a little. As long as the proper part is moved, the type of warm-up to working on and how to properly move the body is not so important. Be careful not to run out of energy before the actual training.
  • Let's start with 50 abs. You need to do abdominals in the right way to get results. Arms are always crossed in front of the chest. Use your abs to lift the upper body without relying on force. Do not move your back while your abdominal muscles are working. Lower the upper body until the scapula touches the floor. Don't get up on the floor and get up.
  • Do the push-ups as many times as you can to get even more. Once you have your arms straight, let's keep it straight down so that your buttocks do not come out.
  • Let's do squats and ranges. Try a simple squat that does not use tools at first. Put your arms straight forward with a comfortable stance. Keep your head straight and keep your knees on the top of the heel and lean as far as you can. Let's repeat it 20 times. Lanji stands in a comfortable position, places his hands on the hips, uses abs to make a big step forward, and lowers the hips until both knees are at a right angle. Let's do a total of 20 times, 10 times per side.
  • Let's do "superman". When lying down on the ground, extend both arms forward. Keep both legs, arms and chest away from the ground and raise as high as possible. Hold for 10 seconds. Return to the original posture and rest for 5 seconds. Repeat this 10 times in total.
  • Do as many arm curls as you can for both arms. It is a basic training to be performed at the beginning. If you do not feel tired after 12 times, increase the weight of the dumbbell you use a little. The ideal weight should be such that it is lifted more than 8 times and you feel tired before it reaches 12 times.
  • After training, do stretching and hurdle stretch and saddle stretch to increase flexibility. Let's stretch to stimulate the part that you plan to exercise. It actually prepares the muscles to move the body.
How to get an attractive body

Points: 


  • Get to know your limits. Rather than hurting your body with two days of over-training, you can achieve better results if you continue your moderate exercise steadily toward your goal for four weeks.
  • If you want to change your body, don't expect to get results in about a week. Change takes time. In most cases, after six weeks of intense exercise and healthy eating, changes will begin to appear.
  • If you find it difficult to stretch, stop stretching and move it as far as you can. Repeat the stretch and try to stretch it a little further as you go back and forth.
  • Do not breathe from your nose or breathe while running. This breathing technique is not effective at all. In order to pump blood to the brain and deliver oxygen, it is necessary to inhale and exhale from the mouth and to take in as much oxygen as possible into the body. The lungs may spread to take in air, which may cause side pain. To prevent this, do a side stretch before running.
  • Let's do some simple exercises while watching your favorite show. During the CM, let's do more complex training.
  • Let's try swimming. It is the best exercise to maintain a beautiful figure.
  • Consider buying a heart rate monitor for use in aerobic exercise. The use of a heart rate monitor can prevent excessive training. You can find affordable products online.
  • If you do not like going to the gym or have children, you may want to join an exercise program or purchase a DVD containing a 30-minute exercise at home.
  • Choose activities you can enjoy, such as running, dancing, skating, roller skating, cycling and yoga.
  • If you are enrolled in a school, you may want to join your favorite sports club.
  • Taekwondo is an exercise that uses the entire body. You will gain a beautiful body and flexibility.
  • Increase your vegetable and fruit intake. If you are not good at eating vegetables and fruits, you may want to make a smoothie and mix.

Notes:


  • Let's stop reducing the amount eaten extremely. As well as being unhealthy, it makes the body difficult to lose weight.
  • It's stressful to know that you're not losing weight as much as you think, so don't weigh yourself every day.
  • Avoid slow static stretching before starting your strength training. Research shows that static stretching before strength training actually reduces the effect of exercise.

Co-author Michele Dolan

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