It is not difficult for women in their late teens to lose weight and get fit

There is a slight dent below my cheekbones on my cheeks, which means that the skin on my face has begun to relax. I look up and sigh. My youth, it is really gone...

25 years old is a watershed for many women. The biggest change is that your metabolic rate will decrease year by year, and your aging rate will accelerate if you have bad living habits and do not like exercise. The good time when I was young when I could lose weight after starving will never come back. If you repeatedly tried dieting to lose weight when you were young, you will gain more weight now and age faster.

Moreover, what is even more frustrating is that if you maintain the same eating habits and exercise as before, you will find yourself slowly gaining weight, or your waist and hip circumference will become thicker without changing your weight. Think of your increasingly thick waist and your increasingly loose skin. These are all caused by your laziness and gluttony.

Simply walking and other aerobic exercise can no longer meet your self-cultivation goals. You need to upgrade your exercise plan. Muscle burns nine times as many calories as the equivalent amount of fat. The best way to increase lean muscles is to do endurance training. For every 3 pounds of muscle added, metabolic calories burned by 6% to 8%, which means an additional 100 calories can be burned every day.

Mature Sports Upgrade Plan

Method 1: Dumbbell

Choose 3-5 kg dumbbells

Compared with other fitness equipment, dumbbells have obvious advantages: moderate activity, less space required for storage and exercise, and can be used all year round, regardless of the hot summer days or the chilly wind.

Recommended practice methods:

1. Stand with your legs in a lunge, absorb your abdomen, and put your left arm backward, keep your upper arm close to your body as much as possible. Bend your elbow joint, bend your arm forward, do 12-16 times, then repeat the same action with your right arm, persist, and you can Reduce the fat and fat on the outside of your arm.

2. Stand upright, feet should be shoulder-wide apart, abdomen, hold dumbbells in your left hand, hold your right hand behind your neck, and bend down to the left. Then, repeat the same action in the opposite direction.

Doing 15-minute weightlifting exercises twice a week can restore metabolic rates to where they were before. Let's start tomorrow.

Method 2: Jumping rope

Skipping rope can comprehensively exercise the body and mind, and has a unique health care effect on women. It can enhance the functions of the human cardiovascular, respiratory and nervous systems; it can prevent various diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression and other diseases.

To lose weight, you need to jump at least 3 times a week. You can jump alternately fast and fast, for example, quickly for 1 minute, and slowly for a few minutes at a rate of about 15 beats per minute, 2000 beats each time. Remember to tap and stretch your calves after exercise.

Method 3. Correct sit-ups

Sit-ups not only exercise your abdominal muscles, but also exercise your groin. There are many capillaries and acupuncture points in the groin. Doing sit-ups can stimulate the blood vessels in the groin, accelerate blood flow, and treat and relieve gynecological diseases. A recent survey showed that 86% of women who do sit-ups for a long time have a 55% lower incidence of gynecological diseases than women who do not do this exercise.

Different from previous sit-ups: your feet should be raised above the level of your body; your hands should be placed in front of your body; every time your body relaxes and resumes lying flat, only your lower back touches the ground, and your upper back cannot touch the ground. Make sure you exhale when contracting and inhale when relaxing, with the angle between your knees and your thighs and your body at 90 degrees. These are the key tips to help you avoid abdominal obesity. If you get up faster and go down slower, the effect will be better.

You can start in groups of 10 and do 3 groups a day. Women who exercise regularly are better off doing 5 groups a day, with a two-minute break between each group.

tips：

Mature women after the age of 25 can appropriately use some body products to maintain their body shape, such as slimming cream, slimming tea, etc. At the same time, you can gather fat by wearing shape-shaped underwear. You should sit upright every day and always keep your chest out and your abdomen thin.