When many people are trying to lose weight, they just exercise when they see any exercise to lose weight, resulting in poor weight loss results. The flesh of many people grows in different places, forming different body shapes, such as an apple-shaped body and a pear-shaped body. The weight loss methods for these body types are also different, so today we will introduce a weight loss plan for pear-shaped bodies. Let’s take a look together!
Characteristics of a pear-shaped body
People with a pear-shaped body are not fat in the upper body but fat in the lower body. Fat is mainly accumulated on the buttocks and thighs, so it looks like a pear, hence the name. When most people start to lose weight, they first decompose abdominal fat. The fat accumulated on the buttocks and thighs (called passive fat) is difficult to be decomposed because they are energy storage stores prepared for women's childbirth and breastfeeding, so weight loss is The biggest challenge for pear-shaped bodies. It is more difficult for a pear-shaped body (mostly subcutaneous fat) to lose weight than an apple-shaped figure (mostly visceral fat) because fat stored in the buttocks and thighs breaks down more slowly than belly fat.
Pear-shaped body weight loss plan
First, do targeted exercises first, and then do aerobic training for 30-45 minutes after the exercise. In terms of diet, during the fitness period, you must eat a low-fat, high-protein, whole grain and high-fiber diet. If you stick to it for a month, you can see obvious changes. On the basis of aerobic exercise, strengthen hip and leg strength exercises, such as 30 minutes of aerobics (running, swimming, and aerobics) + 15 minutes of hip and leg exercises.
Heel raising action: Raise the heel as much as possible to contract the calf musclesTighten, inhale as you lift your heels, then stay still for three seconds, lower your heels, and exhale. Move 20-30 times, 3-4 groups. Rest for 30-60 seconds between each group. After completing one move, practice the next move.
Squat: Stand upright, raise your head and chest, keep your upper body upright, keep your feet shoulder-width apart, and keep your knees in the same direction as your toes. Slowly squat down until the angle between your thighs and thighs is less than 90°. Squatting can significantly improve the pear-shaped figure. You can exercise while watching TV. Pay attention to the fact that when squatting, the front position of the knees does not exceed the toes. Move 20-30 times, 3-4 groups. Rest for 30-60 seconds between each group. After completing one move, practice the next move.
Skipping rope: Skipping rope for 10 minutes without interruption consumes about the same amount of calories as jogging for 30 minutes. Long-term persistence can make your legs firm.