Pilates advanced exercises and edema-type obesity body condition test

Nine ways to "burn" calories during a detox and weight loss workout plan

Prone chest lift

Slimming and beautifying effects >> Firms back muscles and eliminates abdominal fat.

Instructions: 1. Lie face down with your pelvis flat on the mat, elbows bent close to your body, palms flat on the ground. Engage your core, open your shoulders, and inhale to prepare. 2. Extend your head upwards as if being pulled, pressing your shoulders down, and exhale. Extend your toes backwards, extending your thoracic spine and opening your chest, hold the position, and inhale again. Then exhale and return to the starting position.

Cat-like beautiful back

Slimming and beautifying effects >> Activates the spine and beautifies the back.

Instructions: 1. Kneel face down on a soft mat with arms straight and palms flat on the ground. Inhale to prepare. 2. Arch your back from the top of your head to your tailbone, like a cat, vertebra by vertebra, while exhaling. Hold the inhalation for 3 seconds, then exhale and relax, returning to the starting position.

Detox and Weight Loss Practical Plan

A perky butt and hooked legs

Slimming and beautifying effects >> Firms the buttocks and shapes the thighs.

Instructions: 1. Lie face down with elbows on the ground and forearms supporting your upper body. Open your legs shoulder-width apart, ankles parallel and straight, inhale to prepare. 2. Bend your right knee and point your toes, lifting your lower leg while exhaling twice. 3. Immediately after lifting your lower leg, flex your foot, then return to the starting position, but not too quickly. Keep your lower abdomen tight and inhale. Repeat with the left leg.

scissor legs

Slimming and beautifying effects >> Firms abdominal muscles and beautifies leg lines.

Instructions: 1. Lie supine on a mat with your pelvis and spine in a neutral position. Extend your legs slightly apart, parallel to the ground, toes slightly pointed inward. Hold a towel taut in both hands and extend your arms overhead. 2. Raise your arms until they are directly above your head, perpendicular to the ground, and inhale. 3. Following the feeling from the previous movement, sit up completely. Hold the position, flex your spine, engage your core, and inhale. 4. Move your hands to your abdomen, using your arms to lift your upper body, slightly extending your neck and lifting your shoulders and chest, and exhale.

100 Classics

Slimming and beautifying effects >> Strengthens abdominal muscle endurance and powerfully reduces fat.

Instructions: 1. Lie on your back with knees bent and together, toes pointed down. Place your hands flat on the ground to stabilize your shoulder blades, and inhale to prepare. 2. Raise your arms, lifting your shoulders and chest, tightening your abdomen; raise your legs together; support your body with your hips, maintaining this position, and lower your arms in coordination with your breathing. Inhale 5 times, exhale 5 times, and do 5 rounds. 3. Continuing from the previous movement, keep your upper body still and bend your knees. Flex your spine, maintaining the flexion of your shoulder joints, cervical spine, and arm position, and inhale. Then return to the starting position and exhale.

Side kick

Slimming and beautifying effects >> Improves leg lines and burns fat on the sides and lower abdomen.

Instructions: 1. Bend your elbow and place one hand on the ground for support, stabilizing your body in front of your chest. Keep your shoulders, body, and pelvis in a straight line, and exhale. 2. Stabilize your upper body and contract your lower abdomen. Extend your right leg straight out in front of you, bringing your thighs to a 90-degree angle. Return to the starting position and repeat on the other side.

Practical Plan for Edema-Type Obesity

Eliminating edema is the easiest way to see results

What type of body type do you have?

It's strange, I exercise often and don't eat excessively, but why can't I lose weight? Maybe you should first test your body type, as targeted weight loss can be very helpful.

Physical fitness test

Are you obese due to edema, fat, or muscle? Mark "√" in front of the items that match your current situation below, and then count the number of A, B, and C you selected. The one with the most selections is your type of obesity.

□ Shoes become too tight in the evening.........A

□ Worried about being cold.................A

□ Prone to catching colds........................A

□ Light sleep........................A

□ Easily fatigued........................B

□ Easily accumulates stress..................B

□ I prefer showering to taking long baths...A

□ When riding in a vehicle, one will immediately sit down............A

□ Frequently engages in drastic dieting programs...B

□ Prefers strong flavors.....................A

□I like to drink noodle soup...............A

□ I don't drink much tea or water.................A

□ Frequently eats snacks........................B

□ Skipping breakfast........................B

□ I prefer cake to cookies.............B

□ Frequently eat late-night snacks......................B

□ He ate more vegetables than rice................C

□ You can eat a lot at once................C

□ Prefers meat to fish...................C

□ Slow movement.........................A

□ Dislikes sports.........................B

□ Likes sports.........................C

□Strong......................C

□ Physically strong.........................C

□ Not good at prolonged exercise.............C

□ The muscles are very strong.......................C

□ Digestive system is very good...................C

I was chubby when I was a child... (B)

□ Subcutaneous fat is soft...................B

□ Subcutaneous fat is hard...................C

Total ABC

At most A: Due to a slower metabolism, your hands and feet are prone to swelling, and you experience fatigue easily. Then this chapter is perfect for you!

Most likely, B is caused by factors such as picky eating, irregular eating habits, and lack of exercise. Chapter 6 will provide specific advice for you.

Maximum C: Exercise and training build some muscle. Activating the body's metabolism is important. Therefore, maintain a balanced diet and consciously increase your intake of Vitamin E.

Edema-type obesity

Fat obesity

Muscular obesity