People who are very obese and do not exercise often may have slightly different exercise methods for weight loss than people who are of normal body shape and/or exercise regularly. Here are some recommended methods:
Check your physical condition
Obese people, especially those who have been overweight for a long time, may be at risk of chronic diseases. สมัคร ufabet Such as diabetes , heart disease, high blood pressure, osteoarthritis, etc., or some physical unpreparedness or may not know that they are at risk of certain diseases. Therefore, the step is to have a detailed physical examination and consult a doctor about what kind of exercise is suitable for your physical condition.
Warm up
Just as important as exercise is proper warm-up to prevent muscle injuries from exercise.
How to warm up
- Stand with knees raised in front, alternating left and right legs for 2 minutes.
- Kick your legs straight in front and back, alternating left and right for 2 minutes.
- Twist your body sideways, left and right, alternately slowly for 1 minute.
- Spread your arms parallel to your shoulders, fold them in and out slowly, without jerking, for 2 minutes.
Stretching
- Stretch the back of the thigh. Place one heel in front and slowly bend down to touch the shin – toes. Hold for 20 seconds. Alternate left and right 3-5 times.
- Stretch the front thighs, stand with knees bent, pull the legs back with hands, hold for 20 seconds, alternate left and right 3-5 times.
- Hip Stretch Sit on a seat, place one foot on the other thigh in a figure 4 (like crossing your legs) and bend forward. Hold for 20 seconds. Alternate left and right 3-5 times.
Choose your preferred exercise method.
For those who have never exercised before, because they may not like exercising to begin with. But if you try exercising in a way that you like, that is fun, and you don’t feel forced or forced to do it, it will give you more motivation to exercise.
However, for the right exercise method for obese or overweight people. You should choose an exercise method that does not require high impact, jumping, or moving too fast. It is recommended to do exercises that burn fat and strengthen muscles.