Aerobic Combat Exercise let you a week thin waist and abdomen
Aerobic Combat Exercise let you a week thin waist and abdomen, sports medicine experts believe that the aerobic combat exercise instant explosive force, the body's control of the limbs is very important for the waist and abdomen of the strength of the exercise is quite effective, but also relieve physical and mental stress, the following is the aerobic combat exercise to let you a week thin waist and abdomen.
Aerobic Combat Gymnastics let you a week thin waist and abdomen 1
This with the music rhythm of boxing, kicking aerobic exercise, due to the strong explosive force of the moment, limb stretching amplitude, the amount of exercise than the traditional aerobics, jumping a fifteen to twenty minutes, the equivalent of about thirty minutes of aerobic dance, at least consume two hundred and thirty calories, for young people who want to lose weight, can be said to be the effect of the full! "The first thing you need to do is to get your hands dirty.
But the exercise body must be in an aerobic metabolic state, the simple human body reflects normal breathing, not dizzy, but also through the pulse measurement 220 minus the actual age and then multiplied by 60% to 80% for the best aerobic training state.
In addition, the boxing, kicking action, also helps to relieve stress. Modern people generally work under pressure, sometimes inevitably want to "punch" the idea of this aerobic exercise, the requirement of abdominal muscle contraction, yell, not only can exercise to the usual not easy to use the waist and abdominal muscles, hard punching, yelling is a good way to relieve emotions.
Through this method of venting emotions, so that the physical strength of the moderate consumption, no wonder many people have jumped "combat exercise" said, really enjoyable. Office workers who want to try, must pay attention to the elbows, knees, ankles and other joints to use the sheath, to protect the tendons and ligaments, to avoid strains. In addition, 10 minutes to warm up before exercise, so that the joints, muscle relaxation before starting to swing. If you find muscle soreness after exercise, it is best to ice immediately. So if there is a violent tendency of friends most suitable for this movement. The body relaxes during the movement, even if the hand punches, will also drive the waist movement.
2, sports, elbows, joints can not be locked tight, kicking the leg is the same, the knee should not be too tight, so that the fitness does not hurt.
3, combat gymnastics exercise intensity, such as hypoglycemia, please rest a few moments before deciding whether to continue.
4, if the following situations occur, you can stop practicing, the human body localized pain-like discomfort, dizziness, heart rate is too fast.
Well, start your next round of beautiful exercise from now on!
Aerobic Combat Gymnastics allows you to lose weight in a week 2
Weight loss principle: aerobic combat gymnastics practitioners in the stretching of the fists and feet, requiring a perfect combination of speed and strength, usually 1 hour of aerobic combat gymnastics can consume 600 calories, in the straight punch, hook, swinging fists, positive kicks, side kicks, side stirrups and other combat actions, every muscle in the body are involved in the movement, and the hair force required to be swift, explosive, so the body elasticity, flexibility, and the body of the body, the body of the body, the body, the body, and the body, the body, and the body, the body. So the body's elasticity, flexibility and sensitivity have been improved.
4 kinds of body distress
Assuming that the belief has been firmly established, then the key is the choice of fitness. So many gyms, offering so many fitness classes, for weight loss you should choose which one? In fact, this is like doing a math problem, to choose to fill in the blanks, I will list for you in this year's gym list of the hottest kinds of sports, and then let the four different types of obese body to the number, do a choice of fitness way to fill in the blanks.
The first: pear-shaped body
Characteristics: your body is like a big duck pear, the upper body is thin, but the lower body is more plump, despite the slender arms and slim waist, it is difficult to cover up the embarrassment of the bucket waist and elephant legs, so visually center of gravity sinking, appearing not tall.
Difficulty in losing weight: waist, abdomen, hips, thighs, knees, calves, ankles.
The second: apple-shaped body
Characteristics: apple-shaped body is often uniformly obese all over the body, looks like a thick and short neck, shoulder round back thick, waist circumference is the apex of the body curves, walking like a rolling body.
Difficulty in losing weight: waistline area, limbs, back.
Third: spindle-shaped body
Characteristics: the overall feeling of a spindle, fat focused on the waist and abdomen, but fortunately the arms and legs are not deformed, it should be relatively easy to thin down.
Difficulty in losing weight: waist and abdomen.
Fourth: carrot-shaped body
Characteristics: looks like a big carrot is growing, heavy upper body is thin legs support, feel a little weightless, like at any time be blown down by the wind.
For the body: pear-shaped, apple-shaped, radish-shaped, spindle-shaped
The key words in the statement of the fitness way: asana, breathing, meditation.
After so many years of fire, yoga is still a favorite, and almost all gym instructors say it's practiced by the largest number of people, and it sits at the top of the list of 8 sports. Yoga is not just about meditation, sitting or difficult body movements, it is the science of natural maintenance that focuses energy on the inner world and guides behavior through awareness.
There are many reasons to choose to practice yoga, and introverted, quiet people often prefer this exercise. Over the 5000 years of yoga's history, different schools have emerged, the most popular today being Hatha yoga and the eight branches of yoga, which are prevalent throughout the world today and have gradually infiltrated asanas into a variety of fitness modalities.
The principle of weight loss: the content of yoga in the form of the most prominent is the asana, from ancient India to the present day, simulating a variety of animal and plant postures, in the limbs of the stretching, stretching, twisting, and balancing, and gradually exercise the bones, muscles, ligaments, as well as regulating the internal organs. Combined with a yoga diet that is vegetarian, it aids in the effectiveness of weight loss.
Suitable for body: pear-shaped, apple-shaped, carrot-shaped, spindle-shaped are suitable
At the beginning of this year, the Latin dance has been hot, and now, go to see the gym, it's still a lot of fans. Because it is not like the international standard dance in Latin as a little too much "academy", it combines the Cuban, Brazilian, Spanish, New York and India and Pakistan and other styles, flexible and dynamic, in the waist and abdomen as the center of the twisting and swaying to play a personal imagination, jump out of the bold, passionate, exuberant, sexy feeling. Latin dance hand position, footsteps, twisting and amplitude of no dead rules, everyone can jump out of their own style. Dance posture to stand waist, chest, especially can exaggerate some chest, tighten every part of the muscle.
The principle of weight loss: Latin dance usually have to reveal a small waist, from the psychological stimulation, in order to show their flat and firm abdomen, usually tighten the muscles, in such a state of dance is like doing lightweight equipment, neither muscle strain phenomenon, and will not feel very tired.
Suitable for body: pear-shaped body, spindle-shaped body
Pedal exercise is a medium-intensity exercise, is the physical fitness test in the step exercise and aerobics movements and pace of the combination, on a special pedal to complete. The pedals are usually 100 centimeters long, 35 centimeters wide and 8 centimeters high. The height of the pedals can also be adjusted according to the level of exercise, pedaling technique, and knee flexion, thus allowing the gym-goer to effectively control the effective intensity of the exercise for weight loss. The most basic movements of the pedal drill are up and down the board. Through a variety of pedal up and down with turning and jumping movements, to achieve the purpose of exercise cardiorespiratory function.
The principle of weight loss: the main action of the pedal is up and down the board, turn the board, jumping board and so on. Because the pedal has a certain height, in the upper and lower board, the buttock muscles can be fully massaged, for long-term sitting work is particularly beneficial to improve the shape of the thighs at the same time can make the buttocks more firm and sturdy. When turning and jumping, you have to pay attention to the center of gravity movement, so your waist and abdomen can be exercised at the same time.
Suitable for body: pear-shaped figure
The motorcycle is only in Beijing in the past two years, "red" up, this movement originated in the United States, with a strong taste of the United States, energetic and enthusiastic, dynamic, in the coach's drive, it is often easy to mobilize a high level of emotion. The coach drives, often easy to mobilize the high emotion. Although the bike is fixed on the floor, but the handlebars, seat, stirrups can be adjusted, thus suitable for a variety of body 'people to practice.
With the rhythm of the music infection and foot weight adjustment, you can simulate the feeling of cycling in various environments, the body is very tired after exercise, but the mood is very comfortable. At the same time, because it is one of the largest exercise equipment in the gym, the physical requirements are very high, suitable for people between the ages of 25 to 35 years old to practice.
The principle of weight loss: like all aerobic exercise, it is after fully activating the human motor cells, while consuming energy to achieve the purpose of fat loss. According to the coach, every 45-minute session can consume 500 calories, which is especially effective for leg weight loss.
Suitable for body shape: pear-shaped, apple-shaped body
Apparatus Pilates, is what we often say Pilates bed, also known as the restructuring of the trainer, the shape looks quite similar to a large steel-frame bed, with a very high head, you can slide the bed boards, and restful and comfortable pillows. It is still based on mat Pilates training and was developed by Pilates' inventor, Joseph H. Pilates. Pilates (Joseph H. Pilates) invented a new form of exercise through continuous innovation.
Through the apparatus to lend strength, targeted to the body to localize the role of treatment or fat loss. There are many kinds of Pilates equipment, Pilates bed is one of the more representative, it belongs to the more difficult Pilates, together with a lot of ancillary equipment, such as springs, skateboards, zip lines and other parts, in the training of Pilates training with the help of the parts of the Pilates training in a variety of ways.
Weight loss principle:
Because the body's center of gravity in the skateboard, and the skateboard is connected by the spring, so the stability of the action has a high demand, in order to control the skateboard do not move, which increases the control of the waist and abdomen, so be sure to practice on the mat has been well mastered before you can practice on the Reformer.
and mat Pilates, through training, first of all, you can have a strong center of power, that is, "neutral" training, this part of the body, including the transverse abdominal muscles, abdominal obliques, abdominal obliques, rectus abdominis, erector spinae, can reduce abdominal and waist fat, the formation of the body's strong core, driven by the trunk, pelvis and shoulders to become a stable and stable. The muscles of the body's core, pelvis, and shoulders become a stable whole.
Pilates bed also makes the muscle line become smooth and long, in the training of the usual not easy to exercise to the muscle groups to work together to do a good job in each group of movements, almost all the muscles, joints, tissues are involved, to avoid excessive local movement or local movement is not, and balanced trimming of the muscle line.