Suitable for body shaping exercise
Suitable for body shaping exercise, exercise has a lot of benefits, and exercise can make the body to become better, the perfect body can not only for the appearance of points, but also will make people more temperament. There are many ways to shape fitness, exercise is one of the most healthy and effective method, the following look at the suitable body shaping exercise and related information.
1, the way to walk
Aerobic exercise is suitable for all ages of the preferred mode of exercise. The first thing you need to do is to get a good look at the way you're going to be able to get a good look at the way you're going to be able to get a good look at your body. For beginners, you can choose a gentle road, speed of 1 minute 120 steps, exercise time from 20 minutes to start incremental.
2, playing tai chi
Playing tai chi is very suitable for the elderly. After tai chi exercise, the nervous system, skeletal muscle balance are well improved, and can promote the deposition of bone minerals in the bones, reducing the chances of osteoporosis.
3, ball sports
Most ball sports are suitable for young people. There are many ball sports, such as basketball, soccer, volleyball, table tennis, badminton, tennis, handball, croquet, billiards, baseball, bowling, water polo and so on. The first five ball games do not require too much space and equipment, and are easy to carry out, so the popularity is high. Ball games enhance the human nervous system, making people react quickly and flexibly. All kinds of ball games and help to cultivate the spirit of cooperation, toughness and tenacity, calm and decisive.
4, waist movement
Want to become a "small waist" MM can lie on your back before bed, legs bent arms on the side of the body, the head and upper body slowly upward, stay for about 1 minute and then fall down, repeated until the muscles feel sore. Persistence can make the waist and neck lines become beautiful.
Benefits of Aerobic Exercise
1, Weight Loss: Walking can make the fat burning, reduce the neutral fat in the blood, and reduce weight. A 45-minute walk after a meal, even if it is a short distance, will be effective.
2, lipid: experts have been in high blood lipid levels of mice to conduct experiments. They let these high-fat mice every day aerobic exercise (let the mice swimming, running) to 8 weeks later found that these mice have a significant reduction in blood lipid levels, high-density lipoprotein cholesterol levels increased significantly. The mice showed a significant reduction in blood lipid levels, a significant increase in HDL cholesterol levels, and a significant inhibition of atherosclerotic plaque formation.
Japanese researchers of a scientific research results show that regular aerobic exercise can increase the body's "good" cholesterol - HDL content. HDL in the human body can transport blood lipids in the blood vessels to the liver to be processed, commonly known as "good" cholesterol.
Researchers at Ochanomizu Women's University in Japan found that people who engaged in aerobic exercise increased their HDL by an average of milligrams per liter of blood; the minimum amount of exercise that could cause a quantitative change in HDL was 2 hours per week, or the equivalent of 900 calories burned; aerobic exercise was particularly effective in increasing "good" cholesterol in fatter people. For fatter people, aerobic exercise has a particularly strong effect on increasing their "good" cholesterol.
Precautions after aerobic exercise
Misunderstanding 1, drink a lot of water after exercise: exercise sweating will make the body lose water and electrolytes, appropriate hydration to maintain fluid balance is very helpful, and help to promote the recovery of the body. But if you drink a lot of water, it may cause "water intoxication", dizziness, vomiting, weakness, heart rate and other symptoms, serious muscle spasms.
In addition, if the water temperature is too low, it will cause gastrointestinal discomfort, abdominal pain. For people who exercise for a long time, it is recommended to replenish sports drinks before, during and after exercise in small quantities, and to control the temperature of the water at 10 ℃ ~ 20 ℃.
If the physical exertion of the exercise, in 2 hours after the exercise should be supplemented with oligosaccharide / peptide drinks, conducive to the body's muscle glycogen re-synthesis, to help fatigue recovery.
Myth 2, immediately after the exercise lying down or squatting: After the exercise, the body function in a certain period of time is still in an active state, the function of the system needs a certain amount of time to recover. In strenuous exercise, a large number of lower limb capillary expansion, blood flow can reach the equivalent of quiet more than 25 times, the lower limb muscle contraction, through the "muscle pump" role to promote the return of blood.
If you lie down or squat immediately after exercise, the muscle pump disappears, the return blood volume drops sharply, and you are prone to dizziness, blurred vision, and even fainting. Therefore, it is recommended not to stop immediately after exercise, it is best to do some relaxation, organizing or stretching exercise, you can also massage the muscles, can promote fatigue recovery.
Suitable for body shaping exercise 2a, running
As long as the thought of losing weight, it is easy to think of running, indeed running is a very effective way to lose weight, but also very convenient to implement. But some people may not be natural long-distance runners, do not like to run, so you do not have to force yourself must use running to lose weight.
Running for weight loss is recommended: run 4 times a week for more than 40 minutes each time (more than 5 kilometers)
Second, hiit training
hiit is currently recognized as the most effective weight loss exercise, 20 minutes of primary hiit training, fat-burning effect is definitely better than the 30-minute run. hiit training Combining aerobic and anaerobic exercise, switching between various intensities, in addition to burning fat during the exercise, it also continues to burn fat after the exercise is over.
Three, climbing stairs
Climbing stairs is actually an attitude of life, I believe that very few people will climb the stairs as a movement to do. Usually we go home from work, if the stairs are not high, 10 floors or less, try to climb up. If you go to the destination only 1-2 stops of the bus, may as well we walk over, life can walk, do not take the car, can move, do not stand. Thus increasing the basic metabolism in daily life, may also achieve the effect of fast fat burning.
If climbing stairs as a movement to do, then it is recommended to climb more than 50 floors a day, probably 20 minutes can be done.
Fourth, swimming
Swimming is the most comfortable aerobic exercise in the summer, and many people say that swimming can make your body shape better and is a good body shaping exercise. Yes, because swimming is a full-body exercise and with the resistance of the water, it will also have the effect of building muscles.
Swimming for weight loss advice: each time you swim more than 1000 meters, or about 1 hour.
Fifth, pedal bike
Whether it is a flat bike, or dynamic bike, pedal bike is a very convenient, but also fitness aerobic exercise, fat-burning effect is also very great. Foreign countries have done a data statistics, cycling cumulative 100 hours, you can lose 10 kilograms.
Bicycle weight loss recommendations: each exercise in 45 minutes, or more than 15 kilometers.
Six, brisk walking
Brisk walking is suitable for large weight loss groups, because running, climbing stairs and other sports will affect the knees, so walking, brisk walking is very suitable. At the same time the heart is not very good people, you can also choose the way to burn calories fast walking.
Fast walking weight loss recommendations: each exercise in about 1 hour, or in more than 4 kilometers.
Seven, jump rope
When we were young, we often jump rope, but a big age, not much jumping, in fact, jumping rope is a very fat-burning aerobic exercise, and can even be said to be the best. But definitely a good choice for home weight loss.
Rope skipping for weight loss is recommended: more than 2000 jumps each time, lasting half an hour.
eight, square dance
Square dance is now popular, in fact, dancing is also a very fat-burning movement, many big women joined the large force of square dance, it can really make their bodies become more healthy. If you can also dance an hour of square dancing after meals, it can also let you burn off a lot of calories.
Suitable for body shaping exercise 3
1, the most leisurely weight loss exercise - walking
Long-distance brisk walking. It is advisable to walk long distances, 2 times a day, 1 hour each time. Walking speed should be faster, so that the free fatty acids in the blood can be fully burned, fat cells continue to shrink, thus reducing weight.
2, the hottest weight loss exercise - strength training
Although the mention of strength training, people are prone to think of the rich pectoral muscles, bronzed skin, Ancient Greek warriors or Schwarzenegger, but essentially, it is the basis of human walking, running, jumping and throwing, and it is the completion of the daily tasks of our life, entertainment and work. Necessities. Many people assume that strength training doesn't help with weight loss.
Instead, they think that strength training is about gaining weight. But the goal of strength training is to lift as much weight as possible with as little weight and muscle as possible. And through strength training, you can firm up loose, fatty muscle to achieve a body sculpting effect.
Strength training is actually a lot of fun. You don't need to know a lot of strength terminology, you just need to consistently participate in a strength training program at least once a week. Depending on your conditioning, set a training goal and perform grouped, repetitive, and weighted circuits for neck, shoulder, chest, waist, hip, leg, knee, ankle, and arm muscles that are driven by your workout goal.
3, the most effective weight loss exercise - swimming
Swimming is one of the men and women of all ages like sports, the price is really but the effect of the most can be quickly embodied, but also on the cardiovascular system to improve the role of a considerable amount of importance. Don't eat immediately after swimming, it is advisable to rest for a few moments after swimming before eating, otherwise it will suddenly increase the burden on the stomach and intestines, and in the long run, it is easy to cause gastrointestinal diseases. And immediately a lot of food for the original to lose weight to shape the body of the will does not match so do not swim immediately after the bowel open Oh!
4, the most cool weight loss exercise - aerobic combat
I believe that many fashionable women are no strangers to aerobic combat, and now fitness centers, aerobic combat has become a favorite sport, through the fist jumping, muscle contraction, and other help to make the loose meat can become strong, eliminate excess fat, and reduce stress. The newest addition to the list is a new cardio program, which will help you to get rid of excess fat and reduce your stress levels.
5, the most affordable weight loss exercise - rope skipping
Rope skipping is believed to be one of the most affordable, and is not subject to the venue restrictions of the effective movement, rope skipping is a kind of aerobic exercise, jumping half an hour each that can consume calories 400 calories, if the ladies eat a lot of the day, do not be afraid to calculate the calories consumed can be easy to lose weight.
6, the most elegant weight loss exercise - yoga
Yoga exercise is very popular, I believe that I do not need to introduce you to more, the biggest role of yoga belongs to be able to shape a beautiful body, but the movement remember to rush, yoga practice the ultimate goal is to the body (body), the heart (thinking, emotions, etc.), the spirit (perception) three instincts.
It also provides mental health and instinctive development. As far as fitness is concerned, the role of yoga also includes endocrine regulation, treating and assisting in the treatment of diseases, reducing fatigue and stress, and so on. Therefore, the view that yoga is only a weight loss exercise is incomplete, and weight loss is only one of the purposes of practicing yoga.
7, the most dynamic weight loss exercise - cycling
Now society continues to advocate environmental protection, so cycling should be a good means of transportation to work, of course, not every city has a very suitable road to facilitate every day to ride a bicycle to work, but this sport is also a very good sport, for reducing the legs very useful.
8, the most casual weight loss exercise - jogging
Jogging was once popular all over the world, known as "aerobic metabolic exercise king", women do need to do aerobic exercise to maintain body shape and health, the conditions of the lady can be no matter when you start. Whenever you start, it is very effective, at first you can run less, or run every other day. Long-term adherence to down and with a balanced diet you how long you can have a perfect body to meet the summer coming.
9, the most energy-consuming weight loss sports - badminton
Badminton sports on the body physical requirements are very strong, a game down to be able to consume a lot of calories, so for weight loss and shaping of the help of the very big, but also remember to do not eat a lot of food after the exercise.