How to lose weight fitness exercises
How to lose weight fitness exercises, weight loss has been a very important issue for people, because obesity affects people's health, which many people will be through a number of fitness exercises to help people lose weight, fitness exercises are a lot of the following I'll share with you how to lose weight fitness exercises.
Weight Loss Gymnastics
Weight Loss Gymnastics is a kind of fitness gymnastics, music, dance, gymnastics in one, from the rise of the present has a history of more than 20 years, has evolved a variety of forms of practice. At the same time, weight loss gymnastics is also a kind of aerobic exercise, mainly for the purpose of bodybuilding, can achieve health promotion, cultivate normal posture, eliminate flab, cultivate sentiment and other effects.
Practice weight loss aerobics, can exercise all parts of the body. When practicing, you can practice unarmed, but also hold a light instrument to practice. Requirements for practitioners to have a strong will, the need for long-term persistence, and local practice and whole-body practice combined. If you practice, muscle soreness, should be appropriate rest, and then continue to practice after the recovery of the body, so as to obtain the effect of fitness and health.
In addition, it should be noted that each action should be repeated many times, the full in place, do not blindly practice without mastering the action, so it is difficult to achieve the purpose of weight loss. In order to lose weight successfully, you should control your diet appropriately after practicing, but you can't limit the intake of water and minerals.
How to practice weight loss calisthenics
The first
Support the ground with the palms of your hands and toes into a push-up position, then bend your elbows, press down on your body, and then recover, repeat for 8 times.
Second Pose
Separate your feet, put your hands naturally on both sides of your body, step back with your left foot, bend your right knee, and then recover to the original position, change the other leg to do the same action, repeat 10 times.
The third style
Lie down on your side, straighten your legs, support your left hand on the ground, put your right hand on your hip, lift your upper body, keep it up for 30 seconds, rest for a while, and then change to the other side to do the same action, repeat 10 times.
Style 4
Bend your left leg, straighten your right leg, brace your hand on the ground, press your heel, lift your body, and then lift your hips, hold the position for 2 seconds, and then slowly return to the original position, rest for 1 minute, change your leg to do the same 'action', do it 10 times a ****.
Fifth style
Keep the push-up position, turn right, lift the right hand, then turn left, lift the left hand, repeat the action 5 times.
Weight loss gym practice mistakesTo lose weight successfully, practice weight loss gym try to avoid mistakes. The first thing you need to do is to get rid of all the mistakes you've made. The following 3 misunderstandings need to be remembered:
Misunderstanding 1: Practice during the period
The menstrual period of the human body is relatively weak, the practice of the body will have a negative impact, so the best in the period to give yourself a vacation, cooking some of the food to eat to maintain a good state, and so on after the period, and then continue to practice weight loss gym.
Myth 2: No sweat, no effect
There is no direct relationship between the amount of sweat and the effect of weight loss, so do not worry about losing weight even if you do not sweat. In addition, sweating more does not mean consuming calories, because sweating with the season, exercise, lack of calcium and so on have a relationship. After exercise, as long as a little sweat can be, sweat more anti-will make people deficient.
Myth 3: adhere to the practice can be thin
Everyone practicing the effect is not the same, some people even if they insist on practicing, the weight did not find change. So, don't just think that the weight loss gym must be effective. Usually also pay attention to adjust the diet, through the combination of exercise and diet to assist in weight loss, so that the weight loss effect is obvious, and weight loss is not easy to rebound.
How long does it take to lose weight in gymnastics
How long does it take to lose weight in gymnastics? This is a lot of MM is most concerned about the problem, because many MM are eagerly looking forward to quickly thin down. The following one to understand the situation.
Insist on 6-8 weeks to see the obvious results
Although not everyone practicing weight loss gym can get results, but many people responded to adhere to 6-8 weeks, and the implementation of a high-protein diet program, it will be obvious to lose weight. The reason why some people still can't get results after adhering to it is that they can't control their mouths, and after losing weight, they eat sweets and fatty foods, so that the fat accumulates in the body again.
Persist on four or five times a week
Persisting on the exercise doesn't mean practicing it once a week, but practicing it 4-5 times a week is the only way to see the weight loss effect more quickly. If you are practicing for the first time, you need to do a good preparation exercise, so as to promote the body to recover as soon as possible, and put into the next exercise.
Single time can do 1 hour
Weight loss gym intensity is not big, if you want to get results, each practice needs to last 1 hour. If the practice time is short, the body is still in the anaerobic state has stopped, the fat are not burned, is not up to the effect of fat loss. So, be sure to grasp the practice time, so that more conducive to shaping the perfect body.
Weight loss gym practice notes1, wear easy and comfortable clothes
Elastic sportswear suitable for wearing in the practice of weight loss gym, because most of the gym action is stretching and jumping action, if the clothes are too tight, it will bind the body. In addition, good sweat-absorbing clothes are more suitable, because when you exercise, you will sweat a lot, if the sweat attached to the surface of the body, the cold wind blowing, people are easy to catch cold.
2, regulate breathing
Jumping aerobics can make the whole person every cell is active, the correct breathing can accelerate the metabolism, help to lose weight and slimming purposes. Therefore, it is necessary to follow the instructions of the coach to adjust the breathing in order to continue to jump aerobics. This is a key to jump aerobics.
3, timely supplementation of water
In the process of exercise should pay attention to timely supplementation of water, in order to ensure the health of the body and the needs of the normal organism. The best way to replenish water is to drink a small amount of water, and keep the water balance in the body at all times.
4, two hours after eating to exercise
General eating two hours after the interval can be aerobics exercise. Because after eating the stomach is full of food, immediately exercise will affect digestion, easy to appear abdominal pain, nausea and other symptoms. And before exercise should eat some easy to digest food, after exercise should rest 30 minutes before eating.
5, do not exercise on an empty stomach
If you exercise on an empty stomach for a long period of time, it will lead to a sharp drop in body weight, damage to the function of the organs, resulting in diseases, affecting health. Jumping aerobics to lose weight, must keep this in mind, so that you can lose weight more effectively.
weight loss gym how to practice 2the most effective weight loss gym
weight loss gym 1:
1, the whole body lying flat on the bed, legs together, knees taut, the palms of the feet back pressure, the palms of the feet towards the front, will be a large bottle of water with 80% of water on the pelvis. While maintaining abdominal breathing, while using the pressure exerted by the water bottle to exercise the abdomen.
2, the bottle cap can also be used as a massage gadget, placed on the ground, step on it with your feet, the bottle cap just below the top of the Yongquan point, the palm of the foot downward pressure, this point has the effect of relieving constipation.
Weight Loss Gym 2:
1, put a cushion on the mount, arms bent at the elbows, lower arm stacked on the chin lying on the bed, knees just kneeling on the cushion, calves up, and thighs into 90 degrees, palms of the sky, buttock muscles tighten and press down.
2, and then swing down the calves, to the direction of the buttocks to close, heel and buttocks touch, and then resume the position of lifting, back and forth swinging legs for 5-10 minutes, during the period to keep the arms, chest, abdomen, pelvis, thighs and the ground close to the waist and abdomen fully stretched.
Weight Loss Fitness Exercise 3:
When doing pelvic exercises, you can wrap the abdominal belt around the pelvis, and then cross your arms, open your chest, open your legs to stand shoulder-width wide, twisting your waist to the right and left for 30 times, morning and evening.