1, thin back weight loss exercise
Stroke 1 tight back line
Step1
Lying flat on the ground with hands naturally placed on both sides of the body, bending the knee calf and the ground vertical 90 degrees for the preparatory action.
Step2
The hips lift up to drive the waist off the ground to support, while the back is tight, so that the upper body, abdomen and thighs in a straight line, stay for about 3 seconds. step1~2 repeat 15~20 back, can be tightened back line.
Advanced
Step3
Maintaining the Step2 position in move 1, the right foot off the ground up near the front side of the body to the ability to reach, pay attention to the thighs, calves to the tip of the toes to maintain a straight line.
Step4
Keep your right foot in a straight line, then move it to the ground until your thighs are parallel. step3~4 is the advanced version of step1, alternating between the left and right foot for 8~10 times.
Step 2: Train your core back muscles
Step 1
Lying down, lift your feet toward the ceiling and straighten them, then bend your knees in preparation.
Step2
Tighten your back, tilt your legs forward to about 60 degrees from the floor, and keep your balance for about 3 seconds.
Step3
Straighten your right leg to 45 degrees from the ground, bend your left leg slightly and move it closer to your upper body, and then repeat the same stretching action with your left leg. 15 to 20 repetitions of Steps 1-3 will stretch your legs and strengthen your core back muscles.
Wanting to thin out the perfect back, daily practice more than the above weight loss exercise, adhere to the practice, easy to create a beautiful back!
2, running to lose weight principles
Running to lose weight 3 to principle
1, first do the stretching exercise
Loss of weight is eager to so put on the running shoes on the direct run? This is not the best way to lose weight by running. You should know that the energy in your body is divided into two kinds of fast energy and reserve energy. Only when the fast energy is almost consumed, your body's reserve energy "fat" will start to burn. That is to say, if the physical fitness is not very good, you may even be tired of running, but the fat has not yet begun to consume. Therefore, if you want to run effectively, you should do some stretching or relaxation exercise before running, on the one hand, you can warm up and prevent injuries, on the other hand, you can consume part of the glycogen, and then run, the fat burning efficiency can be greatly improved.
2, drink juice after running
Experts suggest that after running to lose weight, drink some juice instead of water or sports drinks, which not only can replenish the loss of water, but also supplement a variety of vitamins and minerals, more importantly, can also ease the muscle soreness and other discomforts of the exercise, which is because the juice contains a natural anti-inflammatory ingredients. Also, drinking lemon water immediately after a run is a little secret to prevent fatty acids from building up in your body. So, start drinking fruit juice.
3, fine running shoes
Don't just put on a pair of sneakers and go running, the slimming effect is not to say, and may even damage the woman's fragile toes and soles, and the spine will also be affected by undue shock. It is recommended that you pick shock-absorbing running shoes that are designed according to human mechanics and can fit the shape of your feet perfectly, which can absorb the vibrations brought about by running and provide stress-reducing protection for your feet, calves, and even your brain. It is worth noting that since women's pelvis is wider than men's, the foot is more likely to turn inward when running and landing, so it is also important to pay attention to whether or not the inner arch of the running shoes uses support strips and whether or not there are stabilizers on the external heel. Especially when you are heavier, your feet will carry more weight, so you need to prepare a good pair of shoes.
Running to lose weight 3 don't principle
1, don't run every day
While jogging is good for maintaining health and slimming, experts do not recommend running every day, the best every other day to run once, and running time control in 20 to 60 minutes is appropriate to avoid running too much to cause muscle fatigue and wear and tear of joints. As for the middle of the day without running, you should do some stretching exercises to stretch the body and increase the flexibility of the whole body. Just after running, you also need to do enough relaxation activities, rub your body with hot water instead of cold water, and drink or eat something after your heart rate returns to normal level. Such a concept is important, is to ensure that the whole body metabolism smooth key, especially to prevent the accumulation of fat and water in the limbs.
2. Don't run fast
Don't think that the faster you run, the more fat you burn. The situation is just the opposite, when you run fast, the body oxygen supply is insufficient, the body is doing anaerobic exercise, fat can not be fully involved in the combustion, so it can not be consumed, the intensity of the movement is relatively low some aerobic exercise, but more to promote the fat burning in your body. So how to determine the current running intensity belongs to aerobic or anaerobic exercise? The simplest way is, if you run when you feel not enough breath, it means that the body in anaerobic exercise; if you run when the breathing is uniform and coordinated, and can even chat with the people around you while running, and will not feel breathing disorder, it means that you are carrying out the most can promote fat burning aerobic exercise.
3, don't just run for 20 minutes
Theoretically, under the premise of full warm-up, jogging for 20 minutes is almost fast energy consumption, the reserve energy fat began to mobilize to prepare for combustion; if this time to stop the movement, it will not be able to achieve the purpose of the full fat burning of the thin body. Therefore, to lose weight through running, at least to run more than 20 minutes, 40 minutes is more recommended by experts running length.