? Stretching before exercise
1. Teacher physical education class taught us a series of movements, such as twisting the waist, shaking our heads and rotating various joints.
2. Kneel on the ground, bend down, and hold the heel with your hand (it's easier to have one hand first and then the other, just try your best, and feel the meat in the lower abdomen stretching).
3. Lie on the ground, reach out to your feet with your hands, and your thighs are U-shaped off the ground.
4. Sit on the ground, spread your legs as far as possible, then move your hands up and down bit by bit, and stop for 5 seconds at the limit.
? Tip: about stretching, don't tremble like that, it's not good for your health. You should try your best little by little and keep it for a few seconds.
? What exercise has the best weight loss effect?
Before talking about what exercise is the best way to lose weight, we must first break some misunderstandings about exercise to lose weight. ?
? Reducing fat and shaping is the true meaning of losing weight.
Losing weight, hence the name incredible, is to lose weight and reduce fat, thus making your body compact. But most people misunderstand the meaning of losing weight and regard it as losing weight. So dieting is a good way to lose weight, but the result of dieting is unhealthy, loose and unsightly. ?
? Therefore, reducing fat and shaping is king. Reducing fat and shaping, on the one hand, reducing fat, on the other hand, increasing muscle.
? lose weight
Five pounds of fat is three times the volume of five pounds of muscle. So weight is not the only criterion to measure fatness. If you have more fat, 1 10 kg, compared with another person with less fat and more muscle, 1 10 kg, you are definitely fatter. ?
? Doing only aerobic exercise has many disadvantages.
Only doing aerobic exercise can reduce muscle mass. Burning fat means exercising by muscles. Long-term aerobic exercise leads to an increase in cortisol secretion, a decrease in muscle mass, fewer and fewer tools for metabolism and fat burning, and of course it is increasingly difficult to lose body fat!
? Aerobic exercise for too long will accelerate the aging of the body. Oxidation is aging! Long-term aerobic exercise makes it too late for the body to prepare antioxidants to neutralize these large amounts of free radicals, which leads to the body being in an environment with too many free radicals and accelerating aging. ?
? Aerobic+anaerobic weight loss is the best.
? Fitness coaches advise those MM who want to lose weight to do strength training before doing aerobic exercise in the gym. Most of the equipment in the gym provides strength training, mainly consuming glycogen. After 20-30 minutes of exercise, fat metabolism is activated, and then aerobic exercise can burn fat to the maximum extent and achieve the goal of losing weight.
? You can do squats, step squats, frog jumps and other lower limb movements. Fully stretch after exercise.
? Whole body anaerobic training
When rowing with a rowing machine, about 90% of extensors participated in the exercise, and MM, who seldom exercised at ordinary times, also got the whole body exercise.
? But when practicing "rowing", don't stop every movement, pay attention to the consistency of the movements. And the action in the process of arm stroke must be in place. If the amplitude is too small, the muscles involved in the exercise cannot fully stretch or contract. ?
At the same time, rowing boat consumes almost the same calories as skipping rope, but rowing boat pays more attention to whole body muscle training. Before losing weight, let the whole body muscles relax and let the next fat burning reach the best critical point.
? Hip training
? Don't squat! No hips! Look at a picture! You don't want to have such an ass, but it's not something you can get by dieting and simple aerobic exercise! It is best to practice the standing balance and stability of feet and soles, squat and squat with bare hands, strengthen the stability of trunk at the same time, and increase the actions such as plate support and side support. ?
? Try to choose cyclic training as the training method, with four movements in one cycle. When one action is finished, practice the next action immediately until one cycle is completed, and then proceed to the next cycle after 3 minutes. A * * * will make 3-4 big cycles. This training method can greatly improve the metabolic rate and promote fat burning and muscle synthesis.
? Abdominal training
A slight vest line is the perfect abdomen. Sit-ups are the right-hand man of vest line. Do 40-50 sit-ups every day and go to the seaside a month later. Your abdomen is the most beautiful. ?
? Tips: The training intensity is adjusted every 3 weeks. The training frequency is 1 time, once every other day. Generally, after 9 trainings, you can see obvious changes in your body.
? aerobic exercise
Do some aerobic exercise every day, choose the right time and the project that suits you.
? If you really can't do it, at least don't let the blood sugar concentration rise after meals. What you can do is-after-dinner activities. Of course, you don't move immediately after eating. After dinner, the family will sit around the table and talk for 30 minutes, and then assign everyone a little exercise. It should be the smartest and simplest way to lose weight. ?
? The coach recommended a set of exercises to lose weight, and I cooperated with a reasonable diet according to my own situation. Naturally, my favorite milk is indispensable in the recipe, which has a good weight loss effect? White clothes, kudzuvine root, papaya and konjac powder? This powder tastes good, softer than some meal replacement powder I bought before, and not too light. After drinking for a month, I lost 3 pounds, which is the best for people who lose weight. You can also mix and match according to your physical condition. It tastes good, not bad. I use it instead of breakfast and dinner to lose weight, remove dampness and breast enhancement, and the effect is also very good!
? Exercise plan:
Monday: swim for 30-40 minutes, without oxygen before, and then stretch.
Tuesday: aerobic, stretching aerobic before doing anaerobic.
Rest on Wednesday
Swimming on Thursday
Rest on Friday
Aerobic exercise on Saturday
? Menu of the week
The first day:
Morning: 1 cup of black coffee (sugar-free), 1 tomato, 2 slices of whole wheat bread.
Chinese food: 2 boiled eggs (egg white), 1 chicken breast (fist size) and 2 boiled vegetables.
Evening: boiled broccoli, cucumber 1, apple 1.
The next day:
Morning: skim milk (250ml), red bean soup 1 cup.
China people: One beef (fist size) and two boiled vegetables.
Evening: chicken breast 300g, grapefruit 1.
The third day:
Morning: a cup of soybean milk, 1-2 vegetarian steamed buns.
China people: 2 boiled eggs, 1 tomato, unlimited boiled spinach.
Evening: 200g steak, unlimited olive oil and lemon mixed with lettuce.
The fourth day:
Morning: 1 cup of black coffee (sugar-free), two cucumbers, 1 slice of whole wheat bread.
China people: 200ml orange juice, centennial kudzu root, papaya and konjac powder 1 cup, tomato 1 piece, and 200g chicken breast.
Evening: 1 boiled eggs, 1 raw carrots, 2 peaches.
Day 5:
Morning: Centennial Pueraria papaya konjac powder (250ml) 2 egg whites.
Chinese food: 250g of chicken breast and 2 portions of vegetables (500g).
Evening: 200g steak, unlimited olive oil and lemon mixed with lettuce.
Day 6:
Morning: oat 30g skim milk (250ml) egg white 1.
English: sweet potato 150g lean meat and 200g tomato 1.
Evening: 200g steak, lettuce salad, celery pieces.
Day 7:
Morning: A cup of 30g oats with century-old kudzu root, papaya and konjac powder.
Medium: 2 boiled eggs, 1 shredded raw carrots.
Evening: 300g chicken breast, lettuce salad mixed with olive oil and lemon juice.
By the way, the tuition I paid is really expensive.
, sisters acquire skills? ?