Zheng is the first coach in Korea who holds the qualification certificates of five countries (the United States, Canada, Australia, Hong Kong and South Korea) at the same time, and has obtained the certification of NESTA, the largest fitness instructor training institution in the United States, and is also the first coach in Asia with this qualification. In view of modern people's concept of slimming, they only pursue the numbers on the weight machine and the figure as thin as paper. He put forward the following professional advice, hoping to help everyone really practice perfect lines:
1. I don't want to build exaggerated muscles. I just want to dress better. Which part should I exercise?
Most people think that only men should practice their shoulders, but women can also practice their shoulders. Female friends, please don't worry, because women's muscle tissue is different from that of men, and it is impossible to become King Kong Barbie by practicing at will; On the contrary, if you spend some time exercising your shoulders, you can find sexy and charming clavicle and back curves and become a figure killer. In addition, "* * * ass" is also a part that should be well exercised. In fact, improving the hip curve can increase the visual height by about 5 cm, make the legs look longer and have a better figure proportion. Of course, in addition to being a necessary condition for men, thick shoulders are undoubtedly indispensable for women to feel safe.
2. Lose the weight myth, and "gain muscle and lose fat" is the king.
Muscle is the largest part of the human body that can consume calories. As long as you have enough muscle mass, even if you stand still, your body will continue to burn fat, which is the most effective fat burner. And with the increase of age, the basal metabolic rate decreases, and if the muscle mass is insufficient, it will gradually gain weight; In other words, only "muscles" can make a graceful figure that will never gain weight again. Please do it at the same time as aerobic exercise. Because as long as you lose fat, even if you just grow some muscles, the lines will be very obvious. It is suggested that male body fat should be maintained at12%; For women, 20-22% is ideal.
I worked hard for a while, why didn't my figure change?
There are two reasons: first, "insufficient exercise intensity", it is suggested to increase the load or repetition times; The second is "poor diet control". Remember, exercise only accounts for 30% of weight loss, and diet is the key. If you don't control your diet and do more exercise, you won't lose weight.
4. Does it take a long time to get beautiful muscle lines?
Many busy office workers have no time to exercise at all, but in fact, they only need 10 minutes a day to get a good figure, and they are not limited by location. You don't need to go to the gym or equipment to achieve the effect. You can refer to many teaching books about fitness, or search for fitness videos on the Internet and follow suit. In principle, you only need to spend 10 minutes doing four movements every day, and you can achieve a good exercise effect.
Editor: yoyo VOGUE.TW | Source: Chua's culture "The strongest muscle strength training, change your posture". ※
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