First of all, I want to emphasize with you that fitness and weight loss must be
Aerobic and anaerobic combination
Get up, you will have a better figure. Generally speaking, it is a simple warm-up first (you can exercise the lower joints and ankles first. And I usually warm up with a brisk walk and then stimulate and activate the muscles I want to practice today. It takes about 10 minutes to warm up the body, move joints and muscles. This is for the sake of
Let yourself have a better state of exercise and avoid injury.
Aerobic and anaerobic combination
Let yourself have a better state of exercise and avoid injury.
Then start anaerobic exercise, and you can see your condition through your hands or equipment. I usually exercise in the gym for 4 days in muscle groups, with a rest 1 day.
One big muscle group and one small muscle group are mainly practiced one day, generally once for each back and abdomen, once for each leg and two or three heads the next day, once for each chest and abdomen on the third day, and once for each shoulder and two or three heads on the fourth day. Each muscle group will exercise 4-5 movements, with 4-6 groups for each movement. When reducing fat, each group can reduce fat by 65,438+05 to 30 times until it is exhausted, and the weight can be changed and adjusted. Be sure to drink more water.
. When doing exercise, you must pay attention to breathing, exhale when you exert yourself, inhale when you fall back, and always remind yourself to tighten your abdomen (which helps to consume abdominal fat and exercise abdominal muscles).
One big muscle group and one small muscle group are mainly practiced one day, generally once for each back and abdomen, once for each leg and two or three heads the next day, once for each chest and abdomen on the third day, and once for each shoulder and two or three heads on the fourth day. Each muscle group will exercise 4-5 movements, with 4-6 groups for each movement. When reducing fat, each group can reduce fat by 65,438+05 to 30 times until it is exhausted, and the weight can be changed and adjusted. Be sure to drink more water.
People who lose weight do anaerobic exercise, which can not only increase muscle and basal metabolism, but also consume fat well and avoid excessive skin relaxation caused by pure oxygen.
Finally, aerobic exercise, people who lose weight in the early stage should spend more time doing aerobic exercise, the general ratio is 6:4, so that they can consume more fat in the early stage.
If there is oxygen, the emphasis is on time and effective heart rate ((220- age) ×60%~80%). We can do aerobic exercise with our traditional jogging, fast climbing or swimming.
The initial time to lose weight should be more than 30 minutes. If you have a strong tolerance, it is recommended to do more HIIT, and the abdominal muscle training mentioned above can also be combined with it, so that the effect of reducing fat will be faster.
If there is oxygen, the emphasis is on time and effective heart rate ((220- age) ×60%~80%). We can do aerobic exercise with our traditional jogging, fast climbing or swimming.
Simplified is to warm up first, then anaerobic, and finally aerobic. Aerobic and anaerobic time, both are between 30- 1 hour. At the same time, aerobic should pay attention to the effective heart rate. Of course, all this requires good diet control.
The above is written by experience. If you have any suggestions, please feel free to leave a message. Thank you!