This should be encountered by many people. For example, if you want to thin belly, you should do sit-ups. In fact, fat loss is systemic. No scientific research shows that if you exercise a certain muscle, the fat around the muscle will decrease. Therefore, fat loss should also be systemic. Don't just practice where you want to lose weight.

Muscle exercise, swimming, running, skipping rope, elliptical machine, spinning bike, aerobics, dancing, etc. Are very helpful to reduce body fat, including the stomach.

Second, the more you sweat, the better the effect.

Many people who work out are worried about why they sweat so little. Some people even exercise to lose fat. In fact, sweating is not directly related to fitness effect. Sweating is just a form of lowering body temperature. It is not a product of fat burning. All the sweat comes from the existing water in body fluids and cells. What really determines the exercise effect is your training intensity. So a big fat man lying in the summer sun, no matter how many barrels of sweat, will not lose weight.

When running, the speed should be moderately increased for a long time, and the weight and number of groups of strength training should be well controlled, which is the key to determine the fitness effect.

Third, I can't breathe and my face is red.

In fitness, the intensity of physical activity is several times that of daily life, and the demand for oxygen is much greater. Once your breathing is wrong, disordered and your oxygen intake is insufficient, you will definitely not be able to exert your greatest strength and achieve a greater effect of tearing muscle fibers. If you can master the correct breathing method, you can greatly slow down the accumulation of lactic acid and minimize the influence of soreness during fitness. When we grasp the rhythm of body and breathing, we can find the feeling of flowing water in training, which undoubtedly has a positive effect on fitness effect and self-feeling.

When doing strength training, doing an exercise, inhaling when the body is relaxed (the node with less strength) and exhaling when the body is nervous (the node with greater strength), this is a more correct breathing rhythm. For example, doing barbell bench press, inhaling when the barbell is put down, and exhaling when it is lifted, is the breathing rhythm above.

However, this way of breathing with movements is not suitable for all training movements. For example, when exercising abdominal muscles, many people turn around and pedal faster. If you breathe once according to an action, it is obviously too fast, which is not conducive to normal physiological activities. At this time, you need to forget the method of breathing with movements and change to rhythmic breathing. Give a chestnut. When you are doing abdominal exercises, your feet pedal too fast, so you can't breathe with it. Instead, you can count the rhythmic breaths in your mind: 12 inhalation, 34 inhalation, 12 inhalation, 34 inhalation. ............................................................................................................................