Reasonable arrangement of preparation before fitness
Before going to the gym, make a gym fitness plan for yourself, so that you can exercise scientifically and effectively, eliminate excess fat, and let yourself have a good figure and a slim figure. Of course, you should first prepare yourself a pair of sports shoes with soft soles for running.
Monday with reasonable fitness arrangement: running+equipment exercise
This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.
Tuesday with reasonable fitness arrangement: aerobics+equipment exercise
Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
Reasonable fitness arrangement Wednesday and Saturday: rest.
The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less strenuous sports in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, rest your body and prepare for the fitness plan in the next few days.
Thursday with reasonable fitness arrangement: spinning bike
Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises.
Friday with reasonable fitness arrangement: high temperature yoga+jogging
Hot yoga is very popular with ladies, but it has some limitations and moderate exercise intensity. After a high-temperature yoga, maybe your exercise didn't achieve the effect of losing weight. At this time, it is best to do some jogging on the treadmill to speed up the body's fat burning.
A reasonable Sunday for fitness: Go quickly.
Walking slowly cannot achieve the effect of losing weight. The fitness instructor suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. Exercise for 40 minutes, and the effect of fat decomposition will be better.
I recommend
Suggestions on reasonable fitness;
1, away from home
Chinese medicine also believes that the yang in spring is especially strong in the air of trees, rivers and lakes. These places are rich in negative oxygen ions, which have the functions of relieving cough, relieving fatigue, regulating nerves, lowering blood pressure and calming down. Choosing outdoor sports venues can improve the state of breathing, metabolism and blood circulation, and the more you practice, the more energetic you are. Spring sleep? A nuisance is also difficult to get close to.
Time and weather are very important.
Experts believe that fog is very harmful to human health. According to relevant surveys, the ambient air in Guangzhou in 2003 increased by 65,438 0.7%, 5.9% and 20.7% respectively compared with that in 2002, and the air quality decreased obviously when the fog filled. Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. After exercising in the fog, people's breathing will accelerate and deepen with the increase of exercise, and a large number of harmful substances in the fog will be inhaled into the body. Some pathogenic factors scattered in the fog make sports an invisible killer.
3. Sweating is enough
Chinese medicine also believes that sweat has a great relationship with painstaking efforts. A certain amount of sweat can detoxify, but excessive sweat excretion will take away some valuable trace elements in the body, consume people's energy and damage people's yang.
Therefore, don't sweat too much when exercising in Spring Festival travel rush, and you should dry your sweat immediately after exercising and put on clean clothes to prevent catching cold. If you have a cold, don't take part in physical exercise, rest more, and take part in exercise after the cold is cured. As long as you can persist in aerobic exercise for 30 minutes each time, three times a week or twice a day 15 minutes, such as walking, climbing, skipping, jogging, outdoor gymnastics, etc. It is a good way to exercise in spring.
4. Do you need it after exercise? Cold body?
Before the corresponding exercise? Warm up? Pay attention after exercise? Cold body? . Exercise can speed up blood circulation. If you can't do some simple exercise with a slower pace, your blood will suddenly fail to adapt to the changes in your body, and your blood pressure will suddenly drop, leading to insufficient blood supply to your heart, causing coma and even shock and death. A simple walk of about 5 minutes can effectively eliminate fatigue. When the pulse slows to below 120, your? Cold body movement? For retirement.