Exercise suitable for body shaping has many advantages. Exercise can make the body better. Perfect figure can not only add points to appearance, but also make people more temperament. There are many ways to keep healthy, and exercise is one of the healthiest and most effective ways. Let's take a look at the sports and related materials suitable for fitness.
Fitness exercise 1 1, let's go.
Aerobic exercise is the first choice for all ages. Fast walking is not limited by the time and place of fitness, and it is gentle and easy to master the intensity. It is the safest aerobic exercise. For beginners, you can choose a flat road with a speed of 1 min and a number of steps of 120, and the exercise time will increase from 20 minutes.
2. Hit Tai Ji Chuan
Playing Tai Ji Chuan is very suitable for the elderly. After Tai Ji Chuan exercise, the balance between nervous system and skeletal muscle has been improved, which can promote the deposition of bone minerals in bones and reduce the probability of osteoporosis.
3. Ball games
Most ball games are suitable for young people. There are many ball games, such as basketball, football, volleyball, table tennis, badminton, tennis, handball, gateball, billiards, baseball, bowling and water polo. The first five ball games have low requirements for venues and equipment and are easy to carry out, so they are popular. Ball games strengthen people's nervous system and make them responsive and flexible. All kinds of ball games help to cultivate people's spirit of cooperation, which is tenacious, calm and decisive.
4, the movement of the waist
MM who wants to be a "small waist essence" can lie on her back before going to bed, bend her legs, put her arms on her sides, slowly raise her head and upper body, stay for about 1 minute, then lower her head and repeat until her muscles feel sour. Perseverance can make the waist and neck lines beautiful.
Benefits of aerobic exercise
1, Weight loss: Walking can make fat burn, reduce neutral fat in blood and lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
2, lipid-lowering: experts use mice that are already at the level of hyperlipidemia to conduct experiments. They let these hyperlipidemia mice do aerobic exercise every day (let them swim and run) for 8 weeks, and found that their blood lipid levels have been significantly reduced and their fat density is very high. The level of protein cholesterol was significantly increased, and the formation of atherosclerotic plaque was also significantly inhibited.
A scientific research achievement of Japanese researchers shows that regular aerobic exercise can increase the content of "good" cholesterol-high density lipoprotein in human body. High-density lipoprotein in human body can transport blood lipids in blood vessels to the liver for disposal, commonly known as "good" cholesterol.
Researchers at Imperial Tea Women's University in Japan found that people engaged in aerobic exercise increased the average content of high-density lipoprotein per liter of blood by milligrams; The minimum amount of exercise that can change HDL is 2 hours per week, or the amount that can consume 900 calories; For obese people, the effect of aerobic exercise to increase their "good" cholesterol is particularly obvious.
Matters needing attention after aerobic exercise
Myth 1. Drink plenty of water after exercise: sweating during exercise will make the body lose water and electrolytes. Proper hydration is of great benefit to maintaining body fluid balance and promoting physical recovery. However, if you drink a lot of water, it may cause "water poisoning", with symptoms such as dizziness, vomiting, fatigue and rapid heartbeat. In severe cases, muscle spasms will occur.
In addition, if the water temperature is too low, it will also cause gastrointestinal discomfort and abdominal pain. For people who exercise for a long time, it is suggested to supplement sports drinks several times before, during and after exercise, and the water temperature should be controlled at 10℃~20℃.
If you do a lot of exercise, you should supplement drinks containing oligosaccharides/peptides within 2 hours after exercise, which is beneficial to the re-synthesis of muscle glycogen and fatigue recovery.
Myth 2. Lie down or squat immediately after exercise: after exercise, the body function is still active for a certain period of time, and it takes some time for each system to recover. During strenuous exercise, a large number of capillaries in the lower limbs dilate, and the blood flow can reach more than 25 times of that at rest, and the muscles of the lower limbs contract continuously, which promotes blood return through the role of "muscle pump".
If you lie down or squat down immediately after exercise, the muscle pump will disappear, the blood volume will drop sharply, and dizziness, dizziness and even syncope will easily occur. Therefore, it is recommended not to stop immediately after exercise. It is best to do some relaxation, finishing or stretching exercises, massage muscles and promote fatigue recovery.
Exercise suitable for body shaping 2 First, running.
As long as you think of losing weight, it's easy to think of running. Indeed, running is a very effective way to lose weight and it is also very convenient to implement. But some people may not be born long-distance runners and don't like running, so they don't have to force themselves to lose weight by running.
Suggestions for running to lose weight: run 4 times a week for more than 40 minutes (more than 5 kilometers) each time.
Second, hiit training
Hiit is currently recognized as the most effective exercise to lose weight. The effect of burning fat for 20 minutes in primary hiit training is definitely better than running for 30 minutes. Hiit training combines aerobic and anaerobic exercise, switching between different intensities, burning fat during exercise and continuing to burn fat after exercise.
Third, climb the stairs
Climbing stairs is actually an attitude towards life. I believe that few people regard climbing stairs as a sport. Usually we go home from work. If the stairs are not high, try to climb upstairs within 10 floor. If you take a bus with only 1-2 stops, we might as well walk. Don't take the bus if you can walk in life. Don't stand if you can move. So as to improve the basic metabolism in daily life, and may also achieve the effect of burning fat quickly.
If you take climbing stairs as a sport, it is recommended to climb more than 50 floors every day, which can be completed in about 20 minutes.
Fourth, swimming.
Swimming is the most comfortable aerobic exercise in summer. Many people say that swimming can make your body better and it is a good exercise. Yes, because swimming is a whole-body exercise, plus the resistance of water, it will also have the effect of exercising muscles.
Suggestions for swimming to lose weight: swim 1000m or more each time, or 1 hour or so.
Five, riding a bike
Cycling is a very convenient aerobic exercise, whether it is a flat bike or a spinning bike, and the fat burning effect is also very good. According to a foreign statistic, cycling for a total of 100 hours can make you lose weight 10 kg.
Bicycle weight loss suggestion: exercise for 45 minutes at a time, or 15 km or more.
Six, let's go.
Walking fast is suitable for weight loss groups, because running, climbing stairs and other sports will affect the knees, so walking and walking fast are very suitable. At the same time, people with bad hearts can also choose to walk quickly to consume calories.
Fast walking to lose weight suggestion: the amount of exercise each time is about 1 hour, or more than 4 kilometers.
Seven, skipping rope
We used to jump rope when we were young, but we don't jump much when we are older. In fact, skipping rope is a very fat-burning aerobic exercise, even the best. But because skipping rope is relatively simple, it will be boring if it lasts for more than half an hour. But losing weight at home is definitely a good choice.
Skipping rope to lose weight suggestion: jump more than 2000 times each time for half an hour.
Eight, square dance
Square dance is popular now. In fact, dancing is also a fat burning exercise. Many aunts have joined the army of square dance, and square dance can really make the body healthier. If you can dance square dance for an hour after dinner, you can also burn a lot of calories.
Fitness exercise 3 1, the most leisurely weight loss exercise-walking
Walk a long way. Long-distance walking is appropriate, twice a day, each time 1 hour. Walk fast, so that free fatty acids in the blood can be fully burned, and fat cells are shrinking, thus losing weight.
2, the hottest weight loss exercise-strength training
Although when it comes to strength training, people often think of rich pectoralis major, bronzed skin, ancient Greek warriors or Schwarzenegger, but in essence, it is the basis of human running and jump shot, and it is a necessary condition for us to complete our daily life, entertainment and work tasks. Many people think that strength training is not helpful to lose weight.
On the contrary, I think strength training can only be achieved by increasing weight. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
Strength training is actually quite fun. You don't need to know too many strength terms, you just need to participate in a strength training program at least once a week. According to one's own conditions, a training goal is set, and the muscles of neck, shoulders, chest, waist, buttocks, legs, knees, ankles and arms are trained circularly in groups, times and weights.
3, the most effective exercise to lose weight-swimming
Swimming is one of the sports that men, women and children like. The price is real, but the effect can be reflected most quickly, which plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot at once is not in line with the original intention of losing weight and shaping, so don't open your abdomen immediately after swimming!
4, the coolest weight loss exercise-kicking boxing
I believe many fashionable women are no strangers to kicking boxing. In today's fitness center, kicking boxing has become women's favorite sport. With the help of boxing, jumping and muscle contraction, loose meat can become tight, eliminate excess fat and reduce stress.
5, the most affordable weight loss exercise-skipping.
Skipping rope is considered to be the most economical and effective exercise, and it is not limited by the venue. Skipping rope is an aerobic exercise, which can consume 400 calories every half hour. If women eat too much one day, they can easily lose weight by counting the calories burned.
6, the most elegant weight loss exercise-yoga
I believe I don't need to introduce how popular yoga is. The biggest role of yoga is to shape a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners get more than just physical health.
But also achieved mental health and instinctive development. As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.
7. The most energetic exercise to lose weight-cycling.
Nowadays, the society is advocating environmental protection, so cycling should be a good means of transportation to work. Of course, not every city has suitable roads for cycling to work every day, but this sport is also a very good exercise and very useful for reducing legs.
8, the most leisure exercise to lose weight-jogging
Jogging once swept the world and was called "the king of aerobic exercise". Women really need to do aerobic exercise to keep fit and healthy. It is very effective for qualified women to start whenever they want. They can run less at first, or every other day. Long-term persistence and a balanced diet will make you have a perfect body in the coming summer.
9. Badminton, the most energy-consuming sport to lose weight.
Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.