What are the fitness and weight loss plans? In daily life, many people will help people lose weight through some methods, among which fitness is a very common way. Let's share the fitness and weight loss plan with you. Let's have a look.
What are your plans for fitness and weight loss? 1 The first step is to warm up.
If you really can't keep up with your physical fitness, or your weight is high, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height, if you are short and heavy, you will slow down accordingly), which can prevent your knees from being crushed by your own weight. Then run 10 minutes and walk for 5 minutes. Later, with the increase of physical fitness, you can slowly lengthen the time.
Step 2: Aerobic exercise
Everyone knows that aerobic exercise is the most effective way to lose weight, and it is important to stick to it! Do sit-ups after running, according to your own situation, for example, do 15 groups, rest 1 min, one * * * four groups. It is worth noting that your legs should be arched and your hands must be behind your head. Don't touch your legs completely when you get up. When you fall, don't put them down completely. Your abdomen should be tightened, because you exercise your abdomen, not your spine.
The third step is strength training.
Finally, do equipment training under the guidance of the gym coach. If the weight content is high, it is necessary to choose a training plan with light weight and many times.
Don't worry that the muscles you exercise will make you look "stronger", because people who exercise to lose weight have less muscles and lose them when sweating, so doing equipment training can only prevent your muscles from losing too fast! Girls are also suitable for equipment training whether they are slimming or losing weight!
Tension rope exercise: beauty tension exercise
1, relieve the shoulder and neck and tighten the forearm.
Training goal: Tighten the upper arm muscles, and don't loosen the meat.
Stand with your feet in parallel, step on the rope under your feet, exhale, stretch two hand-held handles upward at both sides of your body until your elbows are parallel to your shoulders, and inhale back to your original position. Repeat 10 times.
Stand with your feet shoulder width apart, still step on the rope, tuck in your abdomen, slightly bend your knees, hold the tension rope with your palms forward, exhale, pull your hands up to the maximum elbow flexion, inhale, return to the initial position, and repeat 10 times.
Stand on the rope with your left leg, bend your knees with your right hip, lift your feet off the ground, and exert force with your left hand to bend your left elbow to the maximum. The left hand returns to the initial position, the right elbow bends and exhales, and the right hand returns to the initial position, alternating 5 times.
2, improve hunchback, prominent breasts
Training goal: Tighten back and chest muscles and have a plump and tight curve.
Stand with your feet shoulder width apart, slightly bend your knees, step on the rope, put the tension rope on the outside of your thigh with both hands, exhale, push your shoulders outward until your elbows are slightly lower than your shoulders, inhale, return to the initial position, and repeat 10 times.
Stand with your feet shoulder width apart, with your knees slightly bent, step on the rope, put your center of gravity on your right foot, leave your left foot off the ground, put your hands in front of your thighs, exhale, pull your right hand up to the elbow slightly below your shoulders, inhale, and return to the initial position. Repeat 10 times.
Stand with your feet shoulder width apart, with your knees slightly bent, step on the rope, with your upper arms slightly spread out, your elbows bent, your forearms perpendicular to the ground, your hands on the outside of your shoulders, hold the tension rope, exhale, push your hands up, straighten your elbows, inhale, and return to the initial position. Repeat 5 times.
Stand with your feet shoulder width apart, with your knees slightly bent, your right leg standing on the rope, your left hip bent, your feet off the ground, your upper arms slightly spread out, your elbows bent, your forearms vertical to the ground, exhale, push your hands up, straighten your elbows, inhale, and return to the initial position. Repeat 10 times.
What exercises make the back more perfect?
1, with pull-ups as the main movement.
Don't waste time on countless back exercises. For developed back muscles, even the most common pull-down is not as effective as pull-ups. Try to list pull-ups as the main exercise of your back muscles, and others as supplements.
2. Choose a medium grip distance
The greater the grip strength, the smaller the range of motion, and the poor response of muscles to short-distance movements. Too wide a grip is also easy to cause injury. At the other extreme, the grip moment is too narrow, which will make the muscles of both arms participate more than the muscles of the back.
3. Use protective devices, such as fixing straps.
The grip strength of an empty hand is usually exhausted before the back muscles are tired, so it is difficult to fully stimulate the back muscles without wearing protective devices such as braces and gloves.
Step 4 get close to the bar
Don't swing when doing pull-ups, because extra movements will interfere with the exertion of muscles and affect the training effect. It is best for the chin to touch the bar every time it is pulled up, but it doesn't have to exceed the bar, otherwise it will stop the action. Pay attention to controlling the strength of the action route, touch the pole with your chin, and then descend to your arm in a controlled way.
5. Increase the total amount of exercise.
Because pull-ups only overcome your own weight, you can't change the amount of exercise by adjusting the resistance. To increase the number of groups and the total number of times, we can only reduce the number of times in each group appropriately. For example, you can only complete two groups at most, each group has 10 times, then you can do six groups six times, and the total amount has increased a lot.
Lunge, keep the upper body straight, tighten the abdomen, lean forward about 45 degrees, step on the tension rope with your right foot forward and bend your knees. Try to make an angle of 30 degrees between your arm and your body, bend your elbow 90 degrees, exhale, stretch the tension rope with your arm, inhale and return to the initial position. Repeat 10 times.
Maintenance method of tension rope
1, always check the integrity of the tension rope, find potential safety hazards in advance, replace it in time when it is damaged or cracked, and store it in the dark after use.
2. After use, clean the tension rope with clear water, and do not contact with alcohol, gasoline, kerosene, banana oil and other compound preparations.
3. When using the door buckle, make sure that the gap in the door will not make the door buckle fall off, and do not fix it on a sharp object.
4. The extension length of the tension rope is limited to 6-8 times, and it is recommended to use it within 3 times.
What are your plans for fitness and weight loss? 2 how do people who lose weight eat?
Grasp the timing of eating.
Do not eat before exercise 1 hour. Exercise after meals will lead to an increase in insulin secretion, inhibit lipolysis, and the digestive function of the stomach will also be affected, and the weight loss effect of exercise will be greatly reduced; It is not advisable to eat immediately after fitness. Although there will be a strong sense of hunger after fitness, because the blood of the body is widely distributed in the exercise system, the blood of the digestive system is reduced and its function is reduced. Eating at this time will affect the digestion and absorption of food. It is best to rest for half an hour until 1 hour before eating.
Be sure to eat staple food.
Many girls reduce their calorie intake by not eating staple food, thus achieving the effect of losing weight. However, in losing weight through fitness, not eating staple food will burn fat more slowly than eating staple food. Because there is not enough carbohydrate intake, the body's metabolic function will be reduced and the rate of fat consumption will slow down, so you must eat staple food during fitness and weight loss.
Avoid high-calorie and high-fat foods.
In addition to eating time, we should avoid eating too many foods with high calorie and high fat, such as fried foods, which can easily lead to excessive calorie intake and fat accumulation.
Control your appetite.
Don't think that fitness can consume fat and you can eat and drink without restraint. You should also control the amount when eating. You can eat eight points full, but you can't overeat.
How to eat before fitness and weight loss
Eat something half an hour before fitness.
Although you can't eat half an hour before fitness, you can't take part in high-intensity fitness exercise on an empty stomach. Hypoglycemia is easy to occur on an empty stomach, which leads to dizziness, fatigue and palpitation. Therefore, we should eat some sugary things, such as bread and chocolate, half an hour before fitness or even 1 hour, which can provide calorie supplement without causing sufficient exercise.
Don't eat food rich in fiber before fitness.
Don't eat some foods rich in fiber, such as digestive biscuits, fruits and vegetables rich in fiber, etc. before losing weight, because fiber is not easy to digest in the body, which will affect the fitness effect.
How to eat after fitness and weight loss
Replenish water in time after fitness.
After the fitness, you must rest for an hour before eating, but during this time, you can add some liquids, such as water and milk. And it is best to wait until the body is calm before hydrating. Don't drink too much at a time, drink less many times.
Eat food with a strong sense of abdomen after fitness.
Don't eat too much after fitness. What you eat can be determined according to your fitness goals. Only people who reduce fat can eat some foods with high fiber and strong satiety, such as celery and eggplant. Those who want to gain muscle can add some protein, such as drinking milk, soybean milk and tofu.
Eat alkaline food after fitness.
After fitness exercise, the body will secrete too much lactic acid, which is easy to cause muscle soreness. It is not advisable to eat acidic food to aggravate muscle soreness. You can eat vegetables, fruits, seaweed, especially colorful alkaline vegetables, which will help relieve muscle soreness.
It is not advisable to eat foods with more seasonings after fitness.
After strenuous fitness exercise, it is not advisable to eat food containing a lot of seasonings, and the diet should be light, because the blood flow of the body is very fast just after fitness, and the food eaten will be easily absorbed. Eating too much seasoning can easily overload the kidneys. And it is not suitable for drinking. At this point, the body is in a state of excitement. If you drink alcohol at this time, your body will absorb alcohol faster and increase the burden on organs such as kidneys and liver.