Aerobic exercise for fat people 1 1, aerobic exercise for fat people.
1. 1 is running.
Not less than 40 minutes each time, and the speed is mainly moderate or jogging. Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
1.2, swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
1.3, Bicycle
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
1.4, climbing the mountain
The temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
1.5, running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
2. Fat people are suitable for losing weight.
2. 1, recommended for squat.
Stand up straight and make sure that your feet are shoulder width apart and your knees are slightly bent. Then put a fitness ball in front of your body, and the height of the fitness ball should be the same as that of your ears. Then do a full squat. Then stand up quickly, straighten your legs and push your hands up. Remember, your wrist should always face your elbow, and the trajectory of your arm should be parallel to your body. Move until the fitness ball is as high as the ear, and repeat this action. A * * * needs to be done 20 times in two groups.
2.2. Dumbbell bend over and row.
Stand up straight, make sure your feet are hip width apart, and your knees are slightly bent. Then bend your hips and knees, and remember that your back should always be straight. Put one hand on the fitness ball, about as high as your waist, so as to ensure that your upper body is supported. Hands that are not placed on the fitness ball should hold the dumbbell in the opposite direction, and the arm is at a 90-degree angle with the ground.
Always keep your hands close to your body, pull the dumbbell up to your body and squeeze the scapula at the apex. Go back to the starting point after this action. When doing this exercise, always keep your head and back straight. If you overstretch, bend or turn your torso, it may cause physical injury. To repeat this action, one * * * needs two groups 12- 15 times. You must keep doing exercise to lose weight.
3. How do fat people choose the right aerobic exercise?
Bodybuilders should choose low-intensity aerobic exercise, so that you can control your pace and keep your heart rate at 60%-75% of the maximum heart rate. A quick calculation method is to subtract your age from 220.
You can also decide the type of aerobic exercise according to your personal preference. Exercise bike, treadmill and treadmill are the most popular choices for bodybuilders, because most gyms will have these machines, and the intensity can be adjusted to low or low to medium intensity. In addition, it should be emphasized that it also pays attention to the training of thigh and hip muscles.
How does the fat man do aerobic exercise with good effect?
It is important to warm up and relax when doing aerobic training. Start slowly, gradually increase the speed until you reach your heart rate target range, then gradually slow down and walk slowly for three to five minutes until the end, which will help your heart rate return to normal.
In order to burn fat to the maximum extent, it is best to do aerobic exercise before eating in the morning. Because liver sugar is at the lowest level at this time, your body will use stored fat as energy more quickly. If it can't be arranged in the morning, it can be arranged after strength training. In addition, if you do leg exercises today, you only need to do the lowest intensity aerobic exercise, because if you do high intensity aerobic exercise again, it may lead to overtraining.
What should fat people pay attention to when doing aerobic exercise?
Don't wait until you are completely tired, and enter the rest period while you still have spare capacity.
The so-called rest period does not mean complete rest, but continuing to do some light exercise. For example, jog for three to five minutes, and continue to walk during the break, which is better in a brisk way; If you are tired from swimming, you should continue to walk in the water or move your limbs during the break.
Don't put off the rest period for too long, and start to resume exercise when you feel ready.
Exercise intensity is not easy to control, and the exercise after the rest period will unconsciously improve the exercise intensity, so we should pay attention to controlling the exercise intensity at a low point.
What should fat people pay attention to when exercising to lose weight?
Exercise to lose weight, this diet is the best choice for dieters. As this fat man, they all hope that they can find a suitable way to lose weight, so that they can be loved by their loved ones. So what should this fat man pay attention to when exercising to lose weight?
High jump, long jump, skipping rope and even running fast are not suitable for fat people. Obese people, they are very heavy and put a lot of pressure on their knees. If you still do jumping rope and other sports, it is difficult to bear weight on your knees, which may easily lead to knee injuries.
Obese people's lumbar vertebrae are surrounded by "fat" for a long time, and there will be some inertia. Sudden stretching exercise puts pressure on the "lazy" lumbar spine, making it unbearable, and may cause symptoms such as lumbar disc herniation.
The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound. Fat people are more suitable for gradual and slow weight loss.
Standing for a long time and carrying heavy loads for a long time are very stressful for obese people. Especially in the same place for a long time. Exercise to lose weight should avoid carrying too much or too long on the same part. When doing strength training, the number of repetitions of the same movement should be done according to one's ability, and it is not advisable to be greedy.
Fat people actually have a lot to pay attention to in order to lose weight. Many people are eager to lose weight quickly because of obesity, but they can't eat hot tofu in a hurry, so they should do it step by step.
Lotus leaf ash is a blindly Chinese herbal medicine, which comes from Dai Sigong's "Zheng Zhi Yao" in Ming Dynasty. It can raise the clear and lower the turbidity, increase the spleen yang, and make the spleen and stomach healthy. Shui Gu naturally turns into subtlety, and what he eats will no longer turn into phlegm. The water he drinks will not accumulate in his body, which naturally solves the obesity problem and lowers his blood pressure.
In addition to tonifying yang and strengthening spleen, lotus leaf ash also plays an important role, that is, it can "reduce turbidity" and find a way out for these accumulated sputum water to be discharged from urine. In this way, on the one hand, rising yang and strengthening the spleen, on the other hand, lowering turbidity, double effect, weight loss and blood pressure will come out. The efficacy of lotus leaf ash can be summed up in a sentence commonly used by ordinary people, four words, "ascending the clear and descending the turbid." It is the most precious thing for lotus leaf ash to lose weight because of the rising of clear air, declining of turbid air, weight loss, lowering of blood pressure and refreshing. In practical application, the weight loss effect of lotus leaf ash is also very positive. However, readers should be careful. It's not just girls who need to lose weight, but also criminals who take a fancy to lotus leaf ash. It's really burnt yellow, so everyone should pay attention to screening.
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
This action includes exhaling through the nose, bending the wrist and ankle 90 degrees, then exhaling through the mouth, and raising the wrist and ankle to a level. Do it 5 ~ 6 times in bed before getting up in the morning and 10 ~ 15 times before going to bed at night. The body can warm up immediately, which is very beneficial to fight against women's chills or air conditioning diseases. What you don't know is that edema can be eliminated after the whole body blood metabolism is improved, and the effect on face-lifting is also good. It's amazing!
Golf, you should be familiar with it. This aristocratic sport needs a lot of money, and its equipment is also very valuable. This golf "sport" is real, as long as 1 golf ball is enough. You can sit on the sofa and watch TV while rolling the golf ball back and forth with your sole, which can not only eliminate fatigue, but also make you feel better. The wonderful effect can be achieved because there are nerve endings of various organs on the soles of the feet. The stimulation of golf on the reflex zone can promote blood circulation and relieve physical discomfort.
In Japan, "pelvic" gymnastics is a major topic to lose weight in recent years. There are rumors that it is difficult to lose weight because the pelvis supporting the waist and abdomen is relaxed and expanded, so it loves to accumulate fat. Therefore, through some necessary small exercises to tighten the pelvis, you can achieve multiple goals. This action is often seen in yoga or other gymnastics, that is, lying on your back, keeping your shoulders close to the ground, putting your hands on your sides, and then slowly lifting your back, which looks like lifting your hips. It can tighten the lower body and has a good shaping effect on waist, hip and leg.