Key points of anaerobic exercise arrangement
1. One large muscle group+one small muscle group at a time. Large muscle groups: back/chest/hips and legs: abdomen, shoulders/arms. 2. The recommended time for anaerobic exercise training is 15-30 minutes. 3. Anaerobic exercise can choose strength training or shaping exercise. Shaping exercise recommendation (course) 1, thin thigh: American ballet suit 345: thin calf: women's leg stretching exercise: thin waist and abdomen: Saturday wild vest line development exercise: thin shoulder: Saturday wild improvement trapezius muscle exercise: 5, thin arm: American ballet swan arm. Strength training recommendation (recommended course) Chest training: girl dumbbell shaping, chest strengthening and back training: girl dumbbell shaping, back strengthening and shoulder training: girl dumbbell shaping, shoulder strengthening and mountain training: abdominal ripper advanced edition
How to practice aerobic exercise?
Choosing a variety of aerobic exercises to cross-practice and sticking to one aerobic exercise for a long time can easily adapt the body to exercise, leading to a faster platform period of fat loss. Aerobic exercise time suggests that 30-45 minutes of excessive aerobic exercise will make the body lose a lot of muscles, but it will reduce metabolism and is not conducive to fat loss. HIIT high-intensity indirect training is preferred. HIIT training not only has high fat burning efficiency. And it has the characteristics of continuous fat burning, that is, when you stop exercising, your body will still be in a state of fat burning. Aerobic exercise recommended (1) running for 45 minutes (2) aerobic exercise for 35 minutes (3) skipping rope for 30 minutes (4)HIIT training for 20 minutes.
Recommended course of anaerobic exercise
Family back special training: Dumbbell girl's small dumbbell shaping and shoulder strengthening are conducive to improving round shoulder and trapezius muscle, improving back strength and improving humpback and thick back problems. Eliminate arm fat. Female students' small dumbbell shaping strengthens dumbbell arm shaping for the chest, which is conducive to improving chest collapse and eliminating problems such as arm worship and sagging. Fat arms, auxiliary breast enhancement. Shaping small dumbbells for girls and strengthening the core circulation of hip dumbbells are conducive to improving the strength of hips and legs and tightening thigh fat. It is beneficial to improve core competence, eliminate waist and abdomen fat and exercise abdominal muscles.
How to eat before and after exercise?
Before exercise: a moderate amount of low-g carbohydrates+a small amount of protein carbohydrates can be selected: whole wheat bread, oats, purple sweet potatoes, sweet potatoes and corn. Protein can choose: eggs, milk, sugar-free soybean milk, such as A:2 slices of whole wheat bread+1 egg, such as B:40g sugar-free oats+1 cup of milk after exercise: moderate amount of carbon water+a lot of protein fiber carbon water, such as rice, bananas, whole wheat bread, protein, such as chicken breast, beef. Examples of various vegetables A: 1 fist rice+100g beef fried broccoli B: 1 banana +3 eggs During exercise: keep drinking water and drink water every fifteen minutes.