Fitness comes from the right exercise, exercise to lose weight, fitness, but bad exercise methods will make you go astray. So what kind of correct exercise can make us have a healthy body? Let's discuss that fitness comes from the right exercise!
Fitness comes from correct exercise 1 1 and high-intensity exercise.
If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart to transport. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state.
2. Anaerobic metabolic exercise
Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance.
Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.
3. Short-term exercise
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.
4. Quick and explosive exercises
Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".
If you want to lose weight, you should do moderate and low-intensity endurance aerobic exercise for a long time (1 hour or more), and your heart rate 1.20 ~ 1.60 beats/minute. Such as aerobics, jogging, long-distance swimming and so on. Losing weight is a big project of combining body and mind, which needs you to persevere!
Fitness comes from the right exercise 2 12 best stretching exercise.
1. Head and neck: raise your right hand over your head, pull your head to the right, reset, and repeat several times. Change your left hand and repeat.
2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.
3, chest: hands flat, do chest expansion exercise.
4. Biceps: Lift horizontally, grab the corner or any high enough support, and rotate the upper body for 10- 15 seconds.
5. Triceps brachii: Grab the other elbow joint with one hand and gently push through the body until the hand touches the back.
6, gluteal muscles: the left leg is placed on the right leg and kept bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.
7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint on the other thigh bends before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.
8, hamstring muscle: lie flat, one leg up, the other leg bent, keep the soles of your feet on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.
9, quadriceps femoris: stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.
10, calf: one leg takes a big step forward, the other leg does not move, and the body presses forward.
1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly.
12, lower back: lie on your back, bend your legs, hold your calves with your hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time.
Pay attention to the following points when doing stretching exercise: when stretching, the body relaxes, and the muscles, tendons and ligaments have a slight sense of tension; Each action should last for more than 30 seconds, with an interval of 15-30 seconds for each group; Deep breathing helps the body to deliver aerobic blood to sore muscles.