Fitness white must see.
1. When is the best time to exercise? 8-9 am: vigorous metabolism, afternoon 16- 17: motor nerve sensitivity, afternoon 19-20: sufficient body energy. These three periods are the golden period of exercise. I suggest you exercise 0.5- 1 hour after dinner.
2, exercise should also pay attention to the order, warm-up, anaerobic exercise, aerobic exercise and stretching, be sure to drink plenty of water during exercise! /kloc-Drink at least once every 0/5 minutes.
3. How to eat exercise? Before exercise: moderate amount of low GI carbohydrate+a little protein, low GI carbohydrate can be selected as follows: whole wheat bread/purple potato/sweet potato/corn/sugar-free oat, protein can be selected as egg/milk/sugar-free soybean milk, after exercise: moderate amount of fast carbohydrate+a lot of protein+fiber, carbon carbohydrate can be selected as rice/whole wheat bread/sweet potato/purple potato, and protein can be selected as chicken breast/beef.
How to practice aerobic exercise?
1, choose different aerobic exercises for cross-training. Long-term adherence to an aerobic exercise is easy for the body to adapt, leading to a faster fat-reducing platform period, and the effect of cross-training with various aerobic exercises will be better!
2, aerobic exercise time suggested 30-45 minutes of excessive aerobic exercise makes the body lose a lot of muscles, but reduces metabolism, which is not conducive to fat loss, and the time is right.
3. Give priority to HIIT high-intensity indirect training, which has the characteristics of high fat burning efficiency and continuous fat burning. After HIIT exercise, the body is still in a state of fat burning for a period of time.
4. Aerobic exercise selection ① Running for 45min② Aerobic exercise 35min③ Skipping rope for 30min④HIIT practice for 20min.
How to practice anaerobic exercise?
1, key points of anaerobic exercise arrangement. ① One large muscle group at a time+1 small muscle group, with large muscle group: back, chest, buttocks and legs, and small muscle group: abdomen, shoulders and arms. ② The suggested training time for anaerobic exercise is 15-30 minutes. ③ Anaerobic exercise can choose strength training or shaping exercise.
2, exercise should also pay attention to the order. ① Slender thighs: 345 sets of beautiful ballet. ② stovepipe: stretching exercise in women's group. ③ Thin shoulders: improve trapezius muscle movement on Saturday. 4 thin arms: beautiful ballet swan arms. ⑤ Thin waist and lower abdomen: Develop sports on the Joker vest line on Saturday.
3. Strength movement. ① Back training: small dumbbell shaping for girls (back strengthening). ② Shoulder training: Little dumbbell shaping for girls (shoulder strengthening). ③ Abdominal muscle exercise: advanced version of abdominal muscle tear. ④ Chest training: small dumbbell shaping for girls (chest strengthening).