1, spinning course
1. Keep your shoulders level and don't tilt your back too much to avoid excessive back pressure.
2. Keep your head straight and in line with your back;
3. Tighten the foot cover, slightly bend the arm, and keep the wrist in a flexible rotation state;
Step 4 wear loose pants
In fact, the reason for slimming spinning is not much different from other aerobic exercises. They all consume energy through exercise to achieve the effect of removing fat. Of course, it doesn't mean that you lose weight by sweating. Dehydration and degreasing are two different things.
2. Matters needing attention
1, be firm, don't fish for three days and dry the net for two days. Because each class lasts for 45 minutes, the intensity of exercise is quite high, so we must be mentally prepared.
2, because the rhythm of music may not be suitable for you, so if you have tried a lot and haven't kept up, it is recommended to take a break and make up. But be sure to keep your posture correct and follow the coach.
3. Spinning bike is the easiest to ride standing, and it is the most tiring to sit down and ride quickly. Of course, keeping the posture right, the mount is also the most fat-consuming.
4. Keep up with the rhythm of music and make cycling a happy thing, so that the whole exercise process will be easy and you will enjoy the process of losing weight!
5, joint body stretching should be in place, in fact, many people have always thought that rotation will make their bones thicker, and girls will become female Chinese paper. When riding a spinning bike, all parts of the body will be effectively exercised, and the limbs will be more rounded and firm, and there will be no thickening of the limbs. I am a living example. In fact, it is a very happy healthy weight loss exercise to stick to it!
3. A healthy way to lose weight
1, don't aim too high.
If your weight loss goal is an impossible number, then you are farther away from losing weight successfully. Not only is it not a good attitude towards life, but it is also very unfavorable to lose weight. According to the research, losing 1-2 kg per week is the best speed to lose weight, and it is also a good way to keep fit for a long time. If your goal is too ambitious, you will give up because of failure. There is no way to lose weight.
Step 2 avoid losing weight quickly
Losing weight quickly is the pursuit of every obese person, but losing weight is a process of changing living habits and takes time. This eagerness for success will only make you fall into a crisis of slimming and rebounding. Only by losing weight healthily can we stay slim forever. It is true that excessive dieting and excessive exercise will make you lose weight quickly, but in the long run, it will be a very difficult road, and you will return to your previous habits because you can't stick to it. Then, naturally, I gained weight again.
Step 3 control calorie intake
Eating too little is not conducive to losing weight, but in order to achieve the effect of losing weight, it is very important to cut calories in moderation. Eating more does not mean eating more calories, just as 200 grams of boiled vegetables may not have more calories than 100 grams of cake. Some foods can not only increase satiety, but also contain lower calories, which is of great help to reduce calorie intake, while fresh fruits and vegetables are ideal diet foods. Eat less food that contains a lot of sugar and fat. These methods can help you reduce your calorie intake. Don't store too many high-calorie snacks at home, which is the best choice to reduce calorie intake. Therefore, if you want to lose weight, you'd better take healthy fruits and vegetables as the main part of your diet!
4. Keep proper exercise.
Exercise can be roughly divided into aerobic and anaerobic categories, and the combination of aerobic and anaerobic exercise is the key to healthy weight loss. The so-called aerobic exercise is actually quite complicated. Aerobic doesn't mean you can breathe, so it's called aerobic. If you can't breathe, it is called anaerobic. Although it is vivid, it is not. Aerobic exercise refers to the movement in which the energy in the body reacts with oxygen to release the energy element adenosine triphosphate (ATP). Anaerobic exercise refers to the process that energy substances in the body do not react with oxygen and directly release ATP.
5. Ensure adequate sleep.
Believe it or not, getting enough sleep can help you lose weight. According to research, lack of sleep will slow down metabolism and lead to an increase in leptin levels in the body. Leptin is an important hormone to manage appetite. Its increase means that your appetite will increase greatly, and then you will eat more, which is very unfavorable for weight loss. Therefore, MM who wants to lose weight had better ensure 7.5-8.5 hours of sleep every day!