The following sports are all practiced by me and my students on weekdays, because I am a sports health major. So although the following words are many, they are not copied, but not learned.
Because you really want to lose weight and gain muscle, do aerobic exercise before gaining muscle. You can run, jump rope, dance or do other combined sports, but aerobic exercise should follow the following principles: 1, and the continuous exercise time should be more than 25 minutes, preferably 40 minutes. 2. The heart rate during exercise should be kept between 1 10 ~ 130. Then do abdominal exercises. Then the effect will be twice as effective.
First of all, abdominal muscles mainly include rectus abdominis and medial and lateral oblique muscles.
sit-up
Function: mainly to develop upper abdominal muscles.
practice Many people have done this exercise, but the correct practice method is not available to everyone. Let me talk about it in detail. Lie on your back on the mat, put your hands on your head or other heavy objects, fix your lower limbs, mainly your feet, abdomen quickly, and then slowly lower to the level before doing it.
Note: when the initial strength is weak, you can do it directly without holding your head with both hands, or you can do it on a sloping board with your head high and your feet low. If the strength is good, you can also do it on the inclined board, but keep your head down and your feet up.
Breathing: Inhale before sitting up and exhale when recovering.
2. Bend your knees or straighten your knees from both ends.
Function: Move from both ends without fixation, and exercise the whole abdomen.
Practice: lie on your back, put your arms straight behind your head, tighten your abdomen and let your feet and hands leave the mat at the same time. Emphasize that you must leave the mat at the same time. Then touch your feet with your hands and put your head close to your thighs. Restore. Do it continuously.
Breathing: Inhale at the beginning and exhale at the end.
3. Lie on your back and circle your legs
Function: Develop internal and external oblique muscles.
Practice: Lie on your back with your legs straight and close together, pass through your head from left to right, and then from right to left.
Key points: Grasp the edge of the mat with both hands, and shift the center of gravity to the shoulders and back to wrap the legs.
Breathing: Inhale before winding legs, and exhale when restoring.
4. Abdomen and legs
Usage: Lower abdominal muscles are the main parts of tuxedo.
Practice: lie on your back on the mat, put the fixture behind your head with both hands, fix your upper body, forcibly tuck in your abdomen, lift your legs, let your feet close to your head, then slowly put them down, but don't let your feet touch the mat, and then lift them up. Until you can't lift it.
Breathing: naturally adjust your breathing.
Key points: Raise your legs quickly and lower them slowly. And when you put it down, you should control your legs with your abdominal muscles and don't let your feet touch the mat.
5. Abdominal control
Develop rectus abdominis
Practice, lie on two stools, let your body hang in the air, and then control your body, but keep it straight for 8 to 12 seconds.
To emphasize, it is best to put a cotton pad on the stool. This exercise must have a certain foundation. You can do this exercise.
Let me talk about how to do it in daily practice.
1, the number of practice groups. You do three or four groups at a time.
2. Number of times. The number of exercises in each group. It seems that you are strong and can practice 15 times or more.
3. Density. Refers to the rest time after each group practice. According to their physical condition, the rest time of each group is generally between 1 minute and 2 minutes.
4. Speed of action: refers to the speed of action.
Doing it quickly in practice is good for developing explosive power. Slow and medium speed are beneficial to the development of muscle morphology. Mixing speed is beneficial to long strength. In your case, you should practice slow motion more.
Precautions:
1, no matter what exercise you do, you must do some necessary warm-up exercises to make your body excited, so that you are not easy to get hurt.
2. If the exercise time is too long, be sure to replenish water before exercise, and pay attention to a small amount of hydration during exercise.
3. After exercise, even if the time is short, do some relaxation exercises for a while, so that the tired muscles can be relaxed, which is conducive to the recovery of the body and better participation in the next exercise.
4. This point is mainly aimed at beginners. They don't want to eat a fat man in one bite. Step by step in the exercise, don't rush for success. If you are too impatient in the exercise, you will probably hurt yourself, so it will not be worth the candle.
5. Don't practice if your body function is not good or your essence is not good. Such as illness and fatigue.
For diet, the general requirement is to make the daily intake of calories equal to or slightly lower than the consumption of calories.
The specific requirements are:
1, eat less animal fat and greasy food.
2. Use vegetable oil instead of action oil.
3. Eat less or not eat foods with high cholesterol. Such as viscera, fat, butter, cream, etc.
4. Eat less sugar or foods with high sugar content.
5. Eat less salt.
6. Eat more fruits and vegetables.
7. Eat more foods rich in protein. Such as chicken, fish, beef, lean meat, eggs, especially soybeans and bean products. This is good for your muscle growth.
8. Eat more hawthorn and hawthorn products. Because hawthorn is a digestion food. It has the effects of losing weight and lowering blood pressure.
9. Pay more attention to drinking water on weekdays.
10 finally, give up drinking. Because wine is a high-calorie drink, especially white wine. Hops in beer can promote the secretion of digestive juice. Therefore, in losing weight, drink less or not.