1. Running will thicken the calf.
The thicker the calf runs, the worse the running posture. Excessive use of triceps surae and tibialis anterior will result in thick legs in appearance after running for a long time. Most girls who look in the mirror after running for a few days have no local edema caused by sudden running.
Pay attention to all the details in running. However, most people find that their thighs and calves become thicker immediately after running, because the legs begin to be congested after running, which leads to some expansion of muscles, and the congestion will be absorbed after rest. To be clear, losing fat is much more difficult and painful than growing muscles.
2. The more protein, the better. The less carbohydrates, the better.
In fact, our bodies have certain limitations on protein's absorption capacity. Excessive intake of protein will not only cause waste, but also bring a certain load to your kidneys.
As for carbohydrates, many bodybuilders think that the intake of carbohydrates should be strictly controlled when reducing fat. But carbohydrates are important nutrients for us to maintain metabolism. If the metabolic rate is too low. Then it will slow down our fat loss!
The only way to lose weight is aerobic exercise.
In fact, the classification of exercise modes is continuous exercise, circular exercise and intermittent exercise, while aerobic and anaerobic are different classifications of physiological energy supply in the body during exercise. In actual training, there is a mixture of aerobic and anaerobic, and the arrangement, training content and intensity can be adjusted according to the requirements of the trainer.
Just like the most popular HIIT training now, it is actually a combination of anaerobic and aerobic. Simple aerobic exercise will not cause the body's EPOC, but high-intensity cyclic training like HIIT or tabata or HICT can make your body produce EPOC. Thereby increasing the energy consumption when the body is not exercising!
4. Plate support is the best exercise for training abdominal muscles.
The flat support is designed to strengthen the strength of abdominal muscles and maintain the stability of the spine. But when it comes to some marketers, it becomes "the king's action of abdominal muscle training!"
In fact, it is difficult for us to develop abdominal muscles just by practicing flatting and belly rolling. Any part of the training needs many ways to * * *. Different angles, different loads and different ways of exerting force will bring different effects to muscles. Want to have a real rock-and-roll eight-pack ABS? It's not enough to practice flat support!
5. Keep fit, no matter how tired you are!
The body is the limit it can bear, and everyone has different limits. This limit exists objectively in the body and will not change because of your subjective persistence. Only by respecting objective facts and physiological laws can we become stronger through training.
If you feel very upset during training, it proves that your body is in a very tired state and needs to rest immediately. What's more, I feel dizzy and sick during training. At this time, you have entered a state of illness, and some parts of your body have been damaged. The body is the capital of the revolution, exercise but don't torture yourself.
6. Girls' fitness will become very strong.
If you really go for a walk in the gym, you will find that the girls who lift iron in the gym are completely different from what you expected. They have very good health. Whether it's waist, * * or ass. It's completely different from the classic health beauty we saw in high school biology books! As long as girls use the correct training methods, they will never become professional women's bodybuilding bodies!
7. Fast metabolism and short life!
Exercise can really accelerate people's metabolism, but scientific and reasonable exercise has a positive impact on the growth of skeletal muscle, the exercise of cardiopulmonary ability, the recovery of injured parts and the increase of bone mineral density.
In 20 12, researchers from Harvard University studied the decades-long tracking data of nearly 650,000 people over 40.
Walking for 75 minutes every week, compared with people who don't exercise, the average life expectancy is prolonged by 1.8 years;
Walking fast every week 150 minutes, the average life expectancy is extended by about 4 years (3.4-4.5 years);
People who exercise regularly and maintain normal weight live 7.2 years longer than obese patients who don't exercise; A small amount of exercise can reduce the mortality rate by 20%; Moderate exercise reduces the mortality rate by about 40%.
8. Long-term exercise is aerobic exercise
Many times aerobic or anaerobic will change according to the intensity of exercise, so intensity can also be regarded as a classification method. And high-intensity exercise is anaerobic exercise, because anaerobic energy supply is the fastest and most efficient.
Exercise time, in addition to your own exercise time, actually plays a decisive role in the intensity of exercise and your physical fitness.
The same movement can be switched between anaerobic and aerobic under different load and intensity training, so it is not possible to distinguish aerobic exercise from anaerobic exercise only by time.