I always think that exercise is good for health and body curve. Facing the girlfriends of several big fat people, it is even worse now. Now the mantra is that if you don't lose weight in spring, you will be sad in summer.
I happen to have some bad friends with big breasts and big mouths. Now I get hurt from time to time when I am angry. Look at your airport and buy a thicker or bigger dress to cover it. ...
I ...
However, advice is unpleasant to the ear. How can there be progress without harm?
At the gym, I asked my personal trainer to practice chest muscles before summer. The coach is in distress situation. Ask why, say, tell them, big breasts? You still have the vest line! Supplement more skeletal muscle, stick to shaping exercises and consolidate. In summer, you can stand out from the crowd ... as for breasts, you don't need much, you can have them with proper exercise. True beauty is symmetry, and the key body proportion is better. Anyway, if you pass the exam, you won't have to wear big clothes to hide your ugliness. On the contrary, you just need to wear what suits you.
The coach said so much, I only understood one sentence, the vest line looks better than the big breasts, and then it passed ... but I still need to keep exercising to gain muscle and shape.
Oh, let's clarify the concept first. The so-called vest line is the highest realm of flat abdomen. No fat belly, but also muscle lines. The abdomen is mainly composed of two parts, namely the abdominal muscle and the external oblique muscle, and lines will be formed between the abdominal muscle and the external oblique muscle. This is vest line, so it is called vest line because the combination of vest line and abdominal muscles looks like a vest. Generally, girls practice vest line, while boys practice mermaid line.
Ok, for the current exercise, let me sum up, enrich the theory and use it together with practice. And give it to people in need. The first is a few common sense.
When many people talk about weight loss, abdominal muscles, vest line and mermaid line, when it comes to strength training, some boys will say: I want to exercise just for abdominal muscles, but I am afraid that if my muscles are big, it will be ugly.
This refers to a topic that many girls care about: muscles. Some girls will say: I want to lose weight, I am afraid of exercise. I dare not run too fast when running, for fear that my calf will grow muscles, which will not look good.
I was embarrassed then. Are muscles so easy to practice? Quote a song by Huang: "Things are not that simple".
First of all, ordinary meat is not muscle. "Love is not something you can buy whenever you want." Similarly, muscle is not something you want to have, but something you want to have can be suddenly owned.
The fitness experts I know have to consume several eggs and go through various pains to practice muscles for a few decent muscles, not to mention various trainings every day. Do you think you can build big muscles in your calves by running three or five kilometers a day? Is this an excuse to love beauty too much or not to exercise?
In addition, there is no harm for women to grow a little skeletal muscle properly.
Speaking of many girls who are afraid of muscle problems, the big coach laughs happily. He said: how can a person's figure be beautiful without muscles? Without muscles, how can the body be tangible and rich? How can you walk lightly and gracefully without muscles? It's so ignorant.
When a girl walks on tiptoe, the weight of her whole body is on a few toes, but she is still so relaxed and beautiful. The coach said that's because their legs are very strong. Do you think their bodies are not beautiful? Do you think your legs are thin enough to look good? Indeed, the slender and slightly convex calf curve is beautiful. Not fragile morbid beauty, but healthy beauty. I think this is the ideal human body.
Twenty boys were investigated, and 18 of them thought that hungry girls gave people a feeling of flabby skin, which was not as elastic as sports girls. The most important thing is health. I'd rather have a girl full of energy and a little muscle than a soft girl who can't resist the wind.
A boy thinks that it is good to look at personal aesthetics and feel soft skin.
A boy thinks a girl is lazy, why should he be exposed? Is lazy to take them to exercise ... This answer is too popular with boys, so why don't you go to heaven?
I think, even if you don't have a beautiful face, even if you speak softly, your body should be full of vitality to be great.
The traditional idea is: I am losing weight and should eat less. This is not all wrong. After all, people often say that the success of losing weight depends on 70% diet and 30% exercise, so there is nothing wrong with reducing intake. However, the nutrients and calories your body needs for a day don't matter whether you are losing weight or not. If the intake is not enough, it is impossible to gain muscle.
Everyone's basal metabolic rate is different, just eating less blindly is not enough to provide the nutrition and calories needed by the body, but the daily consumption is still so much. In order to ensure the function of the body, it is necessary to store fat and reduce the basic metabolism of the body. In the long run, your basal metabolism will decline and you will eat less.
This is the trouble of people who have lost weight for a long time. Eating too much is easy to get fat, and then they fall into an infinite loop: they can't help eating more → getting fat → eating less to lose weight → eating more fat → eating less to lose weight …
Finally, I couldn't help it. Forget it. If I don't lose weight, I'll get fat. In the long run, it also poses a great burden on the body, kidneys and stomach.
In fact, as long as the proportion of muscles is higher, the rate of burning calories will be faster. But muscles are really not that long and need strength training. If you just run and ride an exercise bike, your muscles will not be stimulated to grow. Muscle growth goes through destruction → repair → recovery → growth → destruction again, so it still needs some strength training to grow muscles.
As long as you have enough muscles, you don't have to lose weight hungry. So the best way is not to let the basal metabolism decline, but to improve it (that is, you can eat more without getting fat), but it is not easy to improve the basal metabolism. Only enough muscle mass can help you do this, which requires various trainings.
For the muscle gain program, many people ask why muscle gain and fat loss should be carried out in two stages. According to the coach's many years' experience, the two plans take too long at the same time, and it takes more time and energy to arrange the diet and training plan. If you are not a professional player, then you are likely to miss the plan. Therefore, the viewpoint is that muscle gain and fat loss are carried out as two independent stages. Girls of standard weight can gain muscle.
Many people like to study the small remedies to lose weight, so it is better to understand the calories and nutrition of food and exercise.
Because I often see people on a diet and eating cookies, I suddenly feel that the sky is rolling. I wonder if 100g cookies have four or five hundred calories? What is the concept of four or five hundred calories? Figuratively speaking, jogging at the speed of 10km/h for a whole hour consumes only 300 to 400 calories. If you eat this bag of biscuits, you can't run ten times on the playground.
To make matters worse, cookies and cakes are usually full of oil and unhealthy saturated fat. If you eat these things, the fat conversion rate should not be too high. How about a bowl of raw rice with two dishes? The calories are similar, but the nutrition is better, so you don't have to go hungry.
Therefore, to reduce fat and shape, we must first eat healthily, and balance is the most important. If you are not particularly fat, you don't need to diet. Protein, in particular, is a must-have for muscle training, which is why many people who exercise buy protein powder or eat more eggs, which is actually the reason for advocating a gradual and scientific diet.
Muscle training is what everyone who likes fitness is keen on and pursues. First of all, in order to gain muscle, you must consume a lot of calories and protein, which is the most common sense, so it is inevitable that you will gain some body fat in the process of gaining muscle. However, as long as scientific methods are reasonably mastered, the growth of fat can still be controlled. The so-called "practice three points and eat seven points" can not be ignored.
The total calories consumed by the human body are greater than the total calories consumed.
To have enough calories, you must first find out the total calories your body needs every day, and then increase the calories by 5%-20% on this basis. You can increase your calorie intake step by step with your weight. You will find that there are a lot of calories and it is unrealistic to eat three meals a day. So people who want to gain muscle distribute the total calories to 5-6 meals. People who are busy with work or can't eat a lot of things can use protein powder drinks with fruits as their main meal, so that the nitrogen in protein of body muscles is in a positive balance state, thus maintaining the assimilation state continuously, otherwise the whole body muscles will be in a state of decomposition and loss. 5-6 meals a day can steadily replenish protein for your muscles and speed up muscle repair and recovery.
Lots of protein.
Muscle growth requires adequate intake of raw materials. In order to satisfy muscle growth, the intake of protein should reach 1.6-2g /kg body weight/day. If ordinary bodybuilders want to gain muscle effectively and control fat growth, they can choose foods with low or medium fat content in their daily diet, such as skinless chicken, lean beef, fish and other meats, low-fat milk and egg whites. On the other hand, good protein powder can effectively help gain muscle without increasing fat.
In addition, some people are born thin, and it is not easy to gain meat if they eat too much. Usually, the metabolic rate is extremely high, and the calorie intake is often insufficient. It is suggested that this kind of people eat more, or they can eat protein food with a little more fat, such as chicken legs, steak, whole eggs, whole milk, duck and pork.
Lots of carbohydrates.
It is an unclear choice to eat only complex carbohydrates or hypoglycemia carbohydrates during the muscle gain stage. Because of complex carbohydrates such as brown rice, sweet potatoes, cereals, etc. It will make your stomach feel full and your calorie intake is insufficient. During muscle gain, we can eat more simple or high-sugar carbohydrates, such as white rice, potatoes, steamed bread, pasta and so on, so that you can easily meet the required calories and your stomach will not be too full and uncomfortable.
In this world, there are no people who are not fat, only people who eat less. If you can eat five meals a day, the interval is 2-2.5 hours, and it is not too late to define yourself after three months. This method is really excellent.
Eat properly, and then do strength training. No matter how strong the abdominal muscles are, they can't resist thick fat covering her, so aerobic exercise is necessary.
Strength training will not only consume a lot of calories, but also improve the metabolic rate during training. Your consumption will not stop after training, and it will last for about half a day, which means that strength training has twice the effect of burning fat.
Pay attention to your diet and do regular strength training, and you will gradually consume your fat. At the same time, the muscle mass increases, so I can eat more without getting fat. In short, I can lose weight (or keep fit) without starving. I really can't find any reason not to do so.
Strength training can help you strengthen your back muscles, stretch your chest and shoulders, and strengthen your abdominal muscles, so that you can easily maintain a good posture and be healthier and more confident.
At the same time, strength training can help you achieve balance. Many people have less strength on the left than on the right, and their limbs are smaller on the left than on the right. This imbalance is not only unsightly, but also puts pressure on the spine. Balance exercises and strength training can improve the imbalance of the body. Balance training is my shortcoming, and I will talk about it in detail after specific exercises.
Strength training is to burn more calories. The following are the calories consumed by several common sports.
As shown in the table above, strength training consumes more calories than riding a bike or walking. In addition, because strength training will promote the increase of muscles and bones in your body, even if you have stopped exercising, energy consumption will continue, so that your body can generate new muscle tissue. Through strength training, your body becomes a machine that consumes calories and fat efficiently. How can you not do strength training if you want to reduce fat and achieve the purpose of bodybuilding?
Abdomen in. Abdominal tuck is a common abdominal exercise based on sit-ups, but it is different from sit-ups. The belly roll movement is not to roll up the spine, but to lift the spine slightly by curling up, looking at the navel, getting up and not leaving the ground. That's why it's called tummy tuck. Especially for beginners who want to practice abdominal muscles and lack exercise and waist and abdomen strength, it is better to try belly rolling first instead of doing sit-ups. Because compared with sit-ups, belly roll is smaller, safer, more scientific and reliable, and abdominal movement is more targeted.
Twist the abdomen, similar to sit-ups. Lying on the yoga mat, legs curled up, hands on your head, like doing sit-ups, but your abdomen should be twisted.
V-shaped from both ends, lie on your back, lie on the yoga mat, put your legs together, raise your hands straight above your head, then get up with waist strength and lift all body parts except your hips in a V-shape. This is good exercise for abdominal muscles. Pay attention to the contraction of abdominal muscles during exercise, fix the head and neck, inhale when exerting force, exhale when getting up, keep the highest point for one second, and so on.
Riding in the air, lying on the yoga mat, holding your head with both hands, lifting your legs to do pedaling, lifting one leg to touch the arm of the other hand, and so on, are all the most effective ways to practice abdominal muscles.
Lie on your back and lift your legs, as shown on the yoga mat, with your hands open and your legs straight up. This method is the most effective and best method to reduce abdomen.
Bridge the side arms, support the body with elbows and legs, lift the rest and lift the hips off the ground as much as possible.
Get on your stomach at both ends, lie on the yoga mat, spread your hands and feet, and lift your limbs with the strength of your abdomen.
The above actions are 16 for each group, three groups at a time, and can be alternately performed between groups or rested before the next group 10 second.
Plank is a kind of muscle training method similar to push-ups, which is mainly in prone position during exercise. It can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles. Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
Step-by-step push-ups are not random exercises, but should be done in the right way, otherwise they will be deformed and even hurt the body. When exercising, we should adopt the method of increasing and leveling. For example, do 10 today and do10 for a week in a row; Do it all next week 15, and do it 20 next week after one week, which will gradually increase.
In addition, push-ups should be practiced evenly with both hands, otherwise the right arm or left arm may be strong, while the other arm is average, which may lead to abnormal movement.
Squats and weight squats. Squat is definitely the king of training and one of the most profitable training moves. Squat training can help you burn more calories, which is also very good for people who need to lose fat.
A standard squat can train more than 200 major muscle groups. Squat training is also the largest and most important muscle group in the whole body. Such as hips, legs, lower back and so on. These muscle groups make you look taller and sexier on weekdays.
There is a popular saying in the fitness circle: men practice squats, but women can't stand it; Women practice squats, but men can't stand it; Men and women practice squats, and the bed can't stand it. In addition to exercising muscles, squatting can also promote the secretion of various hormones, growth hormones and sex hormones. It is very helpful for sexual life and muscle growth.
But at the same time, squat is a more difficult training action. Beginners had better look in the mirror and correct their movements when practicing. Don't blindly gain weight. Practice unarmed movements first, and then consider increasing weight. When loading, pay attention to the surrounding protection. Being a man and doing things, safety comes first. There are ten kinds of squats.
Barbell What my coach asked me to practice was that the barbell squat at the back of the neck and the barbell swing at the front of the neck were all practiced on the gym equipment, and the barbell was protected by the "grip" when practicing. Because I just started practicing, I am a girl, so the barbell is about 12kg.
Turn the barbell before the neck. Stand (feet slightly apart) and do dumbbell lifting exercises. That is, when the body turns left, raise your arms until the chin stops for one second, and then do it again to the right after reduction. Each group 16, three groups at a time, the next group can be carried out alternately, or after a proper rest 10 seconds.
Squatting behind the neck barbell, exercise the classic movements of quadriceps and also exercise the back muscles. While inhaling deeply, slowly bend your knees to control your squat, keep your back straight, keep your squat posture still, keep your squat for a minimum of 1-2 seconds, and then squat. There is an obvious time effect after muscle stretching. The longer the time, the more the muscle strength decreases. Squat: Squat stage is the most valuable exercise, focusing on leg exertion and exhaling at the same time; Looking up, imagine kicking hard to raise your head, instead of lifting your hips first and then straightening your waist; During the whole squat process, the center of gravity should be stable and the feet should not move; After the body stands upright, the four legs continue to exert force and contract extremely, so that the knee joint keeps the hyperextension trend of 1-2 seconds.
My friend didn't go to the gym or use dumbbells. He does a hundred squats every time he comes back from running, and it also works.
Many people will worry that practicing squat will lead to thick legs and ugly leg muscles? That's because of the lack of effective stretching after training. Stretching is a part that many people ignore in training. Stretching can not only relieve muscle soreness, but also effectively shape muscles.
Can you squeeze out 15 minutes? 15 minutes of exercise is better than not moving at all, what's more, 15 minutes of HIIT may be worth your usual half-hour of slow exercise.
The method is a little different. If you want to lose weight, you should use a light weight bell and train several times (more than 20 times) in each group. The purpose is to consume the most calories, stimulate the deep muscles less, and do more aerobic exercise at the same time, and the effect is better.
Muscle building: Use dumbbells with a slightly heavier weight, and the number of trainings in each group (about 12 times). The purpose is to stimulate deep muscles, and aerobic exercise should not be excessive.
The answer to this question depends on your exercise purpose. If the purpose is to enhance muscle strength and girth, do aerobic warm-up first, and then devote yourself to muscle resistance training.
If the purpose is to increase cardiopulmonary endurance and promote cardiovascular health, then strength exercises should be carried out after aerobic exercise such as running. If your goal is to lose fat, then don't dwell on the order of aerobic exercise and strength training, the total calories consumed is the key.
Generally, delayed muscle soreness will occur 48-72 hours after strength training, which is a very normal phenomenon. If not, it may be that the selection of training weight does not adapt to the training level, or it may be that the basic principle of strength training has not been followed: each group has completed 1.3 times of resistance training to reach exhaustion, completed 3 5 groups, and rested for 2 3 minutes between groups (the next group will be carried out after the body has fully recovered).
Yes, but in moderation. In fact, moderate exercise during the recovery period helps the body to expel lactic acid (the main reason for your muscle soreness), and the key is moderation.
It's important to have a rest time for fitness, but too long will make your exercise in vain. Generally speaking, the rest time between groups should be about one minute. An action is usually repeated for 3 to 5 groups. After a whole set of movements, you can rest 1 to 2 minutes.
Exercise frequency, usually expressed as (times/week). During the initial 1 to 2 months of exercise, you should exercise for 3 days a week, rest for 4 days, and still have time for muscle growth.
When your body starts to adapt, then you can strengthen training, exercise for 4 days a week and rest for 3 days. After one year, your physique and body shape will change, and you will certainly have unexpected gains.
Sticking to exercise for a month should be able to achieve initial results. In three months, you can have a vest line. With the right amount of muscle, you don't have to tease, and the male god will pay attention to you. It's warm, let's go.