Run first or do fat-reducing training first. Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Aerobic exercise, weight-bearing training or HITT, which has better fat-reducing effect, is a method to make muscles linear and has better weight-reducing effect; Weightlifting is a way to increase muscle volume, and weight can't be reduced; HITT exercise is a method of aerobic exercise.
Which is more helpful for reducing fat, running, HIIT or other training? You just need to know what HIIT is. If you ask, you may not know. HIIT, high-intensity interval training, high-intensity interval training; The other is HICT, high-intensity cycle training, high-intensity cycle training; The most classic representative of the latter is Shaun T's Madness.
What is functional training? Functional training and bodybuilding, that is, comprehensive training, are basically to strengthen sports ability and combine them through some compound movements.
Which is better, reducing fat, running or practicing equipment? The synchronization effect is better. Generally, there is no oxygen first, then there is oxygen. Anaerobic is what you call strength equipment. Aerobic is running or something. Anaerobic exercise consumes glycogen, while aerobic exercise consumes fat, which can better consume fat. However, losing weight is a process with many influencing factors. Even if these are done well, they may not be reduced, and other factors should be considered comprehensively.
It is just running. Very effective. Come down 5 kilometers a day and stick to it for a month, and the effect will come out.
But to buy good running shoes, the running posture should be correct.
Which is easier to lose weight, running or cycling? Running and cycling are prone to cycling legs. . .
Which is more fat-reducing, strength training or aerobic training? First, practice aerobic training, walking, jogging and cycling. At the same time, strength exercise is also a necessary supplement, which can increase muscles and enhance basal metabolism. While protecting the joints from injury.
Which is better, muscle gain and fat loss, free weight training or fixed equipment? The fitness area of a general gym will be divided into free weight area and equipment training area. Some partners with zero fitness experience like to pull in the equipment training area, while the free weight training area is often the exclusive area for fitness experts.
This is because the equipment training has a fixed movement track, and the operation is safer and simpler, which is more suitable for the white trainer who just started fitness. However, free weight training needs to mobilize muscle groups in many parts of the body, which is difficult to move and may cause injuries due to incorrect posture, which makes many white bodybuilders avoid it.
In fact, both equipment training and free weight training have their own advantages and disadvantages.
Equipment training, common equipment trainers such as leg clamps, leg lifts, chest pushers, tensioners, rowing, etc. Because their posture is fixed, training muscles is relatively simple, deep muscles are small, they lose weight during centrifugal contraction, and the training intensity is not great. The original intention of equipment training is to be used for athletes' rehabilitation training after injury.
Free training mainly includes the use of dumbbells, barbells, hard pulls, squats and other training methods that can touch many muscle groups in the body. From the perspective of human body structure and traditional stretching methods, free weight training is a natural muscle training method. No matter hard pulling or dumbbell pushing, its strength and contraction will not decrease, and it is a good method for compound muscle training.
However, free weight training also requires a higher level of training. People who join the weak core muscles to do squats will feel waist fatigue, leading to movement deformation and so on. So how do you choose the training mode that suits you? Next, I'll give you some advice.
1. Choose the appropriate mode according to your physical condition.
If your sports foundation is too poor and your core muscles have no strength, it is suggested to do some endurance training first to improve your physical fitness and lay a good foundation for your core muscles.
There are many ways to improve physical fitness, such as aerobic exercise, plate support, belly roll and other basic training to improve cardiopulmonary function. Aerobic training is recommended for more than 30 minutes each time, at least three times a week, and daily exercise is recommended for core muscle group training.
After the physical fitness of the body has been improved to a certain extent, do some compound training. You can start with squat without weight, and pay attention to the standard of posture during training. Of course, friends who have just started to get in touch with fitness can start with simple equipment training and then slowly develop into free weight training.
2. Combination of equipment training and free weight training.
Free weight training has a good effect on reducing fat and increasing muscle, but instrument training has a better effect on fixing muscle groups. Fixation equipment can separate and solidify muscle groups, which is undoubtedly the best choice for friends who want to practice back muscles, chest muscles, abdominal muscles and vest lines.
If the two are combined for training, we can not only reach the deep muscles that the equipment training can't, but also establish a fixed muscle group. The combination of the two can exercise the whole body, and comprehensive balance training is the best exercise method.
3. Pay attention to quality rather than quantity in training.
Many people will set a goal for themselves when training. For example, rowing training, each group has 25 back muscles, but by the time it reaches 20, it has exceeded the physical limit and the posture has become extremely nonstandard. When rowing, their movements are out of shape, and the power point is wrong, so they need to stop.
The best training method is to improve the training quality within the range of your own weight, and use a small amount of maximum load that the body can bear to do the training of action standards, so that the effect is the best.