Where is your weak link? This is also the focus of your fitness exercise. Listen to the guidance of some professionals and carry out targeted fitness.
Where do you try to exercise every time? Determine the best way to focus on exercise, shape and keep this part of the exercise. Incorporate the required training into your daily fitness activities. And use this area to motivate yourself. In daily fitness activities, you can increase the extra load, extend the training time and walk an extra mile.
Experts advise not to focus on one part of the body. However, doing so will help us take the weak links we feel as encouragement to ourselves and persist in exercising. What are you worried about? Chubby arms or thin legs will never bother you again. Think about strength training!
Increase endurance
In spring, people's outdoor activities and social activities are colorful. But don't forget, spring is also a good time to exercise.
Get up from the chair, jump up from the sofa and move! ? It is because it is too cold not to exercise in winter. ? Ok, now it's time to come out and exercise. Consider aerobic training!
Goal setting
Spring fitness can start with some daily aerobic exercise. You can choose dumbbells or fitness balls for training, and so can a treadmill. When you gain some strength, you can increase the distance of the treadmill and increase the inclination angle. Aerobic training won't take long, and you will be full of energy.
It's great if you keep exercising all winter. Now you might as well set a new goal and consider running or cycling for the next 5 kilometers. Besides, give your own courtyard landscape a big break? It is also a good choice. No matter what kind of fitness activity you choose in spring, there will be a unique exercise method to help you achieve it better.
Reconsider the annual fitness plan.
A year's plan lies in spring, so we need to keep a good balance. While improving physical fitness and fitness, it takes some time to adapt to the alternation of winter and spring. Self-evaluation is also a part of spring training.
Related reading? The correct way to ride a bike to keep fit in spring, and the riding posture.
? The wrong riding method not only affects the exercise effect, but also easily causes harm to the body. ? Common problems in riding posture are, for example, legs rolled outward, hunched waist and so on. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm.
The act of pedaling
It is generally believed that the so-called pedal means that the foot is stepped down and the pedal can move forward once it rotates. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. When riding, the sole of the foot first steps down, then the calf retracts backward and pulls back, then lifts up and finally pushes forward, thus just completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
Many young people who are just getting started covet it? how much is it? And then what? Fast? If you ride 50 kilometers at once without riding a long distance, you only pursue speed and strength on the way. In fact, it is very harmful to your body and there will be serious water accumulation in your knees. Experts advise beginners to find a suitable frequency before increasing the amount of exercise. Ordinary people pedal about 60 to 80 times a minute. Every time you ride, you should have at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly, otherwise sudden high-intensity exercise is prone to dizziness, nausea and other symptoms.
The correct way to keep fit by cycling.
When riding slowly for a long time, the heart rate generally does not exceed 65% of the maximum heart rate. More than 20 minutes, will it? Burning? More fat to supply energy, therefore, it is more suitable for obese people with the purpose of reducing fat.
Riding fast can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
In addition to aerobic capacity, anaerobic capacity and cardiopulmonary function, the combination of fast and slow riding can also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
Middle-speed cycling, that is, controlling the heart rate to 65% to 85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability. It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect. In addition, bodybuilders should not ride too fast at the beginning of exercise, and the time is generally 20 to 40 minutes. If they feel tired, they can slowly ride 1 to 2 minutes to recover their strength. After a period of time, gradually increase the intensity and duration of exercise.