No matter what kind of subtraction you use, you must stick to it. If you are running to lose weight, you must run. Running won't make your legs thicker, it will only make your legs stronger. Suggestion: 1. Press your legs horizontally for 5 minutes before running in the morning, and then press them obliquely for 2 _ _ 3 minutes after running; 2. Take a 20-minute walk after dinner in the evening 15__. 3. If you have time during the day, you can press leg press appropriately.
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How to lose weight with a treadmill?
Obesity is a fat problem, not a weight problem. Usually, people misunderstand that being overweight means having more fat. In fact, muscular people can gain weight, while muscular people may only have a small amount of fat in their bodies. The goal of losing weight is to get rid of excess fat, not lean tissue.
Aerobic training is an important means to lose weight and strengthen the body, including aerobic exercise, treadmill, cycling and so on. Treadmill running is the simplest and most effective method in aerobic training, and the training on treadmill varies from person to person. For example:
For the fatter people.
Run as little as possible at the beginning of training, and walk fast, because at the beginning of running, the body does not have an adaptation process, and after a long time, the whole body weight completely acts on the lower limbs, so it will cause damage to the lower limbs. In this way, the effect of exercise should be gradual, from walking to running, from quantitative change to qualitative change.
For the elderly,
Years of practice have proved that "ten thousand steps of fitness" is a good way for the elderly to control their weight, reduce fat and prolong their life. Here, the specific fitness requirements are: the pace should be about 90 steps per minute, neither too slow nor too fast, the total number of steps should reach 3000 to 5000, 5000 to 10000 steps per day, each time for 40 to 50 minutes, and the training time for 80 to 100 minutes per day. In addition, pay attention to the interval, and rest for at least 4 hours after completing the prescribed number of exercises.
In training, we should also pay attention to the action requirements, hold your head high and chest out, look forward, coordinate your limbs, swing your arms back and forth naturally, and make your calves slightly faster. The thigh drives the calf, and the heel falls behind first and rolls to the forefoot.
For most people,
If you want to lose weight on the treadmill, you must reach a certain intensity and time, and you must be prepared before training, especially flexible stretching exercise, so that you are not easy to get hurt during exercise. In addition, it should be noted that the heart rate must be controlled and not allowed to be too high. Don't stop immediately after running for the specified time, and then walk slowly for 5 to 6 minutes to adjust.
In order to achieve the purpose of exercise, it is not enough to exercise alone, but also pay attention to diet. Scientific exercise and scientific diet can achieve the goal of losing weight.
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
Having said that, you can choose according to your own situation.