How to do aerobics well? The body is the foundation of our life. Exercise can help us to excrete toxins from our bodies quickly. Different people should arrange exercise time according to their living habits. Aerobic exercise can increase the oxygen content in our brain. Now let's share how to do aerobics well.
How to do weight-loss gymnastics well 1 What should weight-loss gymnastics do?
1. Stick to 1 time every day, and walk 5 kilometers every 45 minutes, five days a week. By doing this, you can lose weight 10 kg in six months. If you walk 6 or 5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight healthily, increase muscles and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
3. If you are sitting while riding, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
4. Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
How to do bodybuilding gymnastics well? 2 Is bodybuilding and thin belly exercises really reliable?
Slimming and bodybuilding 5 seconds fat burning maniac
Fitness Gymnastics: Sitting Position and Abdomen
Keep your legs shoulder-width apart, sit on the fitness ball, tuck in your abdomen and keep your body balanced. Inhale, hold out your chest, stretch your arms back, fully expand your chest and abdomen, and keep your body balanced. Exhale, cross your arms and hold your chest, completely contain your chest, tighten your abdomen and keep your body balanced. Repeat 15-20 times as a group, and complete 2-3 groups.
Fitness gymnastics: pelvic balance
Land on all fours, then slowly put one arm in front of your body and extend your opposite leg back to hip height. Toes down, so hold 10 seconds before changing legs and arms. Say it again.
Fitness gymnastics: standing upright on one knee
Lie on your back and stand on one knee. You should keep your body straight. Open your arms in a figure of eight and put them at your sides.
Fitness gymnastics: put your knees down
Slowly put it on your upright knees and stick it to the ground as much as possible. The sole of the foot clings to the other straight leg. Keep your upper body straight and be careful not to shake your waist.
How to Do Weight-loss Gymnastics Well Three Questions about Healthy Weight-loss Gymnastics
1, supported by toes and palms, keep your back straight, slightly sink your pelvis, bend your elbows, slowly descend to the ground, and then resume your starting posture. Do eight such actions. Tip: Use abdominal strength to keep your back straight.
2, feet apart, hip width, hands on both sides of the body, left foot step back, the body down until the right knee bent 90 degrees, back straight stand, restore the original posture, change legs to practice. Do this action 10 times. Tip: Keep your back straight and don't let your shoulders droop.
3. Lie on your left side, straighten your legs, put your left arm on the ground, bend your waist, lift your upper body, put your right hand on your hips, tuck in your abdomen, and then lift your hips for 30 seconds. If you can't hold on for 30 seconds, you can also change it to 5 seconds or 10 seconds, and then rest for 5 seconds, so do it intermittently 1 minute. Repeat this action on the right. Tip: when lifting your hips, apply force to your abdomen.
4. Lie on your back with your left leg bent and your right leg straight. Hands on the ground, palms up. Heel force, slightly lift your body, straighten your right leg, then lift your hips so that your body and legs are in a line, keep this posture for 2 seconds, and then slowly lower your back for 2 seconds to restore your starting posture. Rest 1 sec, and then repeat. Do it 10 times per leg. Tip: To increase the difficulty, you can cross your hands on your chest.