1, the principle of climbing mountains to lose weight
Mountain climbing is an aerobic exercise. According to the measurement, climbing on a slope for 30 minutes is equivalent to a speed of 2 kilometers per hour, which can consume about 500 kilocalories, which is equivalent to doing boring exercise for 50 minutes in the gym or swimming for 45 minutes. It can be seen that mountain climbing can make muscles get more oxygen than usual 10 times, promote the timely discharge of carcinogens, toxins and harmful substances in the body, increase the number of immune cells, enhance immunity and promote. In addition, in the process of climbing the mountain, the action of climbing the mountain can also exercise the muscles of the whole body, make the muscles of the whole body more compact, and thus shape a slim figure curve.
2. Climbing posture should be correct.
Although rock climbing can exercise and consume fat, the premise is that it must be a correct climbing posture. It is the most labor-saving to land with the sole of your foot when climbing, but it is unscientific to land with the forefoot or foot, which is easy to cause leg cramps. The correct climbing posture is: the upper body leans forward slightly, the arms swing naturally, the whole foot touches the ground, and the stride is small.
Step 3 pay attention to climbing mountains
Finally, we want to talk about some things that should be paid attention to when climbing. Although rock climbing is a slimming and decompression exercise, we should pay attention to some details when climbing, so as to ensure the safety in the climbing process.
1, breathe
Using rock climbing to lose weight requires mastering certain skills, such as breathing. During the whole climbing process, you should follow a certain breathing frequency. Under normal circumstances, the heart rate should be kept at 120- 140 beats per minute, and then gradually increase the intensity. You can't suddenly step up or sprint hard, which will lead to changes in breathing frequency and cause physical discomfort.
2, save labor
Climbing a mountain to lose weight also requires mastering labor-saving skills. The most labor-saving method is to lean forward when climbing the mountain, which can save about 1/3 of physical strength. Walking zigzag when climbing a mountain can protect the knee joint from impact and save physical strength.
3. Hydrated water
Any exercise needs hydration, so does rock climbing to lose weight. In particular, you need to drink 400-600 ml of water 10- 15 minutes before climbing. You can drink less and drink more during climbing, which can reduce the degree of water shortage during exercise and is also the most scientific drinking method.
Don't underestimate mountain climbing. It also has a lot to pay attention to. If the posture is incorrect or some matters are not paid attention to, it is likely to bring hidden dangers.
4. Other ways to lose weight by aerobic exercise.
(1) Slow Travel
As we all know, swimming is a common exercise that consumes the most calories per unit time. Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
(2) Spinning bike
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. So to do spinning, you should choose a well-ventilated gym.
(3) Running
Running is the most popular sport in the past two years, which is not only reflected in the increasing number of marathons, but also in the busy street nights, where groups of fluorescent runners frequently appear. There are many benefits of running, the first is to lose weight, and the second is to enhance cardiopulmonary function and improve sleep quality.
(4) Skipping rope
Skipping rope is an aerobic exercise that is not affected by the weather and has no requirements for the venue. Every jump helps to eliminate hip and thigh fat and promote blood circulation.