2. How to reduce fat
3. How to eat
4. Six parts of shaping training
5, fitness ten questions (error correction)
Fitness process:
Theoretical explanation: Only by reducing fat from large muscle groups (chest, back, buttocks and legs) as a whole can we really achieve the effect. Small muscle group (shoulder, arm, abdomen, calf) training can not effectively reduce fat, in other words, small muscle group, isolation and light weight training simply do not meet the conditions of muscle gain, fat loss and shaping, and it is impossible to achieve good results.
Core points: health, shaping, reducing fat, supporting clothes ... everything starts with the training of large muscle groups. Grasping the big and letting go of the small is the king of gaining muscle or losing fat!
Fitness training:
1, main muscle group training (chest, back, buttocks, legs) 6 ~ 10 group.
2. core muscle group training (abdomen and lower back) 1 ~ 3 groups
3, HIIT (high intensity interval training) 15 to 30 minutes
1, Introduction to Chest Push-ups 14 minutes; Back-to-back molding 17 minutes; Buttock shaping 16 minutes; Stovepipe training 1 1 min
PS: The cycle of large muscle groups is 3 days (not the whole body interval, but the rest time of a certain muscle group). For example, practice hip on Monday, give hip muscles a 72-hour rest time, and practice hip again on Thursday.
A single part (a certain muscle group) can adjust the training intensity by adjusting the training times.
2. Abdomen-five-dimensional abdominal muscle training18min.
3, HIIT 20 minutes
Keywords: high intensity, intermittent
Effect of reducing fat: strength training, HIIT, interval running? & gt？ Continuous jogging
Theoretical explanation: HIIT is outstanding in consuming calories and fat+burning fat continuously (still obvious after 72 hours).
The focus of HIIT training:
Muscle Group+Time: Make sure that it is the big muscle group training (hip and leg mainly exert strength) and alternating high and low intensity+duration 15 to 20 minutes = the goal can be achieved. Example: (sprint 1 min, jogging 1 min) X5
Simple HIIT training plan: (two options)
1, weight loss, floor rising, efficient fat-reducing exercise-climbing stairs
Climbing stairs = burning fat (more than running)+buttock (going up two steps at a time)+not hurting knees (going down stairs only hurts knees)
Key points: back straight+hip force (hip activation action: walking sideways in a crouch)
Plan: For example, live in 10 floor and climb 10 times, and live in the fifth floor and climb 20 times. Three times a week, half an hour each time. Before long, you will find: huh? The body seems to be much better!
2. HIIT is an indoor lazy exercise.
The first set of hip lifting scheme: lateral lunge+sofa squat jump+hip bridge.
The second set of speeding fat reduction method: jumping and clapping+straight knee kicking+prone climbing.
The third set of big chest and small waist method: push-ups+push-ups+jumping+flat support.
The fourth set of good posture scheme: cross standing+push-ups+flat support.
The fifth set is comprehensive and detailed: straight knee kick+dumbbell squat push+belly roll.
Plan: five sets of movements, alternating in turn, ranging from one month to three months on the basis of ensuring three times a week.
1. The human dietary energy supply is mainly composed of protein, carbohydrates and fat.
2. protein intake time: 3 hours after strength training is the prime time for muscle growth. At this time, the synthesis speed of protein in muscle is increased by more than 3 times.
3. carbohydrate intake time: supplementing carbohydrates immediately after training can increase the synthesis of muscle glycogen, and can also stimulate insulin secretion with high efficiency, so that the body can resume growth.
4, fat intake time: before and after fitness training (before) (during) (after) two hours, please stay away from fat (do not intake)!
Chest push-ups training program
1, warm-up: standard push-ups 10× 3 group.
2. Formal: Exhausted high-five push-ups in each group ×3 groups.
3. High-five 15× 4 push-ups (2 up-down push-ups).
Note: If A can't do high-five push-ups, you can do standard push-ups.
B, training the lower oblique narrow push-ups on the upper chest and training the lower oblique wide push-ups.
C narrow push-ups-triceps brachii, wide push-ups-chest muscles.
4. Stretching: Stick your hand on the wall and turn around slowly to stretch your chest.
Note: Stretching can dilate fascia during congestion, thus promoting muscle growth.
hips
Two movements: squat, hip bridge
abdominal muscle
First reduce fat (HIIT), and then carry out abdominal special training.
The three most effective movements: flat support, cross standing and reverse belly rolling.
shoulder
Action: side lift
Hand-held dumbbells, mineral water bottles, elastic belt, handles, etc. In your arms.
arm
Action: flexion and extension of the back arm of the neck
shank
Star Action of Plastic Legs-Sit and Lift Heels
1. What about muscle soreness after fitness?
In the case of soreness, continuing to exercise can effectively relieve the current pain.
The pain is very severe, mainly with light weight, repeated cyclic strength training (squat+plate support) and slow recovery aerobic training (jogging or trotting).
I am very tired after work. Should I exercise?
Mental fatigue and physical fatigue are not the same thing at all If you want to improve your health, you have to sweat.
3. Is fasting training more fat-reducing or harmful to health?
Healthy people can generally train on an empty stomach. Be sure to drink plenty of water before training on an empty stomach in the morning!
4. Is it really better to exercise without equipment?
For most people, gym training is better than self-esteem training.
5. Cycling or running, running or brisk walking?
Cycling (cycling or spinning) is much worse than running to lose weight.
6. Can you exercise with abnormal joints?
If there is no obvious pain, the physiological noise between joints will generally not affect exercise and normal life.
7, afraid of joint pain, can you do resistance training?
Ordinary people squat will not increase the probability of knee injury. If the knee has pathological reaction, consult a doctor and get a professional explanation before deciding the training content.
8. Can stretching keep me from getting hurt, or is it easier to get hurt?
Stretching before training will make people slower, weaker and more fragile.
For ordinary people, stretching training can greatly improve human flexibility, increase human strength and reduce the probability of injury.
If you stretch after strength training, the effect of male muscle gain and female breast enhancement and hip lifting will double, comparable to credit card consumption points.
9. Can you gain muscle and lose fat at the same time?
Absolutely! Or it should be said that the correct exercise shaping (resistance+aerobic) is to increase muscle and reduce fat at the same time.
10, how to choose a gym?
Location (the time from home or company to the gym can't exceed 20 minutes) → equipment (male strength equipment/female aerobic equipment and fixed equipment) → other environmental factors, etc.
1, gain muscle and lose fat from large muscle groups (chest, back, buttocks and legs). Only training small muscle groups (shoulders, arms, abdomen, calves) can't see the effect.
2. Fitness process: large muscle group training (whole) → core muscle group training (such as abdomen) → aerobic exercise (fat reduction) → stretching.
PS: First, the core muscle group, then aerobic exercise and abdominal muscle training, both of which are indispensable. Only core training, no fat loss, no way.
3. Stretching after training is very important, which can expand fascia when congestion occurs, thus promoting muscle growth.
PS: Stretching before training will make people slower, weaker and more fragile. After training, the stretching effect doubles.
4. HIIT (high-intensity interval training) is the most common aerobic exercise to reduce fat, and it is the easiest to get started. Group X5 has a treadmill with 10 minute (sprint 1 minute, jogging 1 minute), and people living in high-rise buildings climb 20 flights of stairs five times (a total of 100 floors).
5. How to eat: Take protein within 3 hours after training, take carbohydrates immediately after training, and do not take fat for 2 hours before and after training.
6. Training frequency of a certain muscle group: the interval between two large muscle group trainings is 72 hours (3 days). This interval time does not refer to the interval of the whole body, but refers to the rest time of a certain muscle group.
7. Make your own fitness plan (A no equipment or gym →b training frequency 65438+ 0 times a week? Twice? Three times? →c training intensity = training weight? × Training times? )
Note: Children's shoes that need PPT can be viewed by replying to the keyword "228" in the background of WeChat official account (LJ reading).