The reason why weight loss exercise is suitable for weight loss is that it is a whole-body exercise, which will not increase the local burden, and will not lead to negative effects such as leg thickness or hip hypertrophy, but also increase the mobility of joints and strengthen flexibility. Long-term persistence can not only reduce weight, but also strengthen muscles, make curves more beautiful and improve mental state.
Low-middle and strong-bottom is enough;
In fact, this is a very common misunderstanding. A set of weight-loss exercises with scientific and reasonable design clearly expounds the exercise intensity, that is, moderate and low-intensity exercise, which requires the athlete's heart rate to be kept at 120 ~ 150 times per minute (for people aged 20 ~ 40 who have nothing to do with obesity), and should always sweat slightly instead of sweating profusely. Beginners can slow down the pace of exercise and reduce the intensity of exercise, and gradually speed up the pace after adaptation. Because the average heart rate of normal adults is about 75 beats/minute when they are quiet, the heart rate will exceed/minute when they exercise slightly. A 26-year-old person, her maximum heart rate is 220-26= 194 beats/min. Therefore, 120 ~ 150 times/min is indeed a medium-low strength. This intensity of exercise can be carried out for a long time without feeling very laborious.
Long-term exercise:
Effective weight loss exercise requires athletes to exercise for 90 ~ 120 minutes, excluding the preparation and ending time before and after exercise; If only to prevent obesity, the exercise time can be 60 ~. Many people don't understand why it takes so long to lose weight. First of all, when doing aerobic exercise, there is a very important number, which is 30. That is, after aerobic exercise, the energy supply mode of human body is transformed from glycogen release energy to fat release energy, that is, fat is mobilized after aerobic exercise. Exercise 1 hour or so, the energy required for exercise is mainly fat. If we want to expand the results of fat consumption, it will definitely take 90 ~ 120 minutes.
Don't be greedy and lose weight:
It's normal to start doing aerobics and gain weight instead of losing it. Don't give up. Because at the beginning, muscle weight increased and fat consumption was slow. Insist on exercise, muscle weight gain gradually decreases, and weight begins to drop. If you can insist on doing weight-loss exercises for 2 ~ 3 months as required, you can enjoy the praise of others. However, it does not rule out that some people who are unwilling to be lazy will increase their exercise or extend their time excessively, resulting in losing weight too fast. In the process of losing weight, remember another amount of 2 kg. Losing weight at a rate of 2 kg per month is safe internationally and more harmful to health.
Dieting exercises:
After mastering the basic principles of weight-loss exercises, you can start by choosing a set of weight-loss exercises. When choosing weight-loss exercises, it is best to exercise with your bare hands, which is less difficult and relatively safe. People who are willing to challenge themselves can also choose weight-loss exercises with soft dumbbells as props to increase the difficulty of practice and obtain better weight-loss effects.
1, with background music, preferably disco style, can arouse people's emotions.
2. Before and after the weight loss exercise, it is very important for safety to make full preparations and appropriate finishing activities. When the room temperature is above 20℃, the activity preparation time is below 20℃, and the activity preparation time is appropriately extended. The completion time is about, not affected by temperature changes.
3. Keep sports drinks at hand and replenish water in time. Even if you don't sweat profusely, you will lose a lot of water after 90 ~ 120 minutes of exercise.
4, turn on the TV, turn the TV volume to a minimum, almost no sound, and turn on the background music of the weight loss exercise, and then spend it easily with TV.
Type 7:
First, press one leg down.
Target: shoulders, abdomen, buttocks and legs.
1. Keep your hands straight, hold the ball in your arms, and lift it to chest height. Stand on one leg with your left leg and lift your right leg in front of you.
2. The left leg is slightly bent and the body is about 8 cm down. Stretch your legs and go up and down leg press 20 times.
3. Change your legs and repeat the exercise.
Second, bend your knees and swing
Target: shoulders, biceps, hips and legs.
1. Stand with your feet open, slightly wider than your shoulders. Toe to the outside of your body, hold the ball with both hands, hold your head up and hold your chest high. Elbows are slightly bent.
2. Keep your arms still and slowly swing your body to the left from the waist to form a kneeling position.
3. Return to the standing position, then turn around and swing your body to the right.
4. Do 10 times.
Third, sit with your legs straight.
Target: abdomen, inner thigh
1, sit on the ground, knees bent, feet flat on the ground, and the ball is caught in the inner thigh.
2. Keep your knees still, tighten your abdomen and lift your feet. The legs extend diagonally.
3. Put your feet down and repeat 20 times.
Fourth, lean forward and squat.
Objectives: Shoulders, abdomen, biceps, buttocks and legs.
1, stand with your legs open, slightly wider than your shoulders. Toes facing the outside of the body, arms straight, hands holding the ball, located at chest height.
2. Lift the heel of your right foot, twist your body to the right, and then drop into a squat position. The left knee is vertical to the left ankle, and the right knee is bent 90 degrees.
3. Return to the initial position, lift the left heel and twist the body to the left.
4. Do 10 times.
Fifth, twist and lift your legs.
Target: chest, triceps, abdomen, buttocks.
1, sitting on the ground, left knee bent, located in front of left hip. The right knee is bent and located behind the body. Press the ball with your hands on your chest.
2. Lift the bent right leg so that the ankle is higher than the knee, and then press the knee down 3 cm.
3. Do it 20 times and repeat the side.
Sixth, asymmetric push-ups.
Target: chest, triceps, abdomen.
1, start with full-body push-ups, with your left palm on the ground, your arms straight, your right hand on the ball, and your elbows slightly bent. Legs straight, body form in a straight line.
2, the body drops, the chest is above the ball, and then the body returns to its original position.
3. Do 10 times. Switch places and put the ball on your left hand. Say it again.
Seventh, spin the ball.
Target: chest, triceps, abdomen, biceps and buttocks.
1, sit on the ground with knees bent and feet flat on the ground. Hold the ball with both hands, in the chest position. Elbows slightly outward. Rotate the upper body so that the waist touches the ground.
2. Sit up straight with your left leg when turning left. Straighten your hands so that the ball is in the left thigh position. Return to the original position.
3. Switch sides and repeat 20 times.
For more information, please pay attention to the sports fitness channel. What everyone needs to pay attention to is that weight-loss gymnastics needs to keep exercising, and three minutes of heat can't achieve the effect of weight loss.
Keywords aerobic weight-loss gymnastics, weight-loss exercise,