1, how to break through the platform period
1. Change/increase the intensity of exercise
Even if you are not bored, your body seems to be shouting, "Can you do something else?" ? How stuffy! After maintaining the same series of exercises for 90- 120 days, you should re-examine and arrange a new exercise plan according to your physical condition, and even increase the intensity of exercise as needed. For example, people who have been doing 3-5 groups of exercise can increase to 5-8 groups in a few weeks to stimulate new muscle growth.
2. Change the rhythm of exercise
After a certain period of exercise, if you find that your weight has not changed, you can try to change the pace of exercise: change your running to a longer brisk walk, or slow down your exercise a little. Slowing down the pace of exercise can increase muscle tension and improve training difficulty.
3. Try a completely different sport.
There are many kinds of sports. Those who have been running can try to play tennis. Swimmers can try Taekwondo. Of course, you can adjust your movements as needed when doing aerobics. People who stay in gymroom all day should also go outside to absorb fresh air and sunshine!
4. Dynamic → Static
Pressing your body too hard and your physical strength too hard may also make your muscles too much to eat and make you more prone to strain. In fact, the body also needs to relax. In addition to warm-up and cooling before and after exercise, try to find a few days to do some relaxing stretching or stretching exercises to give your muscles a chance to rest.
Add props
In addition to aerobic exercise to strengthen cardiopulmonary function, we should also do more weight lifting or plate support exercise, and at the same time, we can also use more props such as strength belts to improve and maintain a good metabolic rate, and at the same time, we can exercise the whole body muscles in a balanced way.
Eat more
Understand the effect of dieting to lose weight, but please don't forget the more influence it brings! Moreover, eating more can get fat and nutrition for the body to burn. Lack of nutrition is a taboo for athletes. Only by absorbing enough heat can we go further and reduce more.
2. Sports tips
1, change the exercise time
Are you used to running in the morning? Then, try to change the running time to evening or evening. A simple time change will make your feelings and moods very different. Change is interesting.
2, landing skills
The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
3. Soak your feet in hot water
You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
What is the fastest exercise to lose weight? Master 7 sports skills and get rid of body fat.
4. Massage after running
It is suggested to massage for 5- 10 minutes after running, which can relax the leg muscles and make the legs slim. At the same time, if possible, soaking feet with hot water before going to bed can effectively eliminate leg obesity such as edema, thus achieving the effect of stovepipe.
Step 5 replenish energy in time
If you feel tired all the time during exercise, you may not get enough energy. Eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy!
6. Don't rush to increase training and speed.
If there is no foundation, it is recommended to increase the running group on a monthly basis. The transition time from no foundation to full marathon should not be less than 10 months to 1 year. Although many people are very talented and have amazing perseverance. However, without a smooth transition, you are likely to get hurt or get tired of running.
7. Stop if you feel a little uncomfortable during training.
When running, the body should be in good condition, the brain will secrete all kinds of excited dopamine, and the interstitial fluid also plays a lubricating role. Once the muscles, bones and ligaments feel a little uncomfortable, it will actually be more serious than expected. So slow down or even stop completely. Generally minor injuries can heal themselves within 48 hours. If there is no self-healing, the injury is not light. In order to attract attention, minor injuries will accumulate into major injuries, making you unable to train for months. At that time, you had to start from scratch, and the blow to people's confidence was not as good as an unfinished training.