Duoyan Zheng has never disclosed her specific projects and plans of muscle strength training in detail, but she knows the benefits of muscle strength training. She has quietly integrated muscle strength training into her slimming exercise, so that you can enhance your muscle endurance unconsciously. In addition to obvious equipment exercises such as dumbbell exercises, many movements in Duoyan Zheng's slimming exercises are muscle strength training designed for line sculpture.
Contrary to what most people think, muscle strength training doesn't have to rely on all kinds of equipment in the gym. In fact, the body is the best gym, and making good use of your weight can achieve the effect of strength training. Leg press lunge, leg lift, squat and other common movements, as long as the intensity is enough, can exercise muscles and help shape. Anyway, it goes without saying that this kind of action often appears in Duoyan Zheng's weight loss campaign.
However, although Duoyan Zheng calisthenics is included in muscle strength training, its intensity is far from the real muscle strength training. If you plan to jump Duoyan Zheng 3-5 times a week, you might as well take 1-2 times for moderate and high-intensity muscle strength training, which can greatly improve the slimming efficiency.
Tabata interval training is recommended for muscle strength training.
This kind of training can carry out high-intensity exercise in a short time, improve aerobic and anaerobic capacity at the same time, and burn fat efficiently for 4 minutes to shape.
The effect of exercise depends on the intensity and time of exercise. Common isokinetic jogging, isokinetic swimming and low-intensity aerobic gymnastics need more time to accelerate heart rate and metabolism, while tabata interval training adopts the mode of alternating high-intensity exercise and short rest, which can improve metabolism and heart rate in a few seconds, and the effect of exercise for 4 minutes is obvious. Coupled with the heat burning effect after exercise, the fat burning ability is doubled.
Tabata interval training belongs to both aerobic exercise and muscle exercise, which can help you burn fat quickly, exercise muscle endurance and shape muscle lines without changing exercise methods and equipment.
Basic principles of interval training in tabata
The essence of tabata's interval training is very simple. Choose several simple and effective anaerobic exercises and insert them into the aerobic exercises you often do, such as running+squat/lunge. Each group lasts for 20 seconds, then rest for 10 second, and complete 8 groups at this rhythm, with a total of * * * 4 minutes every day. It seems that the amount of exercise is not large, but the actual experience will know that high-intensity exercise has high requirements for the body. In the fourth and fifth groups, they may be exhausted and slow down. If you haven't exercised for a long time, you'd better do it step by step, and then challenge tabata for interval training after a period of low-intensity exercise.
These are Duoyan Zheng's aerobic skills. In fact, no matter what the star's exercise method is, the most important thing is "persistence". Losing weight is a long-term cumulative process. Don't stop doing it in a day or two, it will put a burden on your health. So now that you have started, stick to it and hope to bring you some encouragement.