1 There is no such thing as a thin part. Many treasures just want to thin legs and arms. Reducing fat must be reducing fat all over the body. Didn't say that there is no place to lose fat alone. If you want to lose weight, first carry out fat-reducing exercise, and then carry out local anaerobic shaping. Many treasures will only be effective if you practice slimming videos, because you will be effective if you exercise. If we want to say the most efficient and scientific, it must be aerobic and anaerobic.
To sum up the first point, all sisters who want to lose weight directly choose their favorite aerobic exercise for 30 ~ 40 minutes, and then cooperate with 10~20 minutes for anaerobic shaping to choose the parts they want to exercise. If a girl needs it, I can organize a one-week local slimming training program for Pamela later, but I suggest Pamela follow her own schedule directly, so that all-round development will not be fragrant!
3. How to distinguish between aerobic and anaerobic? First, the aerobic heart rate must reach 220 minus the age multiplied by 65% ~ 85% to be effective, and the time must be more than 30min. Simply put, aerobic means running, swimming and jumping, which makes you out of breath. Anaerobic means very tired and slow exercise, and the heart rate is low. Common iron throwing and various local slimming videos are basically anaerobic.
4. To realize the importance of stretching, stretching is sometimes greater than exercise. Prevent muscle soreness and make muscle lines look good. If there is too little exercise time left on a certain day, it is recommended to stretch directly without exercise.
5. Muscles are soft when they are not exerting force. If the muscles on the body are hard when they are not exerting force, it is muscle tension, so relax the muscles quickly. The most common is calf and trapezius muscle tension.
6. About diet control. It is ok to exercise body fat to about 22% without controlling diet. If you want to reach 17% body fat like a blogger, you can only control your diet. Those who can exercise but want to eat can set the target at more than 20%.
7. The rhythm of breathing is very important. Understand abdominal breathing, breathe evenly when there is oxygen, and exhale when there is no oxygen.
8. If you can't tighten the core, don't worry. Every time you practice abdomen, slowly try to build the brain's ability to control the core.
9. Motion compensation, which all white people have to experience, stops when they can't exert force on the target muscle group, checks the missing parts and gradually improves.
10. My neck is always sore during exercise. In addition to compensation, it is also possible that the neck muscle mass is too poor.
1 1. Exercise at home can only tighten the body, but not grow muscles. After exercise, I saw my muscles become obvious, but I was temporarily congested. The principle of muscle growth is resistance, and it is a heavy load, so it is difficult to grow. If you exercise boldly, long muscles can only be said to look good.