In daily life, many people will lose weight through exercise, and many of them lose weight through exercise, but they must persist in whatever exercise they do, but many people have some misunderstandings about exercise to lose weight. Let's take a look at the misunderstanding of taking stock of women's exercise to lose weight.

Take stock of the misunderstanding of women's sports slimming 1 "lose weight first"

Truth: Because of this sentence, many girls worry that their breasts will get smaller before other parts of their bodies have changed. Tell me a good news that makes you happy: don't worry about the size of your breasts. The first thing that fat-reducing exercise changes is your stomach!

Abdominal fat is the most sensitive to the changes of hormones and enzymes. When exercising, the body will automatically use abdominal fat as the energy source first. Why can't the lower body always see the effect?

That's because the fat accumulated in the buttocks and thighs exists when the human body is short of energy, and its function is like the hump on the camel, so it is the most difficult to lose the fat in the lower body from the physiological structure, so be patient!

Overweight people, with slow metabolism, will naturally lose weight. "

Truth: Let the figures convince you that less than 10% of overweight people have metabolic disorders. Even more gratifying is that under the same intensity and exercise time, "overweight people" will burn more calories. Have you gained weight? Don't blame your metabolic system, check whether you are greedy or lazy recently!

"Exercise in winter will burn more calories."

Truth: Indeed, in the first few minutes, you will be shivering with cold, and your body will consume more calories. However, with the progress of exercise, your body will gradually adapt to the temperature, warm up after a few minutes, and then you will not enjoy the "welfare" brought by low temperature.

"When you get used to a certain sport, you won't consume so many calories."

Truth: Unless you reduce the intensity of exercise or shorten the exercise time, you will burn as many calories today as yesterday, last month and last year. After you do five or six rounds of new movements, the movements are really smooth, leaving out many unnecessary movements, but the calories consumed by these movements will probably account for about 2%.

"The heat consumption shown on the calorimeter is accurate."

Truth: Don't trust it too much. Someone has tested the latest heater, and 70% is not allowed.

The new calorie counter has not been tested for a long time, and technicians need to constantly improve its quality. On the contrary, older calorie calculators, such as bicycles and treadmills, are now more mature, especially after you put in factors such as age and weight.

"If you want to lose fat, you must keep your heart rate at 60 times per second during exercise."

Truth: If you want to burn 100 calories today, does it matter if your heart beats 60 times per second during exercise (the so-called fat burning zone) or 85 times? As long as you spend 100 cards today, it is victory.

If your heart rate is 85 beats or faster, or your exercise is low-intensity, then you are not consuming' fat' on your body, but fatty acids and fat in your blood circulation. Focus on how to consume heat, not where it comes from.

"Stop exercising and your muscles will get fat!"

Truth: This is definitely a mistake! Fat and muscle are two completely different physiological structures, and no one will "become" anyone.

Only when you stop strength training, the tense and strong muscles will become slack and atrophy, and the whole body will lose its original movement rhythm. At this time, once you don't control your diet, you will get fat very easily, but don't think that your muscles have "turned" into fat.

Take stock of the misunderstanding of women's sports slimming. 2 What are the slimming misunderstandings in sports slimming?

Myth 1: As long as you exercise more, you can lose weight.

Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two cans or eat a few cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.

Myth 2: Fasting exercise is harmful to health.

People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health.

Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.

In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.

What simple indoor sports can play a role in exercising?

1, "ma bu" or "ma bu" enhances balance.

Zhamabu helps to exercise a sense of balance, especially for middle-aged and elderly people. Specifically, stand with your feet parallel, shoulder width apart, keep your body straight, inhale, bend your knees when exhaling, focus your consciousness on the point 5 cm below your navel, and slow down your breathing. Practicing every day will improve the sense of balance and prevent joint diseases.

2. Lean back and relax your spine.

Working at the desk for a long time makes the spine overwhelmed and relaxed: stand up straight, hands akimbo, palms outward, and lean back 5 cm. Too much is useless. Hold on for 5 seconds, relax, repeat this action, and exercise every few hours, and your spine will become healthier.

3. Lift your legs and exercise your hips.

When standing, hold a fixed object, such as a table, sink, etc. Slowly lift one leg backwards, 5- 10 cm from the ground, straighten your toes, take a deep breath 15-20 times, then lift your leg lightly for 20-30 times, stay at the high point of lifting your leg for 2 seconds, and then change your legs for practice. This little gesture can exercise hip muscles and protect the back.

4, abdominal fat reduction method.

Take a deep breath at your desk, in the car or in front of the TV, relax your abdominal muscles, then exhale, and try to close your abdomen for a few seconds, feeling that every abdominal muscle is contracting. Do it 8 times in a row, at intervals, and repeat it 2 times. Long-term persistence can prevent chronic diseases.

Myth 3: You can lose weight by jogging for 30 minutes every time.

Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen.

With the extension of exercise time, the amount of fat energy can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.

Myth 4: The more intense the exercise, the better the weight loss effect.

In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly.

With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply is only 155. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight.

How to build perfect chest muscles at home

1, kneeling push-ups. First of all, let's talk about the preparatory action. Hands on the ground, knees on the ground, feet crossed naturally. The distance between your hands is greater than your shoulder width, so get ready.

2, kneeling push-ups formal action. Try to press your body down, and it is best to keep your chest close to the ground. When you reach the lowest point, you should raise your body. Be careful not to be too fast. Basically, it takes 2-3 seconds to complete a beat. One beat means that your body presses down and lifts up once.

3, the above kneeling push-ups are a group of 20. It will resume for 30 seconds after completing a group. When they recover, they will keep the ready posture, which is the posture of step 1, but they don't need to press down. Do the second group after 30 seconds, and follow the same steps as the first group. Both groups completed the standing recovery for 30 seconds, and then prepared for the next action after 30 seconds.

4. Elevated push-ups. Preparation: Put your legs at a height of 30-50 cm, with your knees on the ground and your hands on the ground. The specific specifications are similar to those in step 1.

5. The standard action of push-ups. This action is as good as step 2. Press and hold, then repeat. 20 groups, 30 seconds after finishing one group, and then do the second group.

6. Recover for 30 seconds between each group, and do 2 groups for each action. After the second group is finished, stand up and recover for 30 seconds, and then move on to the next action.

7. Shoulder width push-ups. The method of this movement is the same as the method of kneeling distance, except that the distance between hands is the same as the shoulder width. It is also a group of 20, and it will recover for 30 seconds after completing a group.