Source: He Xun Blog-Leisure Life
End-of-year dinner fitness articles
So what fitness activities are suitable for after the New Year? Fitness experts recommend aerobic and anaerobic exercise at the same time, and at home. The simplest aerobic exercise is to climb stairs, or jump rope with your legs in place. These exercises are very simple and effective. Note that each exercise lasts 30-40 minutes.
Do anaerobic exercise:
Lifting dumbbells is mainly to do arm tightening exercises, 15-20/ group, three groups at a time; Reminder: without dumbbells, books at home or even a bottle of 1000 ml of pure water can be substituted. As long as you remember not to be lazy, persistence is victory.
Sit-ups are practiced 20 times/group, with three groups each time; Each group carries out 20 hip lifting exercises, with three groups each time:
Stand with one foot away from the steps, put one foot on the steps, straighten your legs hard, lift your body, and leave the other leg off the ground. Pay attention to only one leg. You can do it alternately or on one leg, 10-20 times as a group, and do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.
Lie flat on the bed, put your hands at your sides, bend your legs 90 degrees and land your feet. Start inhaling, don't move. When exhaling, raise your hips and waist, support your body with your feet and shoulders, tighten your hips, and put them down when inhaling. When practicing, you should relax your arms, mainly relying on your hips. 10- 15 times is a group, and practice in 2-3 groups.
Lie on your side on the bed with your arms bent, your head resting on your forearm, your other hand straight, and your palm above your crotch. At the same time, the legs are close together and the knee joint is bent 90 degrees. When inhaling, there is no movement. When exhaling, lift your thighs until they are on the same plane as the body lying on your side. Don't separate your feet, just separate your knees, just like a clam shell opening and closing. Repeat 10-20 times as a group and practice two groups on each side.
Reminder: practice more than once every 2-3 days. If you feel that you can't do it all, you can only practice one of them. Need to be reminded that the above exercises only work on hip muscles and will not reduce hip fat. Therefore, if the practitioner's buttocks are obese, in addition to local muscle exercise, aerobic exercise and whole body exercise should be combined to achieve good results.
Lose weight after dinner at the end of the year
Speaking of losing weight, girls immediately shouted "headache", and many girls also suggested that by the end of the year, no fast food, no box lunch, no fish, meat, eggs and milk can finally have a good weight loss effect. It can be said with great certainty that even people who are completely vegetarian may not be able to achieve satisfactory weight loss effect, because authoritative research shows that the effect of losing weight simply from diet control does not seem to be great. Because, once the human body adapts to this vegetarian state, it will automatically adjust its metabolism to meet the needs of the body. In the long run, not only the effect is not obvious, but also the physical fitness will decline. Therefore, active exercise plus passive dieting and good living habits can achieve and further consolidate the effect of losing weight.
The following is the training table recommended by fitness experts for the weight loss and body shaping plan after the end of the year. Look carefully and then make up your mind to carry it out seriously.
Seven-day fitness program
Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as treadmills and mountain climbers.
The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.
Day 3: Go hiking, ride a bike, swim and play ball games, and relax.
Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes
Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes
Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes
Day 7: Go hiking outdoors, relax and welcome work with a new attitude.