Going to the gym for exercise has become the first choice for people living in cities. Some people want to lose weight, some want to gain muscle, some want to exercise, and so on. According to statistics, most people who go to the gym to exercise still want to lose weight, so how to lose weight in the gym, what exercise to do, and how long will it take? What exercises should I do to lose weight in the gym? How long will it take to be effective? These two questions will be answered in detail in this article.
First answer questions about how to lose weight in the gym and what exercise to do. There are three ways:
The first method: (strength exercise+aerobic exercise) to lose weight.
The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.
Aerobic exercise means using treadmills, mountain climbers, elliptical machines, stair climbers, bicycles, rowing machines, etc. in the gym for at least 20 minutes at a time. This exercise method of using strength exercise first and then aerobic exercise to lose weight is persistent and not easy to rebound.
The second method: pure aerobic exercise to lose weight.
Pure aerobic exercise to lose weight means only using treadmills, mountaineering machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 30 minutes at a time. This method of losing weight by aerobic exercise alone is obvious in the early stage of losing weight, but the effect of losing weight in the later stage is not obvious. Because only aerobic exercise is used to lose weight, not only fat, but also human muscles, resulting in less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this kind of pure aerobic exercise is also easier to rebound.
The third method: circular training to lose weight.
Cyclic training to lose weight is to use aerobic fitness equipment and strength fitness equipment to practice alternately in the gym. For example, after running on the treadmill for 3-5 minutes, the exerciser will do 1 minute sitting chest pushing exercise (below medium weight), then return to the treadmill for 3-5 minutes, and then do 1 minute sit-ups ... According to this step, a weight loss training will be completed in 8- 10 cycles. This method of weight loss by cyclic training is very effective, and it is not easy to rebound.
The above three methods are basically the main methods used by people who go to the gym now. People who go to the gym to lose weight no matter what method they use, as long as it suits them, it is a good method. Because going to the gym to lose weight is not only for losing weight, but also on the basis of health.
Going to the gym to lose weight, on the basis of insisting on exercise, you need to pay attention to a little control on your daily diet. In particular, the quantity and types of food consumed in daily dinner need to be strictly controlled. It is generally recommended that during the period of losing weight, the food intake for dinner should be halved or even not eaten. Choose vegetables and fruits as much as possible, and reduce fried and starchy foods, such as fried chicken, rice, bread and potatoes.
How long it takes to go to the gym to exercise effectively depends on the frequency of the exerciser's going to the gym and whether the diet control is appropriate. Generally, you can go to the gym three times a week, each time 1.5 hours of exercise, and you can see the effect after six weeks. This effect can be measured by your waist and abdomen circumference, such as loose pants and a loose belt.
Finally, remind friends who go to the gym to lose weight that losing weight is not a technical activity, but a physical activity. Sticking to the gym is the foundation of losing weight.
The correct way to lose weight by running in the gym
1, the best posture of head and shoulders when running.
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
2. The best posture of arms and hands when running.
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
3. The best leg posture when running.
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
4. The best posture of feet when running
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
Men's Gym 15 Minute Fast Weight Loss Plan
Action 1: self-weight jump squat
1, exercise method
Action A: Lower your body with your thighs parallel to the floor.
Action B: Jump up, the higher the jump, the better, and continue to jump up immediately after landing.
2. Exercise frequency: Do your best within 30 to 60 seconds.
Action 2: Isometric Squat
1, exercise method
(1) Lower your body and keep your thighs parallel to the floor for 30 to 60 seconds.
(2) Stand up straight and return to the starting position.
2. Exercise times: 1.
Action 3: Swing the dumbbell with one hand.
1, exercise method
Action a
(1) Hold the dumbbell in the forehand, straighten your arms, and stop the dumbbell at your waist.
(2) Bend your knees and bend your body downward at an angle of 45 degrees to the floor.
(3) Hold the dumbbell and swing it between your feet.
Action b
(1) Push the hips back to their original positions. When you get up, raise the dumbbell to your chest. Return to the starting position in reverse order and continue to repeat the above actions.
(2) Change hands after half the time and continue the same action.
2. Exercise frequency: Do your best within 30 to 60 seconds.
Action 4: Squat down and stretch your legs.
1, exercise method
Action A: Keep your feet shoulder-width apart and your arms hanging at your sides.
Action b: push your hips back, bend your knees, and bend your body as low as possible when squatting.
Action C: Kick your feet backwards and do push-ups.
Action d: quickly close your feet and return to the squatting position.
Action e: stand up quickly and repeat the above actions.
2. Exercise frequency: Do your best within 30 to 60 seconds.
Action 5: explosive push-ups
1, exercise method
Action A: Push-ups with hands slightly wider than shoulders.
Action B: Bend your elbow and your chest almost touches the floor.
Action C: Push your body up with your hands, bounce your hands off the ground, and then continue to repeat the action.
2. Exercise frequency: Do your best within 30 to 60 seconds.
Special reminder: The following five groups of movements are one cycle, and there is no rest between self-weight jump and squat in each group, so it takes a total of three cycles.