Walking is simple and powerful, and it is certainly more suitable for middle-aged and elderly people. It can help you keep clean and tidy, raise your cholesterol level, strengthen your bones, control your blood pressure, improve your mood and reduce the risk of diseases (such as diabetes and heart disease). A large number of studies show that walking and other sports activities can improve memory and resist age-related memory loss.
All you need is a pair of comfortable sports shoes. One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes, four times a week for 20 weeks. The results showed that 1 and viscosity (maximum oxygen uptake) increased by 30%; 2. At rest, the pulse number decreases and the cardiac function improves; 3. Average weight loss1.3 kg; 4. The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
Nine, squat? Squatting together to restore youth.
Squat exercise is a very good way to burn calories because it uses the largest gluteus maximus and leg muscles of the human body. ? Old roots of trees wither first, old legs of people rot first? It can be said that the leg is the transportation hub of the body. Two legs have 50% nerves, 50% blood vessels and 50% blood. They are huge circulating tissues connecting the human body and the human second heart. Squatting together like this is equivalent to increasing the power of blood circulation, which can reduce the burden on the heart, make the blood vessels in the lower limbs unobstructed, nourish the tendons and veins, relieve arteriosclerosis, reduce blood lipid and consume fat. So it is also a good way to lose weight, especially for the waist, buttocks and abdomen. Of course, it's best to gradually start carrying weights and doing squats.
Eight, push-ups? Exercise your whole body and improve your quality
There is an easy exercise method at home, that is, doing push-ups. There are many advantages of push-ups. The biggest advantage is that it can exercise all parts of the body, which is simple and effective. Push-ups are actually suitable for both men and women, especially for men and women with heavy work and family pressure and less leisure time. It is beneficial to their health to spend some time in a planned and purposeful way. Push-ups can strengthen the strength of upper limbs, chest muscles, back muscles and waist and abdomen, and can play a bodybuilding role; It can also accelerate blood circulation, improve vital capacity and enhance physical fitness; Doing push-ups often can make people feel relaxed and energetic, and better devote themselves to work and study; In addition, push-ups can also eliminate body fat, which is conducive to weight loss.
Seven, step by step? Ass training artifact, essential for shaping.
Squat with arrow is a unique leg training action, and no other action can replace it. During training, every part of the thigh participates in sports, even the whole calf; It can increase the flexibility of leg muscles and is also good for shaping the waist and abdomen. Especially for female bodybuilders, don't ignore this action that can train the buttocks well.
Sixth, roll your stomach? King of waist training, classic thin belly
Abdominal tuck is one of the most common abdominal exercises, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal rolling exercises first. In the field of fitness, is it used? Belly rolling? To replace? Sit-ups? Yes, it can be said that compared with sit-ups, the standard of belly roll is more accurate, the posture is more scientific and the effect is more practical. Because abdominal muscle movement is usually achieved by rolling the abdomen, this posture also helps intestinal peristalsis, thus helping defecation and preventing constipation.
Verb (abbreviation for verb) flat support? Mobilize the whole body and burn fat efficiently.
PLANK is definitely the most popular trick of no-equipment exercise+thin abdomen recently. Plate support belongs to consumable body shaping. Although the action is simple, you need to mobilize your whole body muscles for 2 minutes. Woman? A good name. Beginners should never compete with themselves. You can practice from 30 seconds in the first week and gradually increase. Two minutes is enough. It's best to divide into 4 groups, each with 30 seconds, to reduce the burden, and the interval between each group should not exceed 20 seconds. The flat support concentrates on exercising the core muscles, which is cost-effective, and can achieve high energy consumption in just one or two minutes, but the free radicals generated during exercise do little harm to the body. While shaping the lines of waist, abdomen and buttocks, it also helps to maintain the balance of shoulder blades and make your back charming. Learn a thin belly method that you can practice at any time. Is there any reason to refuse to build a small waistline?
Fourth, swimming? Perfect and efficient, full of energy
Swimming, an aerobic exercise in water, is called perfect exercise. Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easily injured. Everyone knows that swimming can lose weight, but do you know that swimming and running are similar to losing weight? Take swimming 10 minutes as an example. Freestyle can consume 100 calories, which is equivalent to the calories consumed by running, but it doesn't hurt your knees at all. The study also found that swimming can improve your mental state and give you a good mood.
Third, yoga? Lose weight and shape, body and mind are one.
Yoga is a system that helps human beings to give full play to their potential by raising their consciousness. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities, which is an exercise method to achieve harmony and unity of body, mind and spirit. Yoga can lose weight, beautify and protect skin, regulate endocrine, improve digestion and absorption, enhance memory, relieve stress, improve sleep, improve work efficiency, and help to treat various acute and chronic diseases of human body, such as hypertension and diabetes. It can effectively regulate human spine, relieve neck and waist discomfort, improve joint diseases, enhance cardiopulmonary function and improve human immunity. Finally, you can achieve a state of physical and mental peace.
Second, barbell practice? The fastest shaping, the perfect combination of aerobic and anaerobic.
It is the fastest fitness method in the world, the most successful collective fitness project in the history of fitness, and the fastest body-building and fat-reducing exercise in the world. It successfully introduced barbells into the gym, achieved good fitness effect by using barbells, perfectly combined aerobic exercise and anaerobic exercise, and brought a revolutionary breakthrough in collective fitness. Simple and easy to learn, it becomes the starting point to enhance physical strength and self-confidence. Rhythmic music, novel action arrangement, accompany you to complete 1 hour exercises. Physical exercise in a warm and exciting atmosphere is suitable for everyone who wants to combine strength training with aerobic training.
First, HIIT high-intensity interval training? Burning fat is the strongest and shaping is the strongest.
HIIT, a special training method, has been popular in Europe and America since it came out. It burns fat and calories with high quality in a short time, which is very suitable for modern people's lifestyle.
The theory behind the interval training method is this: through the combined training of multiple groups of high-intensity bursts and low-intensity recovery periods, your aerobic and anaerobic systems will operate at the same time, thus achieving aerobic and anaerobic training effects. Thirty minutes, you can really achieve the complete training goal through interval training.
At the same time, it should be noted that HIIT refers to a kind of exercise, such as running, running for half a minute, jogging for half a minute, and then riding a bike, which is much better than running at a certain speed all the time. For example, climbing stairs, if you are slow on one floor, medium on the other, and then fast on the other, you will consume more energy and grow more muscles than when you have been at a constant speed.