1, the effect of playing basketball to lose weight
Taking the weight of 60kg as a reference, the calories consumed in playing basketball are probably as follows:
● Playing basketball (shooting)-270 calories/hour
● Playing ball (basketball) -360 kcal/hour
● Playing basketball (match) -480 kcal/hour
2. The benefits of basketball
1. Exercise
The most obvious benefit is of course exercise. In the process of playing basketball, it involves running, jumping and other actions, which is very beneficial to keep fit.
raise oneself
Playing basketball, as a kind of "high jump", is still very helpful for height.
Experts point out that playing basketball does help people grow taller, but it will only work before the epiphyseal line of 18 years old is closed. Therefore, if the epiphysis is not closed, there is still great hope for playing basketball.
lose weight
The effect of losing weight is also there.
Considering the weight of 60kg, you can consume 360 calories per hour, which doesn't sound too much, but if you make some adjustments in duration and frequency and stick to it, the weight loss effect is also very stable.
decompression
When you are angry, you can try to imagine the basket as the person you hate the most and smash it hard. In the process of such exertion, the whole person is very relaxed, especially with the feeling of Japanese.
Be flexible
Whether it is entertainment or competition, basketball has certain requirements for walking, so we must use our brains to talk about cooperation, otherwise minutes are the rhythm that teammates don't like. Sticking to playing basketball can not only make the body more flexible, but also make the brain more flexible.
3. How to play basketball to lose weight
1. Enough time.
Basketball is a moderate-intensity sport. From the perspective of losing weight, you should practice for enough time. It takes at least 30 minutes to play, and the proportion of fat in the body will gradually account for more.
2. The action should be standardized
Sometimes you can't lose weight or get hurt easily, which is largely a one-pot action. The wrong action means the wrong force, which means that you can't be thin, but you are injured, so the action specification is very important.
More running
In the process of playing basketball, it actually involves an explosive force. The combination of fast walking and slow walking is the perfect combination of aerobic and anaerobic, so you can run more in the process of playing basketball, don't confine yourself to the basket, it is best to run the whole court.
Make an appointment with your partner
Basketball tends to be a team sport, but it is not impossible to play alone, but it has great limitations, mainly shooting and dribbling. So, if you want to lose weight, you might as well make an appointment. Many people can play games, and it is not bad to fight one-on-one if there are few people.
5. Eat in moderation after playing.
You need to eat something to replenish your strength after exercise. But there are also exquisite. Forget carbonated drinks, barbecues and other midnight snacks.
Generally speaking, the calorie supplement after exercise depends on the length of your exercise time. The complementary foods should be low-fat carbohydrates and protein. The former can help you improve fatigue and replenish glycogen, while the latter can help you consolidate muscle mass and metabolism.
Recommended combination:
Sister paper: 2 eggs+1 slice of whole wheat bread; 1 slice of whole wheat bread+1 egg+1 cup of milk; A banana +2 eggs.
Man: 2 tablespoons protein powder +2-3 slices of whole wheat bread; 3-4 eggs +2 slices of whole wheat bread; 1 banana +2 eggs+1 cup of milk.
4, running to lose weight.
1, strength training first and then aerobic exercise.
First, strength training can consume most of glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly and the efficiency of burning fat can be improved.
Strength training can promote the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is beneficial to the mobilization and decomposition of fat.
2. Warm-up before running is very important.
Especially before running, the legs must be stretched. When the body is fully warmed up and stretched properly, the calf can keep up with the movement of the body in the most state, avoiding the problem that the calf becomes thicker after running.
3. The correct running posture is very important.
Correct running posture can not only effectively avoid running injuries, but also make the stress, movement trajectory and energy consumption of all parts of your body more reasonable, so that runners can better shape their bodies while losing fat.