1, exercise to lose weight misunderstanding
Misunderstanding of weight loss: high-intensity exercise
If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart for transportation. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state.
Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance.
Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.
Myth 2: Short-term exercise
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.
Misunderstanding of weight loss 3: rapid explosive exercise
Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".
Tips: If you want to lose weight, you should do moderate and low-intensity endurance aerobic exercise for a long time (above 1 hour), with a heart rate of 120~ 160 times per minute. Such as aerobics, jogging, long-distance swimming and so on.
2. Small movements of thin arms
First, the vertical rowing action of thin arm method
Exercise parts: shoulders, lower back, waist and abdomen.
Put your fists on your hips and palms toward yourself. Bend your elbow and lift it to the sides. The fist is in the armpit position, and the elbow is slightly higher than the fist. Pull your shoulders back, pull your upper back muscles back, push your elbows back as far as possible, and raise your fists to shoulder height. Finally, put down your hands and rest. Do it 25 times.
Second, chest compression and thin arm method
Exercise areas: chest, biceps and waist and abdomen.
Make a fist with both hands, put it vertically at your sides, and put your palms forward. Novices can keep their palms open. Keep your shoulders locked downward and backward, press your waist and abdomen, raise your hands forward to shoulder height, palm up, and press your little finger tightly. Squeeze your chest, then lower your arm. Do it 25 times.
The above is an introduction to thin arms. Do you understand through the above answers? Bian Xiao reminded: Although exercise is effective for losing weight, we must pay attention to safety.