1, men's fitness and weight loss
1, warm-up exercise:
5 to 10 minutes, just a little sweaty.
Can be used for: fixing bicycles.
2. Strength training:
30 minutes, increase calorie consumption and improve metabolism.
Usage: combined equipment (see strength training for details).
3. Aerobic training:
20 minutes, and then directly transfer the fat to burn.
Use: Walk fast on the treadmill, and the heart rate reaches 133.
4. Pull and relax:
To 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal.
Adoption: buffering effect.
5, strength training: (tighten muscles, make the body stronger, slimmer, more stylish, more slender! ) Control in about 30 minutes, each part 1 action, each action is done in 3 groups, each group 15 times, and the alternate actions are in brackets.
1, chest: sitting chest push (push-ups)
2. Back: Row in a sitting position (pull down in front of the neck)
3. Legs: Kicking in sitting position (flexion and extension of sitting legs)
4. Shoulder: Sitting press (dumbbell side lift)
5. Waist: Sit back (Roman chair back extended)
6. Abdomen: sitting posture and belly rolling (fitness ball sit-ups)
Weight loss method: exercise+reasonable diet
Exercise: Aerobic exercise for 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week, and more exercise is better.
1. Aerobic exercise: refers to long-term exercise with a heart rate of 60 \ \ %- 80 \ \% of the maximum heart rate, which is equal to 220 minus age. For example, when I was 23 years old, my maximum heart rate was between 220-23 = 197 and 60 \%-80 \%, that is, my heart rate was between 1 18- 157 as long as I kept my heart rate at/kloc during exercise.
Aerobic exercise includes running, cycling, dancing, aerobics, skipping, swimming, ball games and many other sports, even including sex, as long as you remember that your heart rate is within this range. Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.
2. Auxiliary strength exercises: such as waist and abdomen exercises, leg exercises, chest exercises, etc. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously.
2, the skills of running to lose weight
1, change the exercise time
Are you used to running in the morning? Then, try to change the running time to evening or evening. A simple time change will make your feelings and moods very different. Change is interesting.
2, landing skills
The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
3. Soak your feet in hot water
You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
4. Massage after running
It is suggested to massage for 5- 10 minutes after running, which can relax the leg muscles and make the legs slim. At the same time, if possible, soaking feet with hot water before going to bed can effectively eliminate leg obesity such as edema, thus achieving the effect of stovepipe.
Step 5 replenish energy in time
If you feel tired all the time during exercise, you may not get enough energy. Eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy.
6. Don't rush to increase training and speed.
In fact, we need to maintain this principle for all sports. Only by gradually increasing the amount of exercise can our bodies gradually adapt to the needs of exercise and avoid injury. In addition, gradually increasing the amount of exercise can also keep us interested in sports, so as to achieve better sports results.
7. Stop even the slightest discomfort during training.
When running, the body should be in good condition, the brain will secrete all kinds of excited dopamine, and the interstitial fluid also plays a lubricating role. Once the muscles, bones and ligaments feel a little uncomfortable, it will actually be more serious than expected. So slow down or even stop completely. Generally minor injuries can heal themselves within 48 hours. If there is no self-healing, the injury is not light. In order to attract attention, minor injuries will accumulate into major injuries, making you unable to train for months. At that time, you had to start from scratch, and the blow to people's confidence was not as good as an unfinished training.