Endurance training equipment is a good slimming tool. If used correctly, these devices can achieve good results in a short time.
1, rowing machine
Mike Mike Elvin, a lightweight rowing coach at the University of Pennsylvania, said: "The most common wrong posture is that the hand touches the knee during practice and the movements are out of order." At this time, we might as well regard rowing as a dance, with the beat of 1-2-3, 3-2- 1. Number 1 hour kick; Count to 2, lean back and shake your upper body; On the count of three, pull your hand back to the lower end of your ribs and turn the sculls. Then back up. Open your arms on the count of three; Count to 2 and lean forward from the crotch; On the count of 1, lift your legs. "Taken together, this is a coherent action."
Rowing is a long-term and stable sport, and it is not so easy to maintain strength and correct posture in all sports. The trick is to start with 4-6 groups of moderate resistance. 10 minutes. Practice in each group and take a break of 2-3 minutes. This way, your heart rate will not decrease all the way, and you can always be ready to increase your intensity.
Step 2 pedal
Zach barksdale, a sports scientist at the Dallas Aerobics Center, points out that running back and forth too much without moving left and right will make your joints and body tired quickly. Therefore, it is necessary to improve flexibility to make the stride more flexible. Try swinging your legs: hold the handle with both hands, stand on one leg, swing the other leg back and forth, and keep your upper body straight. This can warm up and relax, and make your legs more flexible.
Long-term steady rhythm is easy to make people bored, and 100% is difficult to do enough movements. You can run shorter, but stronger, combining speed and slope. In this way, muscles can feel tired faster and use more stored energy, thus burning fat more effectively in one day. Start with a slope of 2%, run a few groups and then increase to a slope of 10% (just walk at this time). The greater the intensity, the shorter the time required.
3. Bicycle
Brian Holtz, director of the Fitness Center of Indianapolis Health Sports Club, said: "The most common improper posture is that the seat is too high or too low." If the seat is too low, it will greatly increase leg fatigue and put pressure on the knees. If the seat is too high, the crotch will twist from time to time, which is not only uncomfortable but also inefficient and looks funny.
So adjust the seat. When you sit on it, your feet are facing the center of the pedal, and your legs are completely straight down, just reaching the lowest point of pedal rotation, so that all your strength can be used without wasting energy or causing fatigue to your knees and thighs.
Even if the posture is correct, many people will use cruising intensity instead of charging speed when practicing. It's a good idea to ride at variable speed. Start with 2-3 minutes of high-intensity cycling, rest for 3 minutes, and then repeat 15 minutes.
4. Run the crossover machine
Too little resistance is a common mistake. Some people do it too fast, almost driven by inertia and momentum rather than strength. Therefore, it is necessary to set a certain resistance, and it is not good to slide all the time. When you make up your mind to practice, you should feel yourself pushing. It takes weight to shake the pedal, not to move it freely. After the sense of balance is strengthened, the hands can be placed on both sides of the body to keep the body stable through the middle muscles.
But this practice is also easy to fall into a boring cycle. We suggest practicing in stages to achieve higher strength in a continuous period of time. Try the next 90-second burst every few minutes, 180-second recovery. When your physical condition improves, you can reduce your rest time.
5. Jump rope like a champion.
We see boxers jumping in the ring, so are they also practicing jumping at ordinary times? They practice skipping rope. Not to scare opponents before the game, nor to show off when opponents appear, but to strengthen heart and lung function. 10 minutes skipping rope consumes the same amount of heat as running for 30 minutes, and it helps to keep fit.
Balance: the weight of the body is supported by the soles of the feet, and the knees are slightly bent. Don't jump too high, keep your upper body straight and your eyes forward. Keep your elbows close to your sides and throw your wrists in small circles.
Jump: just a slight jump, starting from the ankle. Legs, knees and crotch, feet on the ground, toes down when jumping.
Landing: Landing gently, starting from ankles and knees. The crotch absorbs the vibration, and the contact with the ground is as short as possible, and the heel should not touch the ground from beginning to end. Don't jump twice, it's too easy.
Alternate: practice alternately with one hop. When the rope is thrown back, put on the other foot. Changing feet constantly feels like a brisk walk. When you find your own rhythm, lift your knees.
Exercise: at the beginning, one jump 10 group, one jump 10 times; After proficiency, increase the times of each group at the ratio of 10: 6 until it reaches a group of 100 times; Finally, jump continuously for 5- 10 minutes.