Speaking of insanity, two words often come to mind: tired and effective. 10 From August 22nd to October 27th, 10, I completed the second challenge to Insanity, nearly three years after the first challenge. Although I have been exercising for a long time and my physical fitness has improved a lot, I am still very tired after jumping, so I can wash the floor directly after jumping. Especially in the first two weeks, you can't jump completely. You always have to press the pause button three or five times. But it's worth it to be tired again. For people like me who don't lose a pound a year, losing 2.5 pounds in two months is already a good result.
As an experienced person who can brush twice, three times, four times and n times, I have summarized some precautions, hoping to help you who are jumping or want to jump but dare not start.
Applying the commonly used answering mode in the exam, good physical condition is the basis of jumping crazy, and jumping crazy can promote the progress of physical quality, and the two are complementary.
What kind of physical strength does it take to dance insanity? According to my personal experience, I can run at a speed of 7.8 for 30 minutes on the treadmill for the first time, and I can easily jump with pump it up2004, and I can also complete the physical fitness test of Crazy 0 1. On this basis, although I am very tired, I can persist. If you are too tired to do two sets of belly rolls, or even have no sports experience at all, please don't rush to start, and it's not too late to lay a good foundation. After all, the frustration of finding yourself behind at first is not good at all.
In addition to good physical condition, we should also master the correct action essentials. Although "Crazy" has many different movements, it is basically based on the deformation and evolution of squats, flat support, jumping and other movements. Please be sure to understand the main points of these basic movements, otherwise you may not be able to practice in place or even get injured.
In addition, people with sports injuries and large weight base are not recommended to jump with them. You can start with this coach's T25 series or other low-intensity exercises.
Sports shoes and clothing. Don't care too much about which brand and model shoes and clothes are, as long as they are anti-slip, shockproof and sweat-wicking, and feel comfortable. It is recommended to try on shoes in physical stores, especially shoes. You really have to try it to know if it is suitable. Some physical stores also offer foot testing services. My shoes and clothes are basically Nike and Adidas, because there are many physical stores and it is convenient to try them on.
Sports bra. Although it is inevitable to shrink your chest during fat loss, at least you can't jump into serious sagging. You must wear a sports bra! Be sure to choose a high-strength bracket!
Sports hair band. Can effectively prevent the discomfort caused by sweat flowing into the eyes.
Sports mat. Try to choose a thicker one, which can prevent slip and reduce the chances of people downstairs complaining about you.
Towels. You need to wipe the sweat and the floor.
Water. Take a sip and drink many times. I prefer mineral water or glucose, so I won't drink it. You usually drink 550 ml in an episode.
You can also prepare heart rate bracelets, knee pads, wrist pads and other equipment according to your own needs.
What should I do if I am afraid of growing muscles? This is something that many girls worry about when they mention sports. You know, the physical structure of boys and girls is different. Even if girls train hard, it is difficult for them to grow large muscles. Some people feel "strong" as soon as they exercise, which is related to the lack of serious stretching massage after exercise. In addition, there will be congestion after exercise, which makes some people mistakenly think that they will "grow muscles" after exercise. So, don't worry about this any more, and don't act like you can become Schwarzenegger with practice.
What if I can't keep up? It's normal to fail to keep up at first, either because you are exhausted or you don't master the essentials of action. I had to jump 1 hour for a 40-minute video. Later, I slowly caught up with my physical strength, and I knew in advance what I would jump that day. I would probably jump several times in one action. If I can't do this action now, I will think of an alternative action in advance. From the third week, you can basically keep up with it without rest. Don't worry, we don't need a perfect start. Look at the people who practice with the coach in the video. Not everyone can do every movement 100%. All we have to do is do our best.
What if the action is not standard? Similar to the previous point, please look ahead to understand the action point, and you can find it after searching. Yes, just like a class, Dancing Idiot needs to be previewed in advance.
What about muscle soreness the next day? Congratulations, to some extent, this shows that you have practiced very well. Muscle pain after exercise is because the muscles of the body produce a lot of lactic acid, or because people who don't exercise at ordinary times, like those who don't exercise at ordinary times, occasionally do a frog jump or long-distance running, and it hurts to move their thighs a little the next day. As long as it is not the strain caused by excessive exercise, the problem of proper pain is not big. Do more stretching massage, and then continue.
What if you don't lose weight but gain weight? In the case of normal diet, the weight gain after normal non-exercise and sudden exercise is not mainly the increase of fat, but the increase of glycogen and the existence of water in the body. Don't stare at the scale every day, weigh it in a month, and you will be surprised.
What about knee pain? If it is not the original knee injury, the knee pain may have the following reasons: first, the exercise posture is incorrect, second, the sports shoes are not suitable, and third, the knee strength is poor, and the knee cannot support your load during exercise. If you don't feel well, you must rest and don't force yourself.
What should I do if I'm hungry fast? With the increase of basal metabolic rate, it is normal to have a strong appetite. Eating when you are hungry is a normal need of the human body. You don't need to be too hard on your stomach, as long as you eat healthily.
What should I do if I especially want to drink an iced drink after practice? In the first month of Dancing Crazy, I wanted to drink iced coke every time I finished practicing. I didn't control myself several times, and I did drink it, but it didn't make me feel satisfied after drinking it. Later, I found out that what I really wanted to drink was not coke. I was just thirsty or hungry. If you want to drink an iced drink after exercise, you might as well drink a glass of warm water first, or eat some protein. Maybe you'll find that you don't need a cold drink so much.
What should I do if I have my period in the process? Rest. Physiological period is not suitable for high-intensity exercise, especially lower body and abdominal exercise. However, there are many core actions to be used in Crazy. Therefore, if there is obvious discomfort during the physiological period, you should rest thoroughly and resume exercise after the physiological period is over. If there is no discomfort, please rest for three days before starting. Don't ruin your health to lose weight.
Ensure sleep. When I slept for seven hours and only slept for five hours to do aerobic exercise, I felt completely different. When I don't get enough sleep, my mind is full of negative emotions such as "I'm so tired" and "I can't finish dancing today", and the exercise process is not pleasant at all.
Eat reasonably. Speaking of diet, I feel a little guilty, because I have almost no taboos. Eat mala Tang buffet as usual and drink some coke occasionally. If you can keep your mouth shut, I'm afraid you can not only reduce the score by 2.5 kilograms, but also make the circumference better. Don't be jealous like me, but don't eat too little. People often ask whether certain foods can be eaten during fat reduction. If you can't judge, don't eat, eat more healthy food you are sure.
In a good mood. Exercise is not a housework you have to do, but a way to make you better. If you feel weak and miserable at the thought of dancing crazy, you won't last 63 days. Thinking that you can change yourself in two months, shouldn't you laugh secretly?
Replace the scale with a camera. From the beginning of exercise to the present, I have lost less than 5 kilograms in more than three years, but my figure has completely changed. I tasted the sweetness of exercise and finally stopped worrying about the weight. What is a good woman if she weighs less than 100? To hell with her. When dancing crazily, please take a picture of yourself every week. Photos will tell you a lot of changes that can't be reflected on the scale. If you have to weigh yourself, you will be very happy. Once a month is enough.
Many people want to dance insanity, and many people say "I can't" after watching the video. Just, is it really that hard? Are you really unable to do it, or have you never started? I told you everything I know. Do you dare to have a try?