1, exercise to lose weight.
1. The more you sweat, the better the exercise effect.
It is very unscientific to measure the weight loss effect of exercise by sweating. Sweating will take away the body's heat and a lot of water and some electrolytes. The weight difference reflected before and after sweating is mainly due to a large amount of water loss. The effect of losing weight by exercise is not based on the amount of sweat, but mainly depends on the degree to which fat is converted into heat during exercise. During exercise, the more fat you consume, the better the fat burning effect, not the more you sweat.
2. Running calves will thicken.
Under normal circumstances, running will consume fat, exercise the legs, make the legs feel more linear, and will not make the legs thicker. Then why do some people feel that their legs are getting thicker after running for a long time? There are three main reasons for this. First, your legs are not getting thicker, but your calves are congested when running, which makes you feel that your legs are getting thicker. Second, the running method is wrong; Third, your leg itself may be muscular. Running too fast will make your leg muscles increase and look thick.
3. Strength training does not lose weight
Many people think that strength training can only exercise muscles, but not lose weight. This understanding is biased. First of all, muscle training is actually an important part of losing weight. When the muscle mass increases, the metabolism will go up and consume more calories to lose weight. Secondly, strength training can also burn fat. On the one hand, low-intensity strength training focuses on fat energy, which can burn a lot of fat and reduce body fat rate. On the other hand, strength training can exercise muscles and bones, increase lean body weight, reduce body fat and achieve ideal weight loss effect.
Aerobic exercise must last for more than 30 minutes to lose weight.
If you insist on moderate-intensity aerobic exercise, you will generally consume more fat for energy 30 minutes after starting exercise. But this is just a general situation, and the real weight loss effect should not be based on time. If you do anaerobic exercise for more than ten minutes before aerobic exercise, then do aerobic exercise, so when doing aerobic exercise, your body will enter the stage of increasing fat consumption faster, and it doesn't necessarily take 30 minutes to achieve good weight loss.
5. Do local exercise and lose weight if you want to lose weight.
As long as you do local exercise, you can lose weight wherever you want. Don't be silly. The weight loss effect of only doing local exercise is not obvious. All partial weight loss movements should be based on the basic movements of the whole body. People's fat is distributed all over the body, and exercise consumes the whole body fat, not a certain part. But local exercise can exercise muscles in some parts and make people more fit. Therefore, local movement is also necessary.
6. Women will become muscular men when doing strength training.
Women exercise muscles? Hearing this, I believe that many pictures of the human brain are muscle women. But the fact is that it is not easy for women to become muscle women, mainly because women lack testosterone, a hormone that promotes muscle growth. This hormone in men is naturally much higher than that in women, so it is much more difficult for women to build large muscles than men.
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.