Before doing aerobic exercise, fully adjust the potential heat energy of the body to a ready state, which is conducive to the adjustment of the internal functions of the body and the mobilization of the body? Hunger hormone? Hormones that promote nerve cells in the learning area of the brain can improve memory to some extent. You should be ready for jogging! Stand with your hands akimbo and replace the movable ankle joint for about 5- 10 minutes. Warm-up exercise can increase muscle temperature, make muscles soft and not easy to strain.
2. Running time and speed are the key to losing weight in Ankang.
If you want to lose weight, the best time for running is 30-60 minutes. Too little time can not achieve the effect of burning fat, too long time will form muscle fatigue, which is not conducive to health. If you want to lose weight, you can't run too fast (of course, you can't run too slowly), and the most reasonable speed is about 6-7km/ h, which can make fat rich in oxygen and burn. There is a simple criterion to judge the running speed, that is, when running, you feel sweaty and out of breath. This situation is the best.
3. Relax after running.
Stretching after jogging can burn the remaining fat in the body, exercise most parts of the body and portray your perfect S curve. Correct posture and relaxed attitude are the keys to beauty. Raise your hands above your head, close them to make an expansion posture and stretch your torso. Proper expansion after running can calm tachycardia.
4. Relax after running.
After jogging, do some relaxation activities, such as walking slowly, bouncing legs, squatting, turning around and expanding your chest. Return to the room after the temperature and heart rate return to normal. Relaxation action recommendation: raise your hands above your head, close them to make an expansion posture and stretch your torso. After returning to the house, you'd better change your sweaty clothes. Maybe you should put on your sweatshirt before running, dry it after running, and wash it at most three times. In addition, if you choose this method to lose weight, you generally don't need to do it every day, just jog three times a week. Maybe jogging often can achieve the goal. Being too tired will only lead to patients such as colds.
Related reading: lose weight quickly.
Let's go and lose weight at the best speed.
In addition to the requirements for walking time, walking speed is also required. The faster the speed, the more fat you burn. The best walking speed is 5-6 km/h, which can really achieve the purpose of fat consumption.
Optimum walking time
1, according to the research, different sports are carried out at different times, and the degree of fat consumption is different.
2. Even if you walk fast on an empty stomach 1~2 hours in the morning, the fat consumption is very small: half an hour after dinner, the fat consumption increases obviously, which is beneficial to losing weight.
3. Walking for 40~60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.
Let's go, lose weight, posture, pace:
1. Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20 to 30 minutes.
2. Pay attention to posture. Look up; Don't stoop; When moving forward, the heel falls to the ground, the sole rolls forward, and then the toes push forward hard; Tighten the abdomen and keep the center of gravity in the body; The palm of your hand is in a gripping shape, which is convenient to hold.
3. Find a slope as your fast walking route, because going uphill can not only strengthen heart and lung function, but also strengthen hip muscles. In order to avoid possible knee injury when going downhill, we should slow down the pace.