1, dumbbell up
I don't want to see Duoyan Zheng's bloated upper body. Aerobics is just a muscle shake without slimming effect. I might as well lift dumbbells at home, and other heavy objects can also replace dumbbells. Beginners might as well try to combine dumbbells with aerobics. Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim.
It is recommended to choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest and back. Light dumbbells train small muscle groups, arms, shoulders, etc. Lift dumbbells 15~25 times continuously. If you feel close to the limit, it suits your weight. If you lift the dumbbell 15 times, you will feel unable to support it, indicating that you are overweight.
2. Core strength training
The "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles. If you want to be slim and elegant, you must practice your core muscles. Your body's stability, control and balance will also become stronger.
Because the core muscle group plays the role of stabilizing the center of gravity and transmitting strength, it is the main link of the overall force, and plays a decisive role in the activity and exertion of the upper and lower limbs. Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports.
3. Flat bracket
The most well-known core muscle group training program is not flat support, but simple flat support. The longer the better, everyone should practice according to their physical condition. Blindly pursuing the length of time without training foundation is easy to cause muscle strain, hypertension and other problems due to improper exercise methods.
The action point of plate support is also very important. First, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight. However, in the process of exercise, we should always pay attention to keeping the head and ankles in the same plane, tighten the jaw, not relax the muscles around the scapula, stabilize the shoulder joint, tighten the abdomen and buttocks at the same time, relax the waist as much as possible, tilt the pelvis backwards, straighten your legs and keep breathing evenly, so as to achieve the exercise effect.
4. tabata interval training
The effect of exercise depends on the intensity and time of exercise. Common isokinetic jogging, isokinetic swimming and low-intensity aerobic gymnastics need more time to accelerate heart rate and metabolism, while tabata interval training adopts the mode of alternating high-intensity exercise and short rest, which can improve metabolism and heart rate in a few seconds, and the effect of exercise for 4 minutes is obvious. Coupled with the heat burning effect after exercise, the fat burning ability is doubled.
The essence of tabata's interval training is very simple. Choose several simple and effective anaerobic exercises and insert them into the aerobic exercises you often do, such as running+squat/lunge. Each group lasts for 20 seconds, then rest for 10 second, and complete 8 groups at this rhythm, with a total of * * * 4 minutes every day. It seems that the amount of exercise is not large, but the actual experience will know that high-intensity exercise has high requirements for the body. In the fourth and fifth groups, they may be exhausted and slow down. If you haven't exercised for a long time, you'd better do it step by step, and then challenge tabata for interval training after a period of low-intensity exercise.
5, heavy training method
If you fall into the trough of muscle gain, under the guidance of professionals, you may wish to try heavy weight training to further expand your physical potential. The heavy weight training method usually uses the negative weight of 1~3RM, and even if you go all out, you can only complete the training with the weight of one or three exercises. Therefore, the number of movements and practice groups is small, and the interval between groups is relatively short, generally around 15 to 20 seconds, so the oxygen consumption and physical strength consumption in training are very large.
Because the training exceeds the usual weight and is close to the limit negative weight of the action, and the interval between groups is short, the density is small, and the intensity is high, muscle cells have to pay a lot of endurance in practice, and muscle tension and even spasm will soon occur, thus producing a dynamic effect that breaks through the normal physiological state and promoting the rapid growth of your muscles.
Heavy weight training is a method used for bodybuilding and muscle building. If you just want to shape lines, you should pay attention to sports safety and prevent extreme load. Do everything according to your ability, enough is enough, do warm-up activities before training, strengthen protection and help during training, and fully relax your muscles after training.
The other is not to engage in heavy training alone. To combine other aerobic training and anaerobic training, the purpose of heavy weight training is to break through the training trough. Once you have achieved your goal, you should stop, return to quantitative training and carry out regular weight-bearing rhythm training, otherwise you will become a weightlifter carelessly!
Heavy weight training should not be over-frequency. Women who want to lose weight and gain muscle can arrange heavy weight training once or twice a month, doing two or four movements at a time, and practicing three or four groups for each movement, which is enough to break through the trough and be full of energy.
It is also important to master the timing of heavy training. Generally speaking, the "low valley" period of slow muscle growth is the time for heavy weight training, otherwise it is not necessary to carry out heavy weight training. Retraining is often arranged at the back of the training course, interspersed with non-retraining to strengthen the economy. Because the muscle tension of heavy training comes quickly, blood sugar consumption is fast, fatigue is sudden, and the back and forth movements are easy to interfere, which will reduce your training quality.