1, which habits are easy to get hurt?
1. Lean your upper body against the machine.
Some people exercise on the treadmill, and they will habitually press their upper body lazily on the machine and run only with their feet? Being pressed on the machine at work can't effectively move to the hips and core. To make matters worse, the muscles and joints of the shoulders and neck are forced to bear more weight than being crushed. He said: "When you lean on it, about 30% of your weight will be transferred to your arms, shoulders and neck. It is suggested to hold the handle lightly with both hands and keep balance to reduce sports injuries.
2. Breathing error
Most people breathe too shallow during rest and exercise. Deep breathing can bring oxygen to the body, make muscles play their best role, and pay attention to all kinds of pushing, pulling or rotating movements of the body. "He stressed that if you don't take a deep breath during exercise, oxygen can't be transmitted to the brain, which can easily lead to dizziness or high blood pressure.
3. Do high-intensity indirect training every day.
Although this kind of training can consume a lot of calories in a short time, it will make muscles tired after a long time. After exercise, muscles should be given time to repair and strengthen. It is suggested to rest for 48 hours before the next high-intensity exercise to avoid sports injury.
4. Repeat the same aerobic exercise
Many people are used to doing the same exercise to keep fit, which will keep the same part of the body injured. The correct way is to combine different intensity exercises, such as jogging 10 minutes and walking 10 minutes. The combination of strength and weakness can reduce the joint burden.
5. Long-term lack of exercise
People who haven't exercised for a while tend to lean forward once they start exercising, and the hip flexors are tight, which reduces the range of hip extension and overstretches the lower back. You can have your feet shoulder width apart, your hands akimbo, and your left foot cross forward to form a lunge. Bend your knees at the same time until your right knee touches the ground. When you keep your body upright, you can raise your hands, slowly turn your hips back while lifting them, and wait for 30 seconds before changing sides. This action can increase the flexibility of the hip joint.
6. There is only one way to lose weight
Losing weight is not just exercise or dieting! Many people think that they can lose weight by going to the gym, but in fact, there are opportunities for exercise everywhere in life. It is good to try to integrate exercise into life and lose weight with diet. A study pointed out that the calories consumed by exercise in a day are limited, and it is necessary to cooperate with diet to keep the calories to a minimum. So don't think that the more you exercise, the faster you lose weight, otherwise it will only increase the burden on your body.
2, the fastest way to lose weight
1. Take a walk or climb stairs.
Parking far away from the office, getting off the bus or MRT station one or two times in advance, and climbing stairs are all good methods. Because it will force you to walk more, it will increase your heart rate and your body's metabolic rate in a short time.
Have a cup of black coffee before starting the day's work.
According to the survey, caffeine will increase the metabolic rate, but don't add any milk, cream and sugar, which will destroy the benefits of coffee.
Eat breakfast within one hour after getting up in the morning.
Breakfast helps to start your metabolism, especially if you eat breakfast within one hour after getting up. Because metabolism goes into sleep mode at night, the first meal after getting up is to restart it. Choosing foods rich in fiber and protein, such as whole grains, low-fat milk, berries, etc., can make the metabolic efficiency play the fastest.
4, oral conversation instead of email.
When interacting with colleagues at work, try to walk over and talk to colleagues face to face instead of sitting at work all the time. Give yourself more opportunities to get up and walk, even if you go to the toilet or pour yourself a cup of tea, you can adjust your heart rate and improve your metabolism.
Choosing the right food for lunch can promote metabolism.
The combination of protein and carbohydrates can provide all the energy needed for a day. For example: chicken, lettuce, tomato, whole wheat bread sandwich and a fruit.
6. Drink cold water of about 20 degrees.
Drinking cold water can make the body burn more calories, because the body must work harder to keep its body temperature, so it can burn more calories.
7. Short-term high-intensity exercise can promote metabolism.
On the treadmill or during aerobic exercise, most people will continue to do it for a while, but never, remember to have a rest interval, because short-term high-intensity exercise can promote metabolism. So sprint for 30 seconds, then rest for 30 seconds, repeat this pattern for 30 seconds, rest for 30 seconds, and repeat this pattern for 10 minutes.
8. Take a minute to relax in the evening
When the pressure of work or life is high, the body will release cortisol, and too much cortisol will slow down metabolism. In order to prevent this situation, take a minute to relax at night and you can improve it. Do anything that makes you feel relaxed, such as yoga, chatting with friends, meditating or taking a bath.
9. Sleep is the key to promoting metabolism.
The body needs sleep to restore and maintain muscle mass and normal circulation in the body. Sleep for 7 to 8 hours every night, and your metabolism can be maintained at its best.