Of course, it is not entirely the fault of running that the stomach and arms become soft after losing weight.
There are still many benefits of running, such as improving heart and lung function, reducing blood fat and losing weight. As long as we pay attention to scientific and reasonable exercise, relaxation can be avoided. Here are my suggestions:
1, don't lose weight too fast, pay attention to balanced nutrition.
If you lose weight too fast, run too much, and eat too strictly, your skin may relax. It is recommended to run 3-4 times a week for 40-60 minutes each time. At the same time, we should pay attention not to control our diet excessively, reduce the intake of carbohydrates and fats appropriately, and eat more protein, vitamins and dietary fiber to ensure the body's nutritional supply. It is recommended to control the weight loss speed at 2-3 kg per month. Too fast is easy for the body to eat, and it is also prone to skin relaxation.
2, weight loss can not simply do aerobic exercise, the necessary strength training is also very important.
Running is aerobic exercise, which is very helpful to lose weight. But you can't just do aerobic exercise to lose weight. The ideal slimming shape is not from a big apple to a small apple, but from a big apple to a more beautiful fruit. So anaerobic strength training is also very necessary. Moreover, the muscles increased by strength training can improve the basal metabolic rate of the human body, which in itself will help us consolidate the results of weight loss. In life, we often find two people with the same height and weight, but their bodies are very different. This is the problem of the ratio of muscle to fat.
Step 3 pay attention to skin care
Although exercise has many benefits, it is exhausting to the body after all. If it is outdoor running and other sports, it is harmful to the skin itself. If you want to exercise to lose weight, you should also firm and elastic skin, and some skin care is also needed.
Running can strengthen the muscles of the body. It says here that after running for a while, the muscles in my stomach and arms are loose because the running exercise is not in place. We need to keep going. In addition, you need to pay attention to ways and means when running.
First, do abdominal running. Running is a whole-body exercise. During the exercise, the muscles of the whole body are exercised. When running, the waist and abdomen should be tightened to maintain a high degree of tension. Taking the waist and abdomen as the core to exercise, running can achieve the effect of exercising abdominal muscles.
Secondly, you must insist on running every day. The effect of exercise is the result of long-term exercise. After three days of fishing and two days of drying the net, the muscles in your stomach will never be tight.
In addition, I will introduce several ways to exercise abdominal muscles.
1, abdominal rolling movement
Abdominal rolling is mainly to roll up the abdomen, and the method is similar to sit-ups. The most important exercise is to exercise abdominal muscles, which can be done on the yoga mat, lying flat on the yoga mat, and then rolling up the upper body. This method is relatively easy and suitable for girls who want to practice vest line. Generally, there are about 30 abdominal rolls in a group, and then every time they do 10 group, it may be difficult to insist at first and get up the next day.
2. Flat bracket
Plate support is also an abdominal exercise method. Flat support can also exercise the abdomen well. The method is to lie on the yoga mat, then support the upper body with your elbows, and then stand on tiptoe. You can do 1 min for one flat support, and then practice five times according to your body.
Step 3 bend over to exercise
This action is the simplest and has a certain effect on the abdomen and legs. The specific method is to inhale, stand with your legs straight, raise your hands over your head, exhale, take your hips as the folding point, put your upper body forward and down, put your hands on the ground or your fingertips on the ground, and keep breathing naturally for 3 ~ 5 minutes. Slowly bow your head and bow your back to stand up straight, and finally look straight ahead. This action is very effective for thin waist and stretching the ligament at the back of the leg.
The dislocation that said that running was not in place! Let me briefly say, why are you slacking off? Running consumes your water, glycogen in your muscles, a little fat, and of course a little muscle, but your skin is still the same, and it has not shrunk because of the decrease of substances in your body. The volume remains the same, but the mass becomes smaller, so the meat will be looser.
After aerobic exercise, drinking water is very important. Replenishing water can burn fat faster. After running, you can eat something, such as a banana or a purple potato, to restore blood volume and reduce muscle consumption.
Don't worry, it's just a stage in the exercise process. Our muscles are not all muscles, but more or less mixed with fat. When the glycogen consumption of muscle cells is almost the same, they will borrow energy from the fat next door.
Therefore, when the meat on the stomach and arms becomes soft, we must strengthen muscle exercise to make the skin firm, and we must persist in exercise. After this time, your muscles and skin will be greatly improved.
Running arms are soft because your fat and muscle mass are reduced and your weight is lighter, which is a good thing to some extent.
But at the same time, it should be noted that the leg muscles become hard and the upper limbs become soft. We should stretch and massage our legs and do upper limb strength exercises.
In this way, your lost muscles can grow through the process of tearing and repairing, and the weight loss effect can be consolidated.
This is normal. It should be loose. Keep on, your ass will collapse. Running is aerobic, it can't make your body strong, it will only lose fat and muscle at the same time, so after you want to run, you need to add strength training three times a week to strengthen your muscles.