Because it consumes fat, it needs more oxygen to participate. Exercise intensity is lower than cardiopulmonary training, only 35%~55% of Descartes formula is needed, and exercise time is longer. Bodybuilders spend a lot of time walking on the treadmill every day before the competition, just to lose fat. It's that simple!
You need dynamic stretching before exercise and static stretching after exercise. Don't do it backwards. If you don't pay attention to stretching, you may be injured during exercise and your muscles will be stiff and sore after exercise.
Dynamic stretching refers to doing some stretching actions continuously, each action is in place, and then replacing the next stretching action, instead of keeping one stretching action still.
Dynamic stretching has other benefits: it can make more joints of the body participate in activities and raise body temperature faster. And the action does not leave the ground, there is no impact, and the joint can be well protected.
Six reference movements of dynamic stretching (the following picture is from Sohu "Global Fitness"):
Nine reference actions of static stretching:
Compared with cardio-pulmonary training and fat-reducing training, muscle training is mainly for looking good! Including muscle endurance, muscle strength and muscle quality.
Walking is really a worthwhile exercise. Walking is of great help to cardiovascular system, weight control, flexibility and muscle endurance.
Every muscle can be trained with the coach. But no matter how you practice, you should pay attention to one thing: the training of each group of movements must be exhausted, that is, the next movement can't be done.
Some people say that it's like when you have no strength at the end, someone points a gun at your forehead, and the last action you are forced to complete at this time is called exhaustion. (If you can't do exhaustion, then muscle fibers can't be fully mobilized, and the effect of strength training will be much worse. )
1. Open the muscle knot with a foam shaft. Feeling stiff or uncomfortable before exercise is caused by long-term work at desk or unscientific exercise. At this time, I need to massage myself with a foam shaft and rub these stiff knots.
2. Dynamic stretching. It usually takes 10-20 minutes.
3. Special training. For example, cardiopulmonary training, muscle endurance and muscle strength training.
4. Static stretching. 10-20 minutes. If there are still stiff muscles at this time, rub them off with a foam shaft. So after the fitness, the body is very relaxed and comfortable. If you feel uncomfortable or tense in your joints after each exercise, there must be something wrong with the exercise content or exercise sequence. )
After cardiopulmonary training or fat reduction training to a certain extent, when further practice is needed, such as how to practice muscle endurance and muscle strength in a certain part.
At this time, you need to find a professional coach or a friend who knows fitness knowledge to teach you. Don't find your own tutorial to practice at home from the beginning, because it is easy to make mistakes and bring you harm.