1, what is the method of weight loss training?
First, the partial weight loss method
1, upper body training method
Feet shoulder-width apart. Bend your elbows and raise your arms flush with your chest. Put your hands on your chest and fold them hard. Hold your hands together for about 10 second, and then repeat for 3 times.
Note: when your hands are folded, your fingertips should be facing up, otherwise it will affect your strength.
Step 2 press your wrist
The distance between feet is shoulder width, and the left arm is tightly against the lower part of the rib. Bend your elbow, lift your right arm upward, press the palm of your right hand on the palm of your left hand, and then press your wrist hard, and keep this position for about 10 second.
Repeat the above action for 3 times, and then do the opposite, and repeat it for 3 times at 10 second. The above actions can make the upper body listen, which is very beneficial to develop the muscles of shoulders and arms, and you don't have to worry about the phenomenon of muscle bulge in your arms.
Second, the waist training methods
1, lateral buckling of the body
The distance between your feet is slightly wider than your shoulders. Straighten your right arm, keep your knees upright, then bend to the right until your right hand touches the ground, then lift your left arm and bend naturally along the bent side. Do this action 20 times in a row, and then do it 20 times like a left bend.
Warm reminder: this action has the best effect on reducing excess fat in the waist and abdomen, so friends who want to lose weight should practice regularly.
2. Steering movement
The distance between your feet is also a little wider than your shoulders. Imagine that you bend slightly, then stretch out your palm, raise your arms horizontally in the same direction as your shoulders, then bend your elbows at the same time, turn your waist around your shoulders, make your upper body turn right as far as possible, keep your arms level with your shoulders, then form a rotation action centered on shoulder rotation, and then bend your left side with the same action, and so on 100 times.
3, arm rotation movement
Stand by the wall on the left, keep it parallel to the wall, with your feet slightly wider than your shoulders and your feet slightly farther away from the wall. Straighten the right arm away from the wall to shoulder level. The left arm naturally hangs on the side of the body, then the waist should turn left, and the right side should be supported on the wall, and then retracted. Pay 30 times for this action.
Warm reminder: the distance between the wall and the foot can start from 20 cm, and then gradually increase the distance. Remember that the right arm should be straight and not bent, and the rotation should be based on backache.
4. Shoulder-back handstand exercise
Lie on your back and do the lateral muscle exercise of a bicycle with two pedals. This exercise is mainly to lose excess fat around the abdomen. You should increase the strength of your legs when you bend your knees alternately up and down.
2. What should I pay attention to in weight loss training?
1, strength training is essential.
As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.
A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.
Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
2. Segmented movement
Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
3. Exercise for at least 20 minutes.
Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.
The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.
4, the action should be concise and feasible
When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.
For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.
5. Diversification of sports.
No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.