Try exercise and diet control, but still can't reach the ideal sebum rate. Let me ask you, have you ever done aerobic exercise? ! First you have to know what aerobic exercise is, right? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. In the process of exercise, the oxygen inhaled by the human body is equal to the demand, so it is called aerobic exercise.
Is aerobic exercise measured by heart rate! The amount of exercise to keep the heart rate at 150 beats/min is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time. So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week.
Aerobic exercise and strength training have the same fitness effect, except that aerobic exercise consumes fat first, while strength training consumes sugar in the body first, and aerobic exercise consumes more calories than strength training. Therefore, if you want to lose weight through exercise, it is recommended to choose aerobic exercise.
The top three aerobic exercises are jogging, swimming and cycling. Are they all outdoor sports? ! It's good to have a treadmill at home, but running on the treadmill for 30 minutes is boring and laborious. If you want to swim, you have to go to the swimming pool, and you have to go outdoors by bike ~ ~ ~ The aerobic aerobics set shared by you at the following seven-point weight loss training camp/closed weight loss training camp can be done at home! Put it away. No, thanks!
STEP 1: open your feet at 45 degrees, relax your arms, and close your hands down; When you stand up, put your hand above your head. This action is equivalent to warming up and needs to be repeated 20 times.
STEP2: If the feet are more open and the pace of work is more. Then the left foot should have a forward "push" action and the right hand should touch the ankle. Repeat 20 times. Then do it again in the opposite direction, paying attention to the "push" action of the leg, and repeat it 20 times.
Step 3: The really deadly fat-reducing campaign has begun. At this time, you need two dumbbells. Stand on one foot with your left foot, swing your upper body back and forth, bend your knees with your right leg first, and then stretch back, paying attention to keeping your body balanced. This action is repeated 20 times.
STEP4: Don't put down your right leg, bend your arms on your sides, and repeat the action of swinging up and down with your hands and a raised leg. Try to control the fluctuation amplitude to be small and even. This action is repeated 10 times.
Step 5: Still point the toe of your right leg to the ground, and then lift it sideways. Lift your right leg and extend your left arm forward. This action is repeated 20 times. By this time, you may be out of breath, Bart! Be sure to stick to it and don't give up halfway!
Step 6: Change your left leg, repeat the first three steps, and keep breathing. If you are really tired, slow down, but pay attention to the standard of action and never stop. Aerobic exercise has low intensity, rhythm and long duration. If you give up halfway and can't maintain your heart rate, you won't be able to burn fat!
Step 7: Raise your right leg and kick forward, while raising your arms over your chest. Repeat 20 times. Then change your left leg. I believe that at this time, most people already have the idea of giving up. You need to keep reminding yourself in your mind that you must stick to it for beautiful lines!
Matters needing attention in exercise to lose weight
First, add protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
Second, sports should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
Third, keep the training interval.
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
Fourth, a healthy and reasonable diet.
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
Fifth, warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Step 6 exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.