It is very important to develop good weekly exercise habits. You don't have to go every day to have a good effect, and it's not without effect to go only a few times a week. I don't advocate the rapid weight loss that many people say, go every day, twice a day, two weeks a week, and no rest for a month. After all, after being fat for so long, it is still difficult to lose weight at once. With such a great intensity, it will be difficult to persist and the body can't stand it. And everyone has to work, go to work and date. If you go to work all the time during the day, it will be great to keep it three times a week.
Pack up the fitness equipment.
Pack your gym bag in advance, or you will often forget things when you are too late the next morning (remember to ask the coach for class for the first time and forget to bring fitness pants! ! Sorry, I forgot to bring my sports bra, too. The vest I wear outside is more transparent. I feel that people in the gym look at me strangely. I also happened to forget to bring a towel, so I had to air dry naturally. . In short, there are still many things forgotten. Wearing a daily steel bra during exercise can't protect the chest, and the ordinary cotton T-shirt is too wet to dry. Beautiful equipment makes sports more energetic.
Necessary equipment:
Professional rims-free sports bra+comfortable fitness pants+sports gloves (equipment rubbing hands)+kettle.
Fitness clothes+pants: BadCouple
Sports gloves: As a person who often drops gloves. . We will have to go unarmed.
Washing essential:
Towel+toiletries+lotion+makeup remover+mask+clothes change.
Remove makeup: remove makeup before exercise, otherwise it will hurt your skin.
Toner: Replenish the skin in time after exercise and clean it with cotton pad for the second time.
Mask: SK-II ex-boyfriend mask, applied when blowing hair. It's perfect. After exercise, the skin is also taking a deep breath. The mask helps the skin absorb nutrients, so that it won't dehydrate. I will go straight to sleep when I get home. You will be very tired after exercise, and you don't need to apply all kinds of water emulsion. The whole essence of the mask is equivalent to applying ten layers of water emulsion, even more nourishing, which is necessary for my exercise ~
Before exercise: warm up dynamically
The simplest warm-up to activate your body is to jog on the treadmill for 5 minutes.
Feeling: the body is slightly hot and sweaty, with a speed of about 7.2.
If you don't have time to run: you can jump in the same place for 30 minutes and raise your legs high.
Turn your shoulders and move your joints.
Where to practice that day, you can exercise separately for that part.
For example, practicing hips and legs, you can come to several groups of squats to exercise.
Three strength training
Whether it's reducing fat or gaining muscle, combined with strength training will double your efficacy and burn fat.
Fat reduction = 30-45 minutes in anaerobic zone (fixed instrument zone+self-loading)
Shaping = warm-up for 5 minutes+anaerobic for 60 minutes (fixed instrument area+free instrument)
You can do aerobic exercise one day a week instead of aerobic exercise to improve your cardiopulmonary ability and body flexibility. One day a week, every part can be practiced to activate the whole body. You can use a small weight on this day, and you can practice a part in combination with your abdomen or arms in the remaining days.
Aerobic training
Fat-reducing babies cooperate with aerobic training to help the whole body lose fat. Babies who lose excess body fat without losing fat can also cooperate with weekly aerobic exercise to keep their hearts and lungs. Flexible body.
Fat loss = more than 35 minutes in aerobic zone (bike zone or aerobic zone or gym)
Shaping = anaerobic or 20 minutes (aerobic area)
Five photos, records and photos were all given by my husband or coach.
hahaha. After a hard day's exercise, you must take a picture, right? Force the coach to take a picture, take a picture in front of the mirror, and let the fairies play freely. My coach refused to take my picture, and he refused. Threatening the coach, he wouldn't continue the class unless he made a move, so the coach took the initiative. . . hahaha. You can take a good picture or call me hee hee.
Six: Stretching after exercise
Doing static stretching after exercise is different from moving around before exercise.
You can pull the part you practiced that day: 15 ~ 30s.
[Proud] Tips:
Remember to pull when you practice your stomach, or you will be sour the next day.
Good running: stretching calf+thigh
Hips: Stretch legs+thighs
Chest: Stretch the left and right chest.
Back: Stretch the back left and right.
Arms: Remember to relax Darby's muscles.
Seven: Bathing after exercise+skin care
Do not like to go home to wash, sweat after exercise, easily catch cold, catch a cold, not worth the candle. Don't take a bath immediately after training, take a short rest. Clean the skin well+make-up water for the second time+apply a mask to protect the skin. It's very late to go home from exercise every time. Take a bath in the gym and blow the gap between your hair, then you can replenish water and apply the mask.
I usually use SK-II ex-boyfriend mask, which has been in stock for thousands of years, once a week. After exercise, the pores are open and the absorption is particularly good. And the mask is full of Pitera? The essence feels particularly cool. After using it, I can take care of my neck, arms, knees and calves. After all, I have trained for so many hours. After careful nursing, I woke up the next day with bright skin and tender feeling.
Generally, a box will be stocked at home. Basically, when I go abroad, I stock up at duty-free shops. After all, the price of domestic counters is still a bit expensive. These two boxes were stocked at the duty-free shop in Korea last time and have not been used up. I remember that the price was about 1300 RMB, and more than 600 boxes were super cheap, much cheaper than domestic counters! What's more, you must buy skin care products when you go to Korea ~ it's more favorable than Japan. My sister in Korea is very warm, gentle and lovely, and she often exercises, so she is afraid of lack of water on her skin, so she still needs to make it up ~
Eight: replenish energy after exercise
I am often hungry and want to eat after exercise. After exercise 1 hour, it is easy to be absorbed, and you can make up what you eat.
If you are reducing fat, eat less: bananas+yogurt eggs are enough to feel full.
If it's shaping, eat boldly, supplement it with a cup of protein powder, and make your own milkshake or something. It was specially sent in my previous notes. If you are not clear, you can go and have a look. Mm-hmm ~ These are the eight processes that I have to go through every time I practice the classics. Report over!
Eight essential parts of exercise: preparing sports equipment+warm-up+anaerobic+aerobic+taking photos+stretching+bathing+skin care+supplementing energy. From these eight steps, witness the changes in your body! Yaoyaoda