Many people only know to lose weight, but they can't lose their beautiful lines and temperament by running yoga aerobics for a long time and becoming a bamboo pole. Being thin is not beautiful at all! Other people's sister paper is an "eye-catching artifact", with a small figure and smooth lines. It's not that you are not serious enough, but that you don't understand the benefits of doing more exercise. To build a slim figure after losing weight, your exercise style needs to evolve! Besides running yoga and aerobics, these three kinds of exercises are the most suitable.
Top. 1 fighting sports (aerobics, taekwondo, etc. )
Kicking boxing can be accepted by the majority of beautiful women, thanks to Victoria's secret's strong admiration for angels in recent years. Don't think this is a rude sport for men. Boxing, karate, taekwondo, kungfu and some dance movements are also good ways for women to exercise. In the intense music, do some basic boxing and taekwondo leg exercises. In the process of punching and kicking, you can wave your fists with the music, vent freely and sweat freely. It is a new "barbaric" weight loss fashion.
Efficacy:
1. Let urban white-collar workers have another way to release their body and mind. Modern people are generally under great work pressure. When punching, the abdominal muscles contract and yell, which can not only exercise the waist and abdomen muscles that are not very easy to use at ordinary times, but also punch hard and yell is a good way to relieve emotions.
2. The slimming effect is full. Because of the strong instantaneous explosive force and great limb stretching, the amount of exercise is greater than that of traditional aerobics. Jumping/kloc-0.5 to 20 minutes is equivalent to 30 minutes of aerobic dance, which can consume at least 200 to 300 calories.
3. The movements are easy to learn. You only need to make many quick moves such as boxing and kicking, and you don't need the coordination of your whole body movements. It's easier to learn than rhythmic gymnastics.
Aerobic boxing can not only burn calories, but also exercise every muscle of the whole body. At the same time, the elasticity, flexibility and reaction speed of the body will be improved as never before.
Simple practice method:
1. Left straight punch
Stand forward with your left leg, heel off the ground, facing the target, arms and shoulders in a straight line. When punching, the left heel is lifted and swung outward, and the order of force is leg, waist, shoulder and fist.
2. Left hook
The right leg is in front, the center of gravity is in front, the arm angle is 90 degrees, and the punch is as long as possible from bottom to top.
Step 3 swing to the right
Stand still, spread your legs and face the target. When punching, the arms and shoulders form an arc greater than 130 degrees, and the order of force is leg, waist, shoulder and fist.
kick
Keep your feet shoulder width apart, focus on your hind feet, look at the target, blow on your knees, lean back slightly, kick the target with your feet, and then return to the starting position.
Blow your knees
Feet shoulder width apart, front and back feet, center of gravity on the back (left) foot, look at the target, and hit your knee with your left foot.
6. Right leg press
Open your feet in parallel, with your toes in front, your right foot bent 90 degrees, your knees not exceeding your toes, your thighs close to the horizontal line, your feet on the ground, your left foot straight, and your hands balanced to the left.
Precautions:
1. Remember to use a sheath at the joints to protect your tendons and ligaments from strain.
2. Do enough warm-up before exercise, relax joints and muscles, and then start punching.
If you find muscle ache after exercise, you'd better ice it immediately.
4. Be sure to follow the coach's standard movements and master the control of your body.
5. Do what you can, expand or narrow the scope of action according to your own tolerance, and avoid injury. If you feel uncomfortable, stop practicing.
Top.2 Appropriate weight training (self-weight training, lifting iron in the gym, etc. )
Weight training is a kind of exercise training aimed at increasing muscle strength and volume, but you don't have to be afraid to grow terrible muscles. It is difficult for women to develop obvious muscles because of their natural hormone levels, but increasing muscles can make you tighten your lines and improve your basal metabolic rate. Therefore, doing more weight-bearing training can not only burn fat, shape and eliminate pain, but also have more unexpected benefits.
Efficacy:
1. Turn fat meat into muscle. Retraining can transform fat meat into type II muscle fibers, effectively improving the overall metabolic rate. As long as the proliferation of type II muscle fibers is strengthened, fat meat will become muscle.
2. Eliminate back pain. Sitting at my desk all day, my lower back is stiff and painful. This is because the strength of the core muscles is not enough to support the pressure generated by the spine, which causes discomfort. Experts suggest that we should not only pay attention to hip movement, but also pay attention to abdominal muscle exercise, strengthen core muscle groups to support the whole body trunk, improve bad posture and eliminate back pain.
3. Fight osteoporosis. In the process of retraining, muscle tension expands, which makes bones "feel" external pressure and produce "confrontation" reaction, which can increase the mineral content in bones and improve the strength of bones. Relatively speaking, aerobic exercise can't produce enough pressure, so the effect of preventing bone loss is not obvious.
4. Reduce the risk of diabetes. It is reported that retraining helps to control blood sugar, which can increase the growth of white muscle, while white muscle consumes glucose to produce energy. In addition, the study found that if adult men retrain for an average of 150 minutes per week (30 minutes each time ***5 times), the risk of diabetes will be reduced by 34%. If you add aerobic exercise, the risk can be reduced by 59%.
5. Lower blood pressure. The study found that after 45 minutes of gravity training, blood pressure can drop by 20%. This result is even better than taking antihypertensive drugs. But for those who retrain irregularly, the antihypertensive effect can only last for 30 minutes, but for those who retrain regularly several times a week, the antihypertensive effect can last for 24 hours.
6. feel happy. In the state of exercise, the human body will produce endorphins and feel happy. Studies have pointed out that exercise can bring people * * *, and long-term exercise can also alleviate the feeling of depression and inhibit the onset of depression.
Simple practice method:
1. Box Squat
Find a chair to help. Keep your feet shoulder-width apart, bend your knees, and lower your hips as low as possible, as high as your knees. Then stand up straight. If you don't feel heavy breathing after doing three groups of 20 squats, then you can consider trying one-legged squats to increase the difficulty.
2. Reverse pull-ups
Stand in a chair with your hands slightly wider than your shoulders and your chin at the same height as the horizontal bar. Then, leave the chair and reduce your falling speed as much as possible. Repeat this action 3 to 6 times at a time.
Step 3 worship Buddha
Kneel first, then lean forward, as close as possible to the ground, and press your forearm on the ground-a bit like the semi-turtle posture in yoga. Then put one leg as far back as possible. This is the starting position. Then, slowly lift the upper body perpendicular to the ground. After a momentary gesture, the holder is close to the ground when he advances for the second time. One group repeats 15 times, and the other leg does another group.
British electric company (English Electric Company)
First of all, from standing naturally, quickly squatting, into a squat action. Then, put your hands on the ground, jump your feet behind you and do a push-up. After that, jump up again, into a squat posture, and finally resume the original standing action. Try to do it 20 times at the beginning, and then you can gradually increase it.
Precautions:
1. Weight training must be conducted under the guidance of qualified PE teachers or coaches. Don't do weight training alone.
2. Have enough warm-up exercise before weight-bearing training. Before training, check whether the equipment is installed correctly and its performance is good.
Step by step, beginners need at least two weeks to get familiar with the correct movements and let their bodies adapt to the new * * *.
4. Before each heavy-load weight-bearing training, we should do a group of lighter loads, so that the muscles concerned can be fully prepared.
Pay attention to breathing, concentrate and do your best to avoid injury.
6. If you have chest pain, abnormal breathing, dizziness, persistent joint or muscle pain, vomiting and other symptoms during exercise, you should stop practicing immediately.
Top.3 targeted core training
Tired of boring running and aerobics, try to join the core training. Core strength training is to strengthen and consolidate the most important parts of the body, such as neck, shoulders, waist and abdomen, hip joint and so on. Through targeted training, you can improve the balance, stability and flexibility of the whole body, and also strengthen the strength of these parts. After these basic trainings are put in place, you will strengthen your endurance. Your performance will be greatly improved at this time.
Efficacy:
1. Shaping a compact figure, the core training is mainly to exercise the core muscles of our body, which can transform our soft fat into muscles, tighten our curves, and let us get a good figure with bumps.
2. Consume more calories. An adult weighing 60kg will consume 180 calories when doing aerobic exercise for 30 minutes, and 2 10 calories when doing core training. Moreover, after completing core training, energy consumption will generally last for a period of time.
3. To cultivate a non-obese physique, core training is also an anaerobic training, which can improve our body's metabolic rate. When metabolism improves, our daily consumption will also increase, and our body will naturally become a non-fat constitution.
4. High-intensity core training can also promote the secretion of body hormones, promote cell growth, lipolysis, enhance immunity and other functions.
Simple practice method:
1. Knees touch elbows, and abdomen is closed.
A. Stand up straight, keep your shoulders in a straight line with your hips, raise your left hand, straighten your right leg to the side, and point your toes to the ground;
B. The left elbow is down, the right knee is raised, and the left elbow touches the right knee obliquely. Then return to the original position and touch your left knee with your right elbow.
Once in two steps, repeat 10- 12 times.
Step 2 sprint and roll your belly
A. Lie down, put your hands on your sides, straighten your legs and hang your heels on the ground15-30cm;
B. Sit up straight and bend your left elbow, similar to waving in a sprint. Keep this action and slowly blow the body to the highest point, subject to the right knee touching the chest;
C. resume the starting posture and keep your feet off the ground. Repeat the above action with the other hand and foot.
Three steps once, repeat 10- 12 times.
Step 3 roll and turn on the wall
A. Face the wall, sit on the fitness ball, lie on your back and let your back rest on the ball;
B. Stick your feet to the wall, with the distance as wide as your hips, keep your knees bent at 90 degrees, and keep your arms crossed;
C. Blow your body gently and slowly turn your waist to the left. Go back and lie down;
D. repeat this action to the right.
The above four steps are repeated once, and 10- 12 times.
4. Fitness ball pelvic tilt belly roll
A. Hold a 2-5kg ball with both hands on your chest, with your feet on the ground and your back and head facing the fitness ball;
B. Tighten your abdomen, push your body upward, push the ball in your hand to the ceiling until your shoulders leave the sphere, then put it down and return to its original position.
Precautions:
1. When doing core training, you should be very accurate about your own movement parts, otherwise it will be difficult to have an effect. When training, you should concentrate and subconsciously put your strength on your abdomen.
2. Arrange the training time reasonably. Although the effect of high-intensity core training is obvious, we must pay attention to the continuity of exercise.
Don't practice when you are tired. When the body feels tired, the effect of exercise will be poor; On the other hand, too painful training also consumes willpower, which is not conducive to our long-term persistence.
In fact, in the final analysis, the most important thing for these advanced sports is to pay attention to your physical condition and do what you can, otherwise it is likely to outweigh the benefits!