fitness instructor

Tell me my little suggestion. Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to persist, let alone practice.

where

Where can you lose weight? Those who boast that you can lose weight quickly are not reliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.

first

aerobic exercise

1, running: 3000 meters a day should not be less than this number, and the speed is appropriate, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer, or the speed is faster. (generally, it is necessary to ensure that the time is more than 30 minutes, because what starts to be consumed after 20 minutes is

fat

. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can be a good promotion.

one person

Good health and

form

Lay the foundation for other high-intensity sports.

Abdominal exercise is essential every day.

abdominal muscle

It belongs to the core muscle. You can practice the whole core muscle group in the following ways. 1, front panel type:

push-up

Pose, put your arms on the ground,

armrest

Bend down, right under your arm, put your weight on your forearm, and your body is in a straight line from your shoulders to your ankles, supporting your core muscles and tightening your abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, one side.

take a deep breath

(Persistence time can slowly accumulate to 30 seconds, but you can continue to do it after a break of 5 seconds. 2. Side-flat type: Hold the ground with one hand and put the other hand on the waist, tighten the core muscles, contract the abdominal muscles and lift.

hips

, the body in a straight line,

behaviour

Take a deep breath and stick to the same time as above.

Two-serve right

Take turns. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to

Abdominal rolling

Exercise is sit-ups. Don't lie down completely. Support yourself with abdominal strength and get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, and generally feel for yourself.

Abdominal muscles

I can't stand the tension, and the feeling of fatigue stops. You can borrow the power of your hand at first.

There is also self-respect squat: stand up straight,

Bilegged

Open the shoulder width, stretch your arms forward at shoulder height, tighten your core muscles, naturally arch your lower back, lower your body as far as possible, and put your ass back.

knee

Bend over and keep your arms in the same position from beginning to end.

thigh

The upper part is parallel to the ground, or lower. The center of gravity of the whole movement is on the heel rather than the toe, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.

Of course, the popular abdominal ripper on the Internet is also a good choice.

Push-ups can be practiced well.

breast

And the closer you get, the more you practice your arms. 15~ 20 once, and then rest for 30~

60 seconds

, and then continue to fight for 3~4 groups.

Shoulders should be widened and kept wide.

pull-up

It's a good method, but this movement can't be done without considerable strength, and it doesn't work, so I'd better practice something else first.

You can eat some after exercise.

Fruit, try not to go after 10 in the afternoon.

eat something

Go to bed before 0/2 o'clock at night/kloc-and get up at 7-8 o'clock in the morning to give yourself a big stretch, which can stretch your bones and muscles well. What you have to do after getting up is to drink about 300~400ml of boiled water. People are people when they get up.

Expel toxin

Time, need water supplement, this

habit

no matter

What time?

Keep them all.

breakfast

Be sure to eat, every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .

These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you.

Your adoption is the driving force of my service.

I wish you a happy life and success in losing weight. . .