Three or five friends get together to talk about the recent situation and gossip as usual. Recently, fitness and sports have also become hot topics, among which there are many discussions about "stick style". Many people think that the better the slimming effect is by practicing the stick type and weighing for a long time, but these are common misunderstandings.
Myth 1/ Can you lose weight by practicing sticks?
Li, a fitness coach, said that static sticking is simple, and its main purpose is to exercise core muscles, increase the stability of the spine and improve backache. Although it is difficult to do at first, it can't achieve the effect of reducing fat and shaping.
However, under the basic static stick movement, combined with the movement of the front, back, left and right limbs, the intensity of stick movement can be increased, which not only helps to exercise the core muscles, but also achieves the effect of losing weight. The higher the bar strength, the more variable action groups, and after a period of time, obvious fat-reducing effect can be seen.
Myth 2/The longer you persist, the better?
When practicing stick, not only the forearms and toes touch the ground, but also the muscles of the abdomen, buttocks and legs should exert their strength. defying gravity holds up the body like a horizontal line. Many people think that the longer the stay time, the longer the muscle strength time, and the better the body shaping effect. In fact, if the static stick can last for more than 30 seconds, it shows that the body has adapted to such intensity, and the effect of continuing to lengthen the time is not obvious.
Li Jian suggested that it is best to increase the difficulty of the stick and provide new force through dynamic movement, forcing the body to strengthen muscle strength to maintain stability. Every time you add a new * * *, you can practice 10 second, 15 second, 20 seconds, and then practice more advanced stick movements until you can persist for 30 seconds. Over time, six-pack muscles, vest lines and peach hips are not dreams.
Myth 3/Can everyone practice sticks?
Not everyone can do stick movements. People whose core muscles are too weak often have a sunken waist when practicing. If they train blindly, it is easy to cause lumbar compression injury. In this case, it is suggested to practice the kneeling stick first to reduce the weight borne by the body, and then practice the normal stick action after the strength of the core muscles is improved. But if you hurt your shoulder or elbow, don't practice the stick, so as not to aggravate the injury.
Myth 4/Can you do the stick movement at any time?
In principle, laying a yoga mat on a clean floor about the size of tatami can complete the stick action, and it is not limited by time. However, in order to achieve the effect of weight loss and fitness, it is suggested to wait until the end of weight-bearing training before doing stick movements, so as to avoid the weakness of core muscles and affect the intensity of weight-bearing training.
Small:
In addition to the above misconceptions that need to be corrected, coach Li also reminded the public not to forget to keep breathing naturally when controlling muscle strength. Many people are prone to dizziness, wheezing and shortness of breath in order to support their bodies.
Static sticking, the main purpose is to exercise the core muscles. Although it is difficult to do it at first, it can't achieve the effect of reducing fat and shaping the body. The longer the tie rod, the better. Only by moderately increasing the difficulty according to the fitness of the body can we achieve the goal of enhancing muscle strength.