Spinning bike, right? Fat incendiary bomb? Say, in terms of heat consumption, it is definitely the first. Yu Ping said that spinning can consume 600 calories or even 900 calories in one class. Equivalent to two hamburgers? . It has obvious effect on shaping the lines of lower limbs.
Suitable for people: people who have a certain sports foundation, muscle strength and endurance to a certain extent.
Reminder: People with knee injuries, too big and overweight should be careful when riding bicycles. Moreover, for men, the pressure on sensitive parts should not be too great to avoid the problem of excessive prostate pressure.
Barbell practice, female students exercise breast enhancement
Barbell is a combination of barbell and aerobics. It can quickly improve the endurance and strength of muscles and shape body lines.
In barbell practice, there are 2.5 kg, 5 kg and 10 kg barbell pieces to choose from. ? Among the current aerobics, barbell exercises have the best shaping effect? . Modern women prefer barbell exercise because it has a good breast enhancement effect.
Suitable for the crowd: after all, barbell practice has a certain weight-bearing exercise, and the core area is stressed, without a certain sense of strength and balance, and it is easy to get hurt.
Reminder: It is not recommended to practice barbell exercises if there is a problem with the lumbar spine.
Step movement, S-shaped female figure
Treadmill exercise is a combination of step exercise and aerobic step exercise in physical fitness test, which belongs to long-term small weight resistance muscle exercise. Focus on shaping leg and hip lines.
Suitable for the crowd: radish-shaped and apple-shaped women are especially suitable.
Reminder: People with lower limb joint problems, including knee joint and ankle joint, should seriously practice step exercises.
Yoga, massage internal organs, recuperate body and mind.
Yoga, which is popular around the world, has countless loyal fans. A lot of exercise around the spine is especially suitable for office workers who are troubled by various neck, waist and spine diseases.
And practicing yoga every day is like doing a full-body leisure massage from internal organs and glands to muscles, bones and even the brain.
Suitable for people: suitable for all ages, especially for office workers with high incidence of spinal problems.
Reminder: Yoga movements should be quite precise, and you should be quite focused during the practice, and you must cooperate with breathing. The extension of the body must be within your own ability to avoid strain.
Exercise reasonably and lose weight reasonably.
Exercise can be done anywhere. Yu Ping said that skipping rope, climbing stairs, cycling, walking and outing are all good forms of exercise, but they need to reach a certain frequency and intensity to produce the effect of losing weight. It should also be carried out within a certain range and should not be drastically reduced in a short period of time.
? In theory, a reduction of 3 to 5 kilograms per month is a reasonable range? . The body should have an adaptation process. Excessive weight loss or gain may cause metabolic disorder and even become an inducement of diabetes. Therefore, it is necessary to reduce fat safely.
So how much exercise is reasonable? It is recommended to exercise three or four times a week. There is a formula to grasp the intensity of exercise and calculate the heart rate after exercise. (220- age)? 60% ~ 80%, which is the best range? . Generally, under the condition of adequate nutrition and rest after exercise, the body and mind feel good the next day, indicating that the amount of exercise is appropriate.