The movement of burning shuttlecock is divided into four movements: kicking shuttlecock, knocking shuttlecock, kicking shuttlecock and wiping shuttlecock. When you do it, you can adjust it according to your own rhythm, which can be fast or slow. For most people, if the whole process is slow, such aerobic exercise can be classified as aerobic exercise. But if you do it at a faster speed, it belongs to anaerobic exercise.
Remarks: The difference between aerobic exercise and anaerobic exercise. Aerobic exercise is an exercise with sufficient oxygen, with low intensity and long duration, such as jogging, cycling and walking slowly. , will consume a lot of fat, good weight loss effect; Anaerobic exercise is strenuous exercise that feels like lack of oxygen. Faster and more explosive, such as running fast, skipping rope, push-ups and so on. It mainly consumes sugar, and the weight loss effect is not as good as aerobic exercise.
Is it good to lose weight by kicking shuttlecock? Stick to it and pay attention to diet control, which will have a good weight loss effect.
Shuttlecock is a kind of exercise to lose weight, which can consume excess calories and burn fat to achieve the effect of slimming and shaping. However, any exercise to lose weight can not be completed overnight, and it needs long-term persistence to see good results.
If you can insist on shuttlecock exercise about four times a week, each time 1 hour, a person weighing 50 kilograms can consume about 250-400 kilocalories in one exercise, and at the same time, you can lose about 5 kilograms a month under the condition of paying attention to a healthy diet with low fat and low oil.
But you can't see the effect if you don't persist in exercising for three days and fishing for two days. It is impossible to lose weight by jumping shuttlecock. In addition, if you exercise alone, you can't lose weight without controlling your diet, and you may even get fat.
What are the benefits of shuttlecock exercise? Its benefits mainly include the following points:
1, improve the coordination of the body. Many times, the shuttlecock movement needs a foot as a support point, which can effectively exercise the balance ability of the human body. More importantly, in the process of shuttlecock movement, good cooperation of hands, feet, shoulders and elbows is needed to carry the movement to the end. Therefore, this exercise helps to improve the coordination of the body.
2. Strengthening the Strength of Lower Limbs Shuttlecock requires the lower limbs to perform various movements continuously, such as kicking and lifting legs, which can effectively strengthen the muscle strength of lower limbs, improve the blood circulation of lower limbs and enhance the flexibility of joints.
3. Prevention of Cervical Spondylosis For people who often work at their desks, shuttlecock exercise is also a very beneficial exercise, which can not only avoid the stiffness of spinal joints caused by long-term desk work, enhance the stability of joints, but also prevent cervical spondylosis.
4. Relieve psychological stress Shuttlecock exercise can bring a good mood, because doing shuttlecock exercise stimulates the brain to release chemicals, which makes people feel happy and relaxed, thus enhancing their self-confidence. Shuttlecock exercise can be carried out through social activities, allowing everyone to enjoy time and relax during exercise.
5, improve sleep, often participate in physical exercise can make people fall asleep faster, sleep quality is better, but remember never to do physical exercise before going to bed, otherwise you will be too excited to fall asleep.
Supplementing energy for daily exercise will increase muscle strength, make people have stronger endurance, exercise, exercise, help the body deliver oxygen and nutrients to various tissues, and make the cardiovascular system work more efficiently.
7. Weight loss and shaping Through shuttlecock exercise, you can improve the body's metabolic rate, burn more fat energy, effectively reduce fat, maintain muscle content, and achieve the purpose of weight loss and shaping.
4. There is no absolute uniform standard for how often shuttlecock is practiced, because everyone's training objectives, physical condition and athletic ability are different, so it can't be generalized and needs to be decided according to their own situation.
1. For people who don't usually exercise much, it is suggested that the frequency of starting exercise can be maintained at two or three times a week. The duration and intensity of each exercise should be about 30-40 minutes according to the standard of "feeling mild or normal fatigue after exercise and recovering automatically after two or three days' rest". If they feel too tired after the first shuttlecock exercise, they will reduce their intensity next time. On the contrary, it will increase the intensity and increase some time.
2. If you usually exercise regularly, you can operate shuttlecock as aerobic exercise with a selected duration. Generally, the duration of an exercise of 40 to 60 minutes can fully meet the exercise needs of ordinary bodybuilders.