Core tip: This era is a time of thinness and beauty, and obesity is the nightmare of every woman who wants to be beautiful.
Looking at the fat and fat in the body, the MMs are very sad and depressed. But those sisters ignored the more effective details when using various weight loss methods. Now I tell you what they are.
1. High frequency and high intensity healthy exercise
Does high-frequency, high-intensity healthy exercise really allow us to accelerate the removal of excess cellulite and fat from our bodies? Actually not, as long as you master the correct exercise method and pay attention to details, you can also make the exercise effect more effective.
2. Exercise effect will be better when segmented
Divide the 2 hours of fitness exercise into 40 minutes and do it 3 times in total. The fat consumed is almost divided into 60 minutes and do 2 times in total. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. Therefore, as much exercise as possible, weight loss will be better.
If you master the strength and weakness rhythm in 30-45 minutes of aerobic exercise, your calorie expenditure can be doubled. That is, in the high-intensity exercise, a gentle recovery time is added intermittently. The adjustment of exercise frequency varies from person to person, which does not mean that anyone must exercise until the heart beats violently, sweats a lot, and is short of breath to achieve good exercise results. All you have to do is to speed up your exercise frequency in a short period of time, 15% faster than usual, for 3-5 minutes, and then slow down the exercise frequency to the usual state.
3. Burn 10% more calories under load
套 Put on a weighted vest while walking or jogging, which can help you burn 10% more calories. Weight-bearing vests are better than tying sandbags on their legs or lifting dumbbells on their hands, and they help bodybuilders control their posture. To be on the safe side, do not carry more than 20% of your weight (for example, for a woman weighing 60 kg, the weight should not exceed 12 kg).
4. Walk in the water while swimming
行走 Walking in the water while swimming increases the resistance of the body. American sports psychologists have given an interesting name to this sport, called "surfing in the mud". This method sounds easy to do, but after trying it, you will find that it takes a lot of hard work to complete the sport Far more than the usual fitness methods, because the human body is subject to 12-15 times the resistance in the water. Can make the body burn more calories.
5. Exercise in the evening
In the evening, various physical indicators of the person reach peak values, such as heartbeat and blood pressure regulation. The peak of human oxygen intake is also in the evening. In addition, in the evening, the regulation of hormones and enzymes in the body is at the optimal state. People's various feelings are as visual , Touch, smell the most prosperous period, so exercise at this time is more conducive健康。早上锻炼可能导致heart attack. This view is the result of years of research by medical institutions in the United States.
6. Don't take carelessly during exercise
The exercise process can not be treated sloppily. Every step must be completed carefully and strictly, and the maximum exercise effect can be achieved in a limited time. Regarding the range of motion required by the coach, although it is necessary to do what you can, it is best to do your best to ensure that each action can achieve the best effect it should achieve.
7. Balance calorie consumption
When exercising, pay attention to the balance of upper body and lower body in caloric consumption. So if you don't want to spend more time on fitness exercises, about 45 minutes of exercise time is the most suitable. Choose those that can exercise the whole body, such as swimming, rowing, skiing, dancing, full body aerobics, etc.
8. Concentrate while exercising
集中 When you exercise, you should concentrate. If you exercise some muscles of the body, the whole body's attention and feeling should also focus on this part, the exercise effect will be better. For example, if you combine leg movements with your movements and focus on your abdominal muscles, gluteal muscles, and quadriceps, you can promote the development and growth of these muscles and make your steps firm and strong while walking.