Go to outdoor mountaineering, go to the open nature to lose weight!
Mountaineering seems to be very simple, but even the simplest way up and down the mountain is skillful. Today for you to find some tips, to provide you with a set of scientific mountaineering fitness, can reduce fat slimming method. Entertainment, fitness and weight loss!
Mountaineering belongs to aerobic exercise, which can increase the protein in the blood, enhance the immunity, and help the toxins in the body to be discharged from the body in time. Promote metabolism at the same time, accelerate fat consumption, so mountaineering has a unique effect on slimming.
Warm up before going up the mountain
Remember to warm up before going up the mountain. Because at the beginning of mountaineering exercise, you can't increase the amount of exercise immediately, you must step by step, and then gradually increase the intensity according to a certain respiratory rate, so as to avoid the mutation of respiratory rate in the exercise. Warm up action should be carried out in the waist, knee and ankle, and the action should not be repeated.
1. Waist: standing, the distance between two feet is slightly wider than the shoulder, holding one leg with both hands, straightening the back and pressing the body down.
2. Active knee joint: bend the knee, put both hands on the knee joint, turn clockwise, then turn counterclockwise.
3. Active ankle joint: standing, the center of gravity is on one leg, the other leg is on the ground, first clockwise and then counterclockwise.
Supplementary reading:
Skillfully using elastic band to burn grease without knowing it
Latin Dance: the new fashion of thin belly
"Waist" beauty classic: hot belly dance
If you walk ten thousand steps a day, you will lose weight
The intensity of mountaineering
Tests show that mountaineering consumes more fat than other sports. If a man weighing about 70 kg climbs a 70 degree slope for 30 minutes at a speed of 2 kilometers per hour, he will consume about 500 kcal of energy, which is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50 meters per minute, or doing boring abdominal exercises for 50 minutes in the gym. If you want to strengthen the effect of fat shaping, it is best to keep climbing 3-4 times a week.
It should be noted that the greater the intensity of mountaineering, the better. The scientific requirement for intensity of mountaineering is to keep the heart rate between (220 age) × 60% and (220 age) × 80% beats / min. So, if you feel sick or tired when climbing, please stop to measure your heart rate.
Relax after going down the mountain
After mountaineering, you should relax your muscles in time, otherwise you may have leg pain, thigh pain or body pain. Because after exercise, more or less in the body will produce some by-products - lactic acid, so that muscle stiffness pain. Relax muscles in time, the effect of reducing fat and shaping will be better. Relaxation can be carried out on the parts (waist, buttocks, big and small legs) prone to soreness, stretching and relaxing. Each action is static stretching for 10 to 30 seconds, alternating on both sides.
1. Both sides of the waist: open your feet more than the hip joint, lean to one side, hands up and down in a straight line, perpendicular to the ground.
2. Buttocks: stand front and back separately, straighten the knee joint of front leg, bend the knee joint of back leg, keep the center of gravity backward, straighten the back, and make the body angle 30 degrees.
3. Tendon muscle group of hind legs: stand the feet front and back separately, straighten the knee joints of the front legs, lift the toes, bend the knee joints of the rear legs, straighten the back, press down with the hip joint as the center, touch the toes of the front feet with both hands, and make the chest close to the front of the thigh as far as possible.
4. Front of thigh: support with one leg, hold the same ankle with the same hand, keep the heel close to the hip as far as possible, bend the supporting leg, open the other arm outwards to keep balance.
5. Legs: separate the front and back of the feet, find a support point for the front foot, lift the toes, step on the ground with the heel, slightly lift the back foot off the ground, keep the body weight forward, and keep the balance of the hands.
