Aerobic exercise indoor and outdoor aerobic exercise market
More and more people choose aerobic exercise to keep fit. Although aerobic exercise has a lot of benefits for human body, people will more or less enter into the misunderstanding of exercise. What are the mistakes of aerobic exercise? How to prevent them?
Aerobic exercise
A review of sports misunderstanding
Misunderstanding 1. Strength training can't improve flexibility
Correction, you can improve muscle strength and ligament flexibility at the same time. Such strength training movements as lunge squat, squat, pull-up and hard pull can not only effectively improve the level and effect of fitness training, but also develop flexibility better than simple static stretching.
Misunderstanding 2. Milk is high in calories
In recent years, the debate on whether milk is good or bad has not stopped. Because milk is cheap, nutritious and easy to absorb, it is an ideal choice to drink milk after training, especially skimmed milk.
About 300 ml of a "milk meal" can provide sufficient carbohydrates, whey protein and casein. The combination of these two proteins with different absorption speed can provide a continuous supply of protein to the body after training.
The weight of both hands should be the same
Correct deviation, at the same time, it can stimulate the muscles that are difficult to practice. A typical exercise is to use two dumbbells with different weights.
At the beginning, it is more appropriate to control the weight difference between the left and the right at about 5% - 10%. After finishing one group, the left and the right exchange different weights of machinery. The unbalanced weight forces the muscle to play a greater potential to maintain balance, and the muscle will also be stimulated and grow at a deeper level. Remember, and keep the movement standard.
Misunderstanding 4. The barbell should be put down to touch the chest when lying down
In order to push more weight, the strength lifters deliberately put the barbell bar under control, touch the chest and then push up, which can force latissimus dorsi to help push up the weight.
In this process of horizontal push, latissimus dorsi not only supports, but also "borrows strength". However, fitness exercise is different from the strength lifting exercise for the purpose of lifting weight. If we use latissimus dorsi strength to carry out horizontal push, it will reduce the strength of chest muscle exercise, so we should avoid putting the barbell under the chest during horizontal push.
What are the advantages of aerobic exercise
Bicycle is one of the most popular aerobic exercises in our daily life. People often go out by bike. Bicycle is a common means of transportation and a good helper to lose weight.
Riding a bicycle can relax the leg joints and make the legs more beautiful. At the same time, cycling also has a certain health care effect on foot joints and ankle joints.
Jogging or walking is a good aerobic exercise, but also a simple way of exercise, these two sports are beneficial to the heart and blood circulation, adhere to the daily walk or jogging for more than half an hour can play the role of weight loss. But if you want to enhance the effect of exercise, you can combine walking with jogging.
Volleyball is very effective for training arm muscles and abdominal muscles. Playing volleyball requires frequent bouncing and hand hitting, so it can also improve the flexibility of the body.
In the cold winter, aerobic exercise for weight loss belongs to skating. Skating has great charm and is also a fashion sport. Skating can exercise coordination ability, and it can also exercise strong and elastic leg muscles in terms of body shape. Skating is an aerobic exercise suitable for winter, which can enhance human lung capacity, and is also one of the aerobic exercises to lose weight quickly.
Indoor aerobic exercise
1. Aerobics
Aerobics can also be done in the indoor, you can buy some DVD of aerobics course, you can watch and follow the music, easily consume 315 calories, and lose weight faster than other aerobic exercise.
2. Stepper
You can also do aerobic exercise indoors. The treadmill is one of the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour. If you don't have a treadmill at home, you can use a wooden box or magazine to pile it up and step up and down, but you should pay attention to safety.
3. Indoor cycling
Bicycle can be said to be a very common way of transportation in our daily life, but as an aerobic exercise for weight loss and fitness, it is also popular in recent years.
The advantage of cycling is that the level and range of exercise have a large tension, which can be adjusted by oneself. For example, easy and slow cycling can consume 210 kcal; if the speed is accelerated and the intensity is increased, the calorie consumption can reach 420 kcal, which can be increased by 2 times! Moreover, as a means of walking at ordinary times, it is extremely convenient to exercise at any time.
4. Rope skipping
Rope skipping is very familiar to all of us. Almost all of us have played it, but do you know that the amount of rope skipping is quite high? If calculated by the hour, rope skipping can consume 525 calories.
5. Floor movement
Simple weight loss exercise is push ups and sit ups, but also can be regarded as two kinds of weight loss exercise will not be outdated. Push ups can exercise chest, abdomen and arm muscles, while sit ups mainly exercise waist and abdomen.
6. Wash your pockets
Washing clothes is a household chore that can help and consume energy, and using a laundry bag full of dirty clothes before washing clothes can also reduce weight. Raise the laundry bag directly, do not let the bag touch the body, and then put it down, so as to fully exercise the arms, shoulders, chest and abdomen.
7. Climb stairs frequently
Jogging along the stairs is a good aerobic exercise. The specific method is: climb up 6-12 steps at a fast speed, take a rest for 2-3 minutes after each run, and repeat the exercise constantly. If you want to exercise your legs, you can also try to skip one step at a time, which will have a better weight loss effect.
8. Press the chair
Whether at home or in the office, you can do this exercise at any time. Find a chair to sit straight on it, put your hands on any armrest, and put your feet flat on the ground. Then pull your body up, count to 10 slowly, and then return to the sitting position. Repeat this action repeatedly to exercise your back muscles.
Conclusion: aerobic exercise is popular in spring. People dare not go to outdoor exercise in winter. Of course, they should exercise well outdoors in spring!
