How to practice the method of quick formation of waistline with abdominal muscle with meat on the stomach is worth learning

How to train abdominal muscles with meat on the stomach? The fitness craze brings abdominal muscle, vest line and other training to fitness and weight loss enthusiasts. Many people have a lot of belly meat because they don't like sports and sit for a long time. How to practice abdominal muscle? Let's take a look at the way to exercise abdominal muscles.

How to train abdominal muscles with meat on the stomach

If you have a lot of belly meat or fat on your stomach, there won't be a quick way to train your abdominal muscles. Belly fat can not be directly converted into abdominal muscles through any abdominal training. Although there is no way to quickly train out the meat on the stomach, we can get a good figure with abdominal muscles through long-term fat reduction and muscle increase (reducing fat and appropriately increasing muscle mass).

Generally, aerobic exercise such as long-distance jogging, spinning and HIIT can effectively reduce excess body fat. When body fat is controlled at 15%, it's easier to train abdominal muscles.

(related links: long time jogging (LSD) makes you lose weight continuously, how to ride a spinning bike fast and thin)

Do a lot of aerobic exercise before abdominal muscle training

Since there is meat on the stomach, it means that the body has less muscle and more fat. It may also be associated with abdominal obesity. Aerobic exercise is a good tool to reduce fat, its weight loss effect is for the whole body, body fat reduction, the belly fat will also be reduced. This is a commonplace topic. As we all know, we will not elaborate on it.

Most people can choose aerobic exercise such as long-distance jogging to lose weight, spinning to lose weight, exercise to lose weight and so on. If the knee is often uncomfortable, people can use swimming and elliptical machine to lose weight. PS. often do static squat helps to strengthen the knee muscle strength and restore the normal function of the knee.

After fat reduction, exercise for abdominal muscles

Here are a few actions to strengthen the abdominal muscle group, so that you can have abdominal muscle more quickly. Strong abdominal muscles can protect your body and organs from the impact of exercise. In short, muscles can protect the body.

Those with high body fat rate also need at least 20 minutes of aerobic exercise before or after training, such as jogging, rope skipping and so on. Only when the body fat content is reduced can the abdominal muscles show up.

Lie on your back, bend your knees and roll your abdomen 10-20 times each

How to exercise: 1. Lie flat with your hands straight to your sides, or put your hands behind your head (this will make you more comfortable);

2. Bend the knee, with the thigh and calf at 90 degrees (above).

3. Close your stomach and exhale, lift your hips off the ground and bring your knees as close to your head as possible (below).

Inhale and slowly lower your legs. Repeat 10-20 times. One session was divided into three groups.

Alternate abdominal roll supine about 10-20 times

How to exercise: 1. Lie on your back, hands behind your ears, legs off the ground, legs parallel to the ground, and thighs at 90 degrees (above).

2. Lift up the shoulder, straighten the right foot, make 45 degrees with the ground, and rotate the upper body to the left, so that the right elbow can touch the left knee (below).

3. Then change direction once, repeat 10-20 times on each side. Make three groups left and right. It's only effective when you're tired. You don't have to pay too much attention to quantity at the beginning, just pay attention to step by step.

Tip: there is no time requirement to complete the whole set of movements. It's better to be slower, more standard, and less practice times, so that each movement can be done in place.

Successful fat reduction, loss of abdominal fat, abdominal muscles appear naturally

How to train abdominal muscles with meat on the stomach? If you only do abdominal muscle training, no matter how long you train, you may not be able to see abdominal muscles. Because the most important thing about abdominal muscles is not to train them, but to "lean" them. Generally, when the body fat rate is between 13% and 15%, the abdominal muscles begin to show. When your body fat rate reaches 10% - 12%, the abdominal muscles are obviously divided, and the abdominal muscles can be easily seen.

So even if there is meat on the stomach, as long as through aerobic exercise and anaerobic exercise, the success of reducing fat, abdominal muscles will have the signs of showing signs.

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The difference between vest line and Mermaid line

Vest line and Mermaid line are now the pursuit of men and women's body standard, then, what is the difference between vest line and Mermaid line?

The difference between vest line and Mermaid line

abdominal muscles:

Vest line is the highest level of flat abdomen. Refers to the abdomen without fat, but also have muscle lines, two vertical muscle lines on both sides of the navel, looks like a vest, so it is called vest line. Generally speaking, this means that the person has a good figure, which is a commendatory word. The embodiment of good figure and health.

Apollo's Belt:

Mermaid line and celebrity fish pattern, the official scientific name is "abdominal external oblique muscle". It generally refers to the two V-shaped lines on both sides of the male abdomen close to the upper part of the pelvis. It is called Mermaid line because it is similar to the slightly contracted shape of the lower part of the fish. Leonardo da Vinci first proposed "Mermaid line" as the index of "beauty" and "sexuality" in "on painting".

However, with the popularity of mermaid line, many beautiful and healthy women also have their own Mermaid line, claiming that Mermaid line is not a male specific physiological phenomenon. But the vest line generally refers to women, mermaid line generally refers to men.

difference:

Both of them are the standards to measure the figure, and the differences lie in: (1) the position of muscles is different. The vest line is two vertical muscle lines on both sides of the navel, and the mermaid line is two V-shaped lines on both sides of the abdomen close to the upper part of the pelvis（ 2) Then there's the difference between straight lines and slashes. The mermaid line is an extension of the groin. The waistline should be the dividing line between the abdominal and rectus muscles. The waistline is the outline of the undivided rectus abdominis. The mermaid line is the visual effect of the external oblique.

The benefits of girls practicing vest line

Vest line is the highest level of a woman's not fat and tight body, and also the most objective standard. There is not only no excess fat, but also a muscular abdomen. As a woman, it's not only the face, but also the body when the face is better than herself

In addition, the body fat content of normal adults, also known as body fat rate, is 15% - 18% for men and 25% - 28% for women. If the body fat rate is too high and the body weight exceeds 20% of the normal value, it can be regarded as obesity. Obesity is not only ugly, but also complicated with hypertension, hyperlipidemia, arteriosclerosis, coronary heart disease, diabetes, cholecystitis and even cancer. From this point of view, if you can spell out the "vest line", you will win back your health.

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How about the weight loss effect of pull-up? It works! Three variants of learning

Pull up, the man did all the action, don't say girls, but if Xiaobian told you, this action is very weight loss, do you still think it is difficult?

Although it is difficult to pull up, the effect of weight loss is obvious. Pull up is a good way to train the core strength of the body, especially the upper limb strength.

Pull up can be divided into forehand, backhand, forehand and backhand, parallel, chest, neck, weight-bearing, towel, one hand, one arm, one finger and other types of pull-up.

A good way to lose weight, the right to make the pull-up, the following gives the specific approach.

1. Forehand pull up.

Palm facing forward. The biceps brachii muscle exerts less and the back exerts more. It's more difficult. Mainly exercise back muscles.

2. Backhand pull up.

Palm to yourself. The biceps is more powerful. It's less difficult. Main exercise biceps brachii and back muscles.

3. Other pull-up movements are: palm opposite, thumb and four fingers on one side, towel pull-up, thick bar pull-up, positive and negative grip pull-up, horizontal pull-up, swing pull-up, etc.

How often do you exercise?

1. When your ability is high, don't get carried away. It is recommended to do 10 exercises twice a week in group X2, but rest for at least 24-36 hours.

2. As with all strength training, put the rest time before the time when danger may arise.

3. Obviously, the fat on your stomach may be a hindrance to your pull-up. The fatter you are, the harder it is to lose weight. So if you still want to see the results of your pull-up, eat less. Not only that, but also do more aerobic exercise.

In your pull-in exercise, when you can't get up to five in the last few groups, let your family or friends hold your ankles to help you reach 10, which can not only make your muscles get the most efficient exercise, but also enhance your self-confidence. It's important to note that the helper just holds you up. Don't push you up.

If you already have about 5 foundations, it is not a problem to increase them to 10 in a short time, because the skill of pull-out is more important than the strength. First of all, we should have confidence in ourselves. Second, we should be willing to practice steadfastly. Of course, it is important to find the trick and get twice the result with half the effort!

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Do push ups every day can you reduce your stomach

In our lives. Many people don't pay much attention to diet, often eat too much meat and fish, which makes the body more and more obese, especially in the stomach. In order to improve the bad body shape, many people will take a variety of ways to thin the stomach, including the way of exercise, many people choose to do supine support. Next, introduce, do supine support everyday, can reduce abdomen?

Can do push up everyday reduce abdomen

If you can insist on doing supine support every day, you can make your stomach thin. The reason why your stomach is bigger is because there is too much fat around your stomach. At this time, if you can exercise, especially do supine support, you can make fat metabolized better, Then the body will show the phenomenon of abdominal hypertrophy will change. It will also make other parts of the body thinner and thinner. For example, it will obviously feel that the thighs are thinner and thinner, and the arms are tighter and tighter. In addition, the skin of the body will be more compact and elastic. But we must make sure that we stick to it in order to achieve the effect. If we can't continue for about a month, there will still be no obvious change in our stomach.

This is to do push ups every day, can you reduce the stomach, of course, it can, and this way of reducing the stomach is safe, and will not bring other harm to the human body, or adverse effects, but also can play a role in accelerating the metabolism of the body, which is very good for the body.

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It's very important to practice your legs well

Thigh muscle is a necessary muscle group for men and women in fitness, which has a very important factor in shaping the legs and waist and abdomen. In addition, it is also the main project for men to break through the bottleneck period of fitness.

Squat with bare hands

Exercise method: standing, hands looking at the picture, straight. Keep your legs apart and keep your knees slightly bent. Squat until your knees are at right angles. Keep your back straight, move your hips back, and keep your knees slightly bent as you return.

The amount of training is recommended to be 4 groups X25 times

Lunge squat

Leg exercise is a representative action, which is generally preferred by women. Men's words, generally do squat do not do this action, but today's talk is unarmed exercise, so to add scissors across together.

Exercise method: two hands on the side, two feet side by side, first make the right foot forward a big step. Then, slowly squat down, right knee forward, left leg slightly straight sink.

Action process: when squatting down to the lowest position, extend the legs upward at the same time, retract the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.

Training points; If you squat up to three-quarters or have a short distance to straighten, it is mainly the quadriceps force contraction. This action can also be done in situ cutting squat, left and right feet alternately practice.

The amount of training is recommended to be 4 groups of left and right legs, x15 times each

Squat jump

Jump squat is the addition of jump action to squat action, which improves the exercise intensity.

Exercise method: jump squat is 3 times, jump to calculate 1 time, squat position is the same, start position is the beginning of sitting. Take a jump. Two jumps are higher than the preparation position. The last time, take a seat at the same height as the preparation.

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How to do aerobic to lose weight quickly? Listen to seven words, it's easier to lose meat

All know that aerobic exercise is one of the best ways to lose weight, so how to do aerobic exercise can achieve the best weight loss effect?

Aerobic exercise is the valve in your body's fat bank, which regulates your calorie balance, improves your health and gives you a better looking figure.

The reason why aerobic exercise is most beneficial to weight loss

1. accelerate metabolism

Aerobic exercise refers to exercise in aerobic metabolism, exercise for a long time (endurance exercise), which can make the heart (blood circulation system) and lung (respiratory system) get full and effective stimulation, improve the heart and lung function, so that all tissues and organs of the whole body can get good oxygen and nutrition supply, improve metabolism, accelerate digestion and consume heat.

2. exercise will increase adrenaline secretion in human body

Generally, exercise will increase the adrenaline secretion of human body, thus promoting fat combustion: when short-term exercise produces fatigue, lipase and glucose in liver and fat tissue will be activated, muscle glycogen decomposition, renal hormones accelerate heart rate, accelerate blood circulation, relax nasal cavity, gastrointestinal blood vessels, accelerate detoxification, accelerate fat combustion and release heat.

3. aerobic exercise can increase the "good" cholesterol in the human body

Regular aerobic exercise can increase the content of "good" cholesterol, high density lipoprotein in human body. High density lipoprotein in human body can transport blood lipid in blood vessels to liver for treatment, commonly known as "good" cholesterol. The researchers found that people who were engaged in aerobic exercise increased HDL by 2.53 mg per 0.1 liter of blood on average; The minimum amount of exercise that can make HDL change is 2 hours a week or equivalent to the amount of exercise that can consume 900 calories; For the fatter, aerobic exercise has a particularly significant effect on increasing its "good" cholesterol.

Best time to lose fat

Do you know when to do aerobic training to achieve the best burning effect? Two times of the day are the best time to do aerobic exercise - morning and after weight-bearing training.

In the morning, your body is in a state of burning fat for overnight consumption. Aerobic training during this period of the day can help adjust your body's full day rhythm (the clock inside the body), which helps you sleep better, recover better, eliminate stress better and feel good all day.

And it's not a good choice to have more systematic training in the morning. Compared with evening, you will find that the overall decline is particularly high, so low intensity aerobic exercise is better in the morning.

To keep muscles growing and fat decreasing, try to do three aerobic training programs a week and make sure you don't have more than 2 hours of aerobic training a week.

In order to minimize the boredom of aerobic training and burn fat efficiently, in the aerobic way you choose, increase the aerobic way. Small knitting likes rope jumping, double swing (high efficiency), burpe (challenging), boxing, usually I will arrange several aerobic ways together and carry out alternately.

summary

1. do at least 3 times a week (increase according to personal goals), and conduct aerobic training for at least 30 minutes (up to 40 minutes) each time.

2. if you feel too boring about a single and continuous aerobic training, divide it into shorter segments.

3. this is the best time to do aerobic training in the morning or at the end of the load training.

4. don't ignore outdoor sports and sports that need to be fully involved.

5. HIIT keeps your metabolism at a high rate, but only if you really do the intensity.

6. aerobic does not need to be carried out continuously, and the effect will be good in different periods of time or different sports modes.

7. diet is the most important factor in fat reduction!

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Why do people who lose weight recommend strength training?

Aerobic running training and anaerobic strength training, which is more weight loss, many people do not understand, today Xiaobian to introduce.

Most people think that aerobic running is used to lose weight and strength training is used to shape. That's OK, but it's too one-sided. What's the matter? Let's listen to Xiao Bian.

The human body is a whole, not only muscle, not only fat, but also digestive system, endocrine system, bones, joints, ligaments and so on. So we need to change the shape of the human body, change the fat body fat rate, which is the human as a whole, to participate in all of the human chemical changes. It's not just a simple practice, there are expected changes.

In terms of exercise, the efficiency of heat consumption comes from the work per unit time of our body, which is what we call exercise ability. Therefore, to reduce fat, we should first consider improving the exercise ability of our body! Improve the heat consumption efficiency of sports.

It takes 30 minutes for normal people to start to consume body fat when they are jogging. In short, the first 30 minutes are the process for the body to adapt to running, which can be said to be a relatively long warm-up. And if you want to lose excess fat in your body, you should pay attention to the exercise time after 30 minutes.

Although each person's physique is different, but the human body still has certain commonalities, generally after 30-40 minutes of exercise, you can start to burn fat comprehensively. People who want to lose weight must firmly grasp this point and constantly lengthen the running time. To achieve better weight loss effect. Of course, we should also pay attention to propriety, act according to our ability, and have a step-by-step process.

Strength training can improve the "basic metabolic rate". Muscle strength and lean meat can improve the "basic metabolic rate". Even if you don't exercise, you can quietly consume more calories. Eating more is not easy to get fat. In other words, the body's ability to consume calories has been improved.

After high-intensity anaerobic (weight) training, in order to repair muscles and metabolize lactic acid, the body will be in a state of improved metabolism for a long time, producing heat and fat consumption. This is the effect that long-term low-intensity aerobic exercise can't get.

When dieters do strength exercises, they will find that their body shape has changed. And weight loss through strength training, muscle increased, when the body's muscle fat ratio changed.

The volume ratio of muscle to fat is 1:3. So when the volume ratio of muscle to fat changes, the body shape changes.

So no matter running or strength training, both of them can lose weight. In order to achieve the real sense of weight loss, we should fundamentally improve the exercise ability and improve the exercise efficiency.

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The five most simple actions to practice vest (the most effective actions to practice vest)

Now many people's spare time is full of all kinds of electronic products, people will often lie at home chasing drama or watching the circle of friends, usually exercise time will be very little, over time, it will make the abdominal weight gradually increased, the figure will be out of shape. At this time, people need to exercise. They can practice vest line more at home, which can not only make the body better, but also have many benefits to the body.

The simplest five moves to practice vest line

If people want to have perfect abdominal muscles, it is not difficult, as long as people take out 20 to 30 minutes every day, adhere to do these movements, they can practice the vest line. First, lie on your back and raise your legs. People can let the body lie flat, and then lift both feet at the same time, the height should be the maximum, and when landing, the feet should not touch the ground. So insist on doing 5 groups, 3 times in each group, can play the role of contraction of abdominal muscles; Second, cycling. People can use their hands to support the ground, and use their feet to make the posture of cycling. They can step on the bicycle alternately and rest every 3 minutes for 10 minutes. In addition, such as bending climbing, four foot extension, flat support these movements, you can practice the vest line.

A fast and effective way to practice waistcoat

There are many fast and effective ways to practice vest line. For example, one of the most easy movements for people to learn is sit ups. People just need to hold their heads in their hands, use their upper abdomen to exert force, and constantly raise their heads. And this action only needs to do 10 to 15 minutes a day, adhere to 7 to 10 days, abdominal muscles will gradually become tight.

It's not only men's patent to practice vest line, but it's also an enviable thing for some women to own vest line. It will make women's body more healthy, which is a natural and healthy beauty. Therefore, women who are not satisfied with their own figure may as well stick to exercise at home and have a perfect figure.

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How can muscle exercise be done?

How can muscle exercise be done?

Muscle exercise, in the hot summer, showing bronze muscles can always give people the beauty of health and strength. Everyone who loves health and beauty is pursuing strong muscles. Today I would like to share with you how to exercise and build muscles.

The choice of exercise time

1 morning period: after getting up, eat some digestible food (such as 1 skim bread, 1 chicken protein) and a little milk, and then do morning exercise half an hour to an hour later.

Morning session: exercise after breakfast for an hour and a half.

3 afternoon: exercise two hours after lunch or two hours before dinner, and eat a little digestible food half an hour to an hour before exercise.

Evening time: one and a half hours after dinner and the end time of exercise must be one hour before going to bed.

Make a training plan

According to the different parts and goals of muscle training, we should make a practical training plan.

Each part of the training to group training (how to group according to the person), each group should do their best, to achieve high strength, low frequency, only in this way can the muscle growth, at the same time, the rest between groups should be sufficient, generally recommended 6 days after exercise rest for a day, in order to achieve relaxation, step by step.

warm-up

Warm up exercise about 10 minutes can make the body slightly sweating.

Tips: you can choose rope skipping, running, climbing stairs, squatting and standing as warm-up activities.

Formal training

Through the basic exercise of back, shoulder, arm and leg, it is suggested to use barbell, dumbbell and other commonly used equipment to mobilize the muscles of the whole body.

2. Pectoralis major muscle training: lie down on the fitness stool, hold barbell in both hands for pushing or dumbbell in both hands for chest expansion.

Common methods: horizontal push, inclined plate horizontal push, dumbbell chest expansion

Latissimus dorsi training: holding the horizontal bar with both hands, stretching both arms and pulling up can effectively exercise the back muscles, and you can also do rowing through the gym equipment to exercise the back muscles.

Common methods: pull up, rowing practice

4. Shoulder deltoid muscle training: using dumbbell or barbell to push the shoulder or neck back can effectively exercise the shoulder, deltoid muscle middle bundle and deltoid muscle back bundle.

Common methods: neck back press, shoulder press, front flat press, side flat press

Biceps training: the most effective biceps training method is to hold dumbbell in both hands and do double arm flexion and extension repeatedly

Common methods: barbell, dumbbell bending, chest down, arms flexion and extension

6 leg muscle training: holding head with both hands or squatting with heavy load can effectively exercise leg muscles, especially calf muscles.

Common methods: squat, stretch legs

Diet choice for training

Breakfast: soybean milk, milk, vitamin C tablets, eggs.

Dinner: eat more protein containing things, such as eggs, fish, hazelnut, beef, chicken breast, milk, bananas, lean meat, soybeans, peanuts, mutton, etc. don't eat too greasy food, you can eat some coarse grains appropriately.

Drink another cup of skim milk before going to bed to help you sleep.

Reasonable food matching

You can choose potatoes and oatmeal (oatmeal should be pure oatmeal);

Vegetables can choose sweet potato, tomato, cucumber, and spinach to increase amino acids.

Fruits can choose bananas, because the body loses potassium with sweat after fitness, and bananas are rich in potassium, which can supplement the missing elements.

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How to ride a spinning bike?

How to ride a spinning bike?

No.1 upper body should be stable

When riding a bicycle, the upper part of the body takes the core muscles as the main axis and the thighs and hips as the center of gravity to maintain stability. When stepping on a bicycle, it should not skew or twist. Science has proved that this is the most effective way to let the legs output strength.

No.2 natural bending of hands and back

When riding a bicycle, the back should be naturally bent forward, not upright. If the back continues to maintain poor posture, long-term may lead to low back pain. In addition, usually do more waist stretch, increase the softness and stability, help the performance on the bike. At the same time, the arm should also be in a natural bending position when riding. When riding, if the hands or shoulders are stiff and exerting force, it may cause pain due to improper application of force on wrists and elbows, and the arm posture will also affect the forward bending angle of waist and back.

During outdoor cycling, some people may try their best to lift their neck up when they want to pay attention to the road conditions in front of them. As a result, the shoulder and neck force is applied too long, resulting in muscle tension and soreness. The shoulder and neck should be relaxed, the angle of view should be maintained in front of the front wheel, and the corner of the eye should be used to observe the road condition in front.

No.3 tread with forefoot

The sole of the bicycle should be placed in the right position to achieve complete and efficient output, and increase the speed and stability of the bicycle. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and use the front sole to step on the pedal instead of applying force with the arch of the foot. In this way, the main muscles around the thigh can be used correctly. If you wear professional cycling shoes, the shoes can be fixed on the pedals stably to avoid sliding.

4 keep circular motion

The action of treading will present a circular cycle. If you step on the pedal, the more round the angle can be drawn, the better the efficiency of treading will be. Good movement, in the future training, long-distance cycling or competition, can effectively make full use of physical strength. Take the clock as the proportion and draw a perfect circle with the pedal as follows

When the pedal is in the direction of one o'clock, step on the pedal and apply downward force to the direction of five o'clock.

When the pedal is in the direction of five o'clock to seven o'clock, when the pedal is at the lowest position, the feet can be relaxed and lifted up with the trend, but not forced down.

Follow the force of the other foot, and naturally bring the pedal back from seven o'clock to one o'clock.

The above action is the most perfect circle. If it is oval, it will make the cyclist's buttocks move on the cushion, which is not conducive to stability and physical consumption. The reason for this may be that the seat position is too high or too low, and the legs need to be stretched or bent excessively; It may also be that the action of stepping down is too deep. When the pedal reaches the five o'clock position, it still exerts force.

Seven taboos of spinning

No.1

Use load-bearing equipment on the gym's spinning bike. Lifting weights in a car is ineffective and unsafe. The most effective way is to train the weight of the muscle group in a stable state.

No.2

Exercise in the gym. Cycling with one or both hands is forbidden. Standing or jumping can cause you serious injury; When climbing in sitting posture, it will cause uneven stress on the waist.

No.3

Toe down when cycling. It can cause inflammation of bone nodules and numbness of the feet. When treading, the feet should be parallel to the ground, and the sole of the foot should be in the center of the pedal.

No.4

No resistance at all. It costs money to keep fit in the gym. Stepping without resistance is a waste of exercise time. Moreover, stepping without resistance can also cause sports injury at high speed.

No.5

Step back. You'd better not step backward when riding a m-bike. This action will make the foot loose, and it may cause injury when the foot falls down. Studies have shown that stepping backward and stepping forward use the same muscle groups and consume the same amount of heat, so stepping backward has no advantage.

No.6

Use the grip when sitting. Gym spinning exercise, must be carried out in a scientific posture, otherwise it may cause hip joint and spinal curvature, resulting in lumbar pain. When you need to look up, this holding posture is easy to cause neck strain.

No.7

Stretch your feet on the handlebars. This needs to be combined with your personal physical condition. It's better not to. Maybe most people don't have enough flexibility to stretch their feet on the handlebars, but it's easy to get hurt if they're not careful.

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What are the requirements for getting thinner when walking? Three things to know

We have to walk every day, which is a part of our daily life, so walking can lose weight, do you believe it?

Walking is also a kind of exercise, as long as the exercise, for weight loss is helpful, so how to walk to lose weight?

How long can I walk to lose weight

If we just walk normally, we will not lose weight. If we want to achieve a certain weight loss effect, the pace must be fast (more than 1000 steps in 10 minutes), and the duration must be more than 45 minutes each time to achieve the weight loss effect.

What do you need to prepare to lose weight on foot

Wear comfortable sports shoes

Female friends must not wear high-heeled shoes, slippers or sandals, you can wait for work and then change it.

Don't wear oversized jewelry

If a female friend wears jewelry that is too big or with a pendant, it is easy to sway around in the process of walking, which is very inconvenient.

A small bottle of water is recommended

Especially when the weather is hot, water can be replenished in time.

Increase the load appropriately

You can go into battle with light weight or with heavy load.

Correct walking posture:

1. When walking, the heel touches the ground first, can avoid the center of gravity to fall in the calf, avoids the dropsy.

2. When stepping, the heel first touches the ground, the center of gravity is completely transferred to the front foot, and the other foot is raised again, which is less prone to edema.

3. When going up stairs, depending on the height of the stairs, you can cross two steps at a time, which can tighten the gluteal and leg muscles.

4. When stepping up the stairs, the heel should touch the ground first, so as to avoid that the center of gravity only falls on the calf, resulting in radish legs.

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5 trends of weight loss

Yoga and dancing, I believe these are the fashion now, many young men and women are flocking to these sports. These fashion sports have a lot of benefits, not only windy, gorgeous, but also very contact exercise and weight loss effect. The following is to recommend a few fashionable weight loss exercise.

Yoga -- soft body language

Yoga can be used to prevent and treat a variety of diseases. When practicing yoga, you can keep your body still in a certain position for a period of time, so as to achieve the unity of body and mind, and stick to it for a long time. Yoga practice can make endocrine balance, the body's limbs get balanced development, even if the sleep time is not very long, also can maintain good physical strength.

Fight -- lose weight quickly and effectively

Fight gymnastics was first founded by a black fight world champion. It combines boxing, karate, taekwondo and some dance movements. It requires practitioners to punch and kick along with the music. Fighting gymnastics requires the perfect combination of speed and strength, which can consume a lot of heat. One hour of fighting gymnastics can consume 600 calories, strengthen the muscle strength of waist and abdomen, and keep practicing for 3 months can make the practitioners have good endurance.

Latin Dance -- shaping the perfect waist and hip

Latin dance can fully release emotions, reduce stress, improve physical flexibility and strengthen cardiopulmonary function. In Latin dance, the upper body, especially the shoulders, should be motionless, which is the embodiment of white culture in Latin dance; the middle part of the body, including the waist and crotch, should be fully twisted, which shows the lively and extroverted characteristics of African culture; the dance movements of the lower body, legs and feet partly absorb Indian culture.

Taekwondo: feeling like a master

Taekwondo originated from the folk martial arts of ancient Korea, which is mainly based on footwork. Many people practice Taekwondo not only for physical fitness, but also for the word "cool". The coach standing at one end holds the foot target high above the waist, and the students jump up after a few steps of run-up, and kick sideways to hit the foot target accurately. It seems rather thrilling action, in Taekwondo is a piece of cake.

Pedal exercise -- the enjoyment of up and down rhythm

Pedal operation is a kind of aerobic aerobics, which requires the exerciser to carry out long-term, medium and low intensity exercise under the condition of sufficient oxygen supply. Because of the height of the pedal itself and the intensity of the movement, the energy consumed to complete the same action is more than that on the flat ground, so that the legs are stronger and the muscle lines are more beautiful, which can effectively solve the problem of hip sagging.

On weekends or holidays, you can also choose to climb as a weight loss exercise. The effect of weight loss by mountain climbing in summer is remarkable. When the weather is hot, climbing will increase physical consumption by 20% - 30%. The best way to eliminate fat is "aerobic exercise". Mountain climbing is the best aerobic exercise. Every time you are ready to take a rest, take a watch to test: 120 beats per minute, which can last for 10 minutes, indicating that the amount of exercise has reached the effect of burning fat.

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Recipes for practicing waistcoat (recipes for girls practicing waistcoat)

Practice vest line not only need to master the correct way of exercise, but also need to pay great attention to the daily diet, so if you want to practice vest line, you must arrange the daily recipe, so what is the recipe of practicing vest line? What are the fitness equipment for practicing vest line? Now let's have a look.

The recipe of practicing vest line

Want to practice vest line, you can follow these principles of diet. First of all, we should pay attention to eat less and more meals, so that we can reduce the accumulation of fat. And breakfast is also must eat, this can improve the body's metabolism and gastrointestinal digestion ability, help to lose weight. In the daily diet, you can eat more green vegetables. These vegetables have lower calories, can fill your stomach, and can reduce the intake of calories. You should also eat more high protein foods, but you can't completely skip carbohydrates. You should also do less salt, sugar and oil. It is recommended that you can eat diced chicken with chopped pepper, chicken curry and roast beef.

Fitness equipment for practicing vest line

Exercise vest line fitness equipment need not be too much, because the way to exercise the use of equipment is not too much. First of all, you can prepare a hula hoop, which can help to consume abdominal fat and play the role of training vest line. At the same time, it can also use the abdominal training machine, as well as the waist turning machine. These sports equipment can squeeze the abdomen and make it easier to practice the vest line.

What are the recipes for practicing vest line? What are the fitness equipment for practicing vest line? In the above article also made the related introduction. We can understand that if we want to exercise out of the vest line, we need not only to combine the correct training methods and sports equipment, but also the arrangement of diet is extremely important.

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What are the ball sports? Introduction to ball sports

What are the ball sports? Introduction to ball sports

Ball sports, now various kinds of sports in people's lives, these sports are not only full of competition, but also very interesting, so they are quite popular with people.

Ball sports include handball, basketball, football, volleyball, badminton, tennis, golf, ice ball, beach volleyball, baseball, softball, cane, shuttlecock, table tennis, billiards, cuddle, cricket, squash, sand pot, curling, cradling, rugby, hockey, polo, polo, bowling, fitness ball, goalkeeper, billiards, etc.

Ball games are divided into two categories

Non antagonistic ball games, game of antagonistic ball.

In non confrontational ball games, players cannot directly block the other side's score.

In the game of antagonistic ball, players can try to block the other side from scoring.

The non confrontational game is represented by bowling, golf.

Antagonistic ball

There are three more types of game of antagonistic ball

1. try to send the ball somewhere, and whoever does it will score.

2. try to send the ball somewhere. If anyone fails to do it, the other party will score.

3. try to get the ball away and take the opportunity to do something, the more you do, the more you score.

The first kind of game of antagonism is represented by: football, basketball, rugby, ice hockey, water polo, billiards.

The second kind of game of confrontation is represented by volleyball, table tennis, tennis, badminton, squash.

The third kind of game of antagonism is represented by baseball, softball, cricket.

Basketball is suitable for the taller, the person who throws the goods is very powerful is suitable for handball, football is suitable for the flexible person with both feet, and volleyball is suitable for the tall man with good sense of ball. If you think these are too dull, try new forms of sports that combine these sports with the sand, such as beach volleyball, beach handball or beach football.

The advantage of ball sports is that when you do ball games, you don't have to pay too much attention to what you do, and you can make your body strong in the process. What you have to focus on is whether you've scored or won points. In addition, ball sports also exercise your strength, coordination, agility, and improve your physical condition.

If you don't want to have physical contact with other people, you can also choose tennis, badminton, squash or table tennis. These sports don't require you to join a team, two people can.

You should also accurately estimate your ability, not too high or too low to estimate yourself. The difference of ability plays a very important role in ball sports

As you know, when the team chooses to play, some people will be selected, while some will not. Those who can't be chosen must be a little worse

It's very bad to be out of the way.

Football is for people who are light and physical, and those who want to lose weight or work alone.

Golf: golf is a sport once called noble sport, which is called the most popular sport in recent years. Golf is more suitable for those who sit in the office for a long time. Go to the golf course for a while. Walking will be carried out during the playing process, which can promote the leg movement. It is a natural elegant natural green environment for people to exercise their body and swing to exercise the flexibility of the upper body, especially the waist and arm, and cultivate the sentiment and improve the skills Clever event.

Basketball: playing basketball can eliminate waste and promote new production and metabolism. Sweating is caused by the increase of temperature or temperature in the body, which causes sweat gland secretion. During exercise, the body will generate a sharp increase in heat. The body mainly uses sweat to regulate the temperature balance in the body, and also can eliminate some waste at the same time. Playing basketball can also strengthen the body, train muscles, increase the activity, strengthen the reflection, and increase the coordination ability of the human body.

Basketball can be played for those who have physical damage, but others can play basketball.

Table tennis: the main cause of myopia is eye fatigue. Long term close working people, because the lens is always in a high regulation state, so that the external muscles of the eye pressure the eyeball, over time, the axis of the eye will slowly grow, causing myopia. When playing table tennis, ciliary muscles keep relaxing and shrinking with the movement of table tennis, which can promote blood supply and metabolism of eyeball tissue, thus eliminating or reducing the fatigue of eyes, effectively improving vision and preventing myopia.

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The characteristics and functions of pedal operation

Pedal aerobics is the rhythmic dance up and down with the dynamic music (about 120 beats per minute) on the pedal to carry out the movements and steps of aerobics. It has all the characteristics of aerobics, at the same time, because most of the action is completed on the pedal, it can more effectively enhance the cardiopulmonary function and coordination.

Characteristics and functions of pedal exercise

1、 Characteristics of pedal exercise:

（1） Controllability of exercise load

Aerobic fitness requires that the exercise intensity should always be kept at a medium or low level, while pedal exercise can adjust the exercise intensity by adjusting the height of the pad under the pedal. Complete the same action, high pedal height, exercise intensity, energy consumption is also large, on the contrary, it is small. In this way, the fitness person can choose different height of the pedal according to their own conditions and exercise purposes.

How many ways to increase exercise intensity?

(1) Increase the height of the pedal (2) increase the range of the arm (3) hand and foot training

（2） Good security

Pedal exercise can protect joints and ligaments by increasing the height of the center of gravity, exerting force on legs and buttocks, and controlling muscles, so as to reduce injuries in sports. Running and jumping exercises with greater impact on joints are also greatly reduced, which provides a safe guarantee for exercisers.

（3） The movement changes a lot, the entertainment is strong

Because of the use of the pedal, the action content is greatly increased, for example, the original simple step and point can be changed into the upper and lower board; we can make full use of the board surface and the four corners of the pedal to complete the connection action on and under the board or simply move on the board; We can also place the board in different positions, such as horizontal board and vertical board. We can even practice using two boards into three boards at the same time when conditions permit. In this way, it provides a three-dimensional and all-round activity space for the pedal, making it more interesting and diverse.

2、 Function of pedal exercise:

（1） A large amount of energy is consumed and cardiopulmonary function is enhanced

In order to overcome the effect of gravity, aerobic exercise consumes more energy to complete the same movement than on the flat ground. At the same time, the reasonable increase of exercise load will also be conducive to the improvement of cardiopulmonary function.

（2） Develop a good sense of orientation

Because the pedal is a three-dimensional object with height, length and width, it can't be used as freely as on the flat ground. For example, too close to the board or not enough easy to kick the pedal; too far from the board and can not step on the board; step too big or step on the edge of the pedal easy to fall. This requires us to have a good sense of position, including the position of their own and pedal position. In addition, the shape of the pedal is close to a cuboid. When we complete the combined action on the pedal, we often have the change of direction. If we don't grasp the direction correctly, we often can't step on the right position or catch up with the beat. Long term pedal practice will help us improve our ability of sense of orientation.

（3） Shaping effect on legs and buttocks

In completing all the up and down pedal movements, the active muscles are thigh (quadriceps femoris) and gluteus maximus (gluteus maximus). That is to say, the main muscles are thigh and hip muscles. The resistance they have to overcome is gravity, which is much smaller than the maximum force. Therefore, the pedal belongs to the long-term small weight resistance muscle exercise, which can consume the excess fat of legs and buttocks, highlight the muscle lines without increasing the muscle circumference, and is a good help for shaping the body-building legs and buttocks.

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Fitness programs for women

Fitness programs for women

Many women's enthusiasm for sports is not so much for their health as for their weight loss. In the process of sports, some friends can't hold on and quit. This is because sports and interest can't be combined, so it's not long for them to exercise in pain. So, is there a kind of sports that can arouse women's interest and keep fit.

The answer is yoga. Today, yoga has been said by friends to be familiar with, and many female friends use yoga to exercise. It can be seen that this kind of exercise is no less popular than other fitness programs.

Yoga blanket

Yoga blanket is the most convenient auxiliary tool for practicing yoga, Pilates and stretching at home. It can keep your body in a straight line when practicing. In addition, it can let you clearly understand whether you are making progress or not when exercising.

Exercise part: any part you want to exercise

Suitable crowd: people who want to relieve fatigue and do stretching exercises at home.

Logo movements of Yoga blanket:

Put your hands on the side of your body, separate your legs to the same width as your shoulders, and keep your heels close to your hips. Then support your body with your arms, clamp your shoulders and raise your waist to feel your hips tight.

Practice flash point: it can be used as waist support when exercising waist bending or leg stretching. Yoga blanket not only feels soft, but also has the characteristics of light texture, ventilation and perspiration.

Easy control of Yoga blanket

Yoga can not only exercise the body, but also make the mood more relaxed, because it is not a fierce exercise, but a relatively quiet and interesting exercise, similar to dancing, but not so fierce, not limited to occasions, yoga can also be carried out at home, which is also one of the popular factors.

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The way to lose weight for men

The way to lose weight for men

With the increasing number of obese men, men's weight loss has become a hot topic. How do men lose weight? The following weight-loss exercises for men's fat prone parts may help you.

Lower abdomen curling exercise site: lower abdomen

It is not recommended to do lower abdomen curling and sit ups on a soft bed. You should practice on a yoga mat in order to really exercise your lower abdomen. 2-3 groups can be trained every 2-3 days, 15-20 times in each group.

Sit ups exercise part: abdomen

In addition, do not practice sit ups in a soft bed, you should use yoga mat to really exercise the abdominal muscles. The greater the curvature of the knee, the more difficult the sit ups will be. Therefore, beginners can bend the knee 90 degrees and do 3-4 groups of sit ups, 15-20 times in each group.

Squatting exercise part: legs

Squatting is mainly to train the muscles of the lower body, whether it's sit ups, lower abdomen curling or squatting. Three kinds of exercises can be practiced in turn every week. Try not to focus on doing three kinds of exercises at the same time in one day, so as to provide time for muscle recovery and growth.

Part of boat exercise: core muscle group

When practicing yoga boat style, you need to sit on the yoga mat, so that when the legs are raised and in the process of turning, the hips will not feel pain because of direct contact with the hard floor.

Warm tips: as people pay more and more attention to men's aesthetic, men's weight loss is getting more and more attention.

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Smash seven rumors of fitness and make your fitness more happy

Smash seven rumors of fitness and make your fitness more happy

Summer is coming, and the temperature is rising. Many fitness lovers are enthusiastic at this time. When they are free, they throw themselves into the gym to sweat and try to build a strong and healthy body. However, many people are worried about some fitness rumors, such as pushing barbells will not be long, running will become muscle legs, leading some people to want to go to fitness but balk. In fact, as long as we keep exercising scientifically, these rumors are not tenable at all. Today, let's crack down on these common fitness rumors.

Rumor 1: girls will become muscle women when they exercise their muscles

Some girls go to the gym, there will always be a reminder that they should exercise carefully to become muscle women. I think normal girls who love beauty are not willing to grow muscles on their own. But actually, muscles are not good at training. It requires not only a lot of exercise, but also regular diet and rest time. It can be effective if they work out in three ways (that is why many people can't practice muscles for so long in the gym). For those who worry about becoming muscle women, I can only say, do you know which basketball player you have to worry about going to the NBA once you don't care? Exercise can make your body more beautiful and effectively reduce excess weight. Unless you practice bodybuilding every day, don't worry about becoming a muscle girl.

Rumor 2: muscle growth reduces body flexibility and speed

We have seen whether the particularly strong muscle men feel that although they are strong, they look very heavy. In fact, most athletes need strength training, because the growth of body endurance, explosive power and speed can not be separated from the muscle growth. And many people in the gym often only focus on the upper body muscle exercise, thus ignoring the leg muscle exercise, imagine, when your upper body is very beautiful muscle, but the two legs are common, you think your legs can have how much explosive power? And only in the case of muscle is too strong, will reduce the speed and flexibility of the body. As for what is too strong, go to the Darius game, look at the size of the big guys and you know what is too strong.

Rumor 3: running increases calf muscles

Although running can effectively shake off the body fat, many people are worried that their legs will become muscle legs because of running, especially girls, who are reluctant to face is that their legs become muscle legs.

In fact, it is also a big rumor when you are exercising. Many people find their thighs and legs are really getting thicker after they run. In fact, it is not muscle. Only after exercise, leg congestion causes the legs to become thicker, which makes you think it is muscle. You often find that your legs are normal after you sleep at night. And compared with fat, the speed of long muscles is much slower, so when you find that your legs grow muscles, the fat on your legs has been practiced.

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There are 6 prerequisites for running to lose weight!

There are 6 prerequisites for running to lose weight!

Many people believe that the more you sweat during exercise, the more you lose weight, especially for running exercises that have the best weight loss effects. Is this really the case?

Under the same exercise intensity, compared with less sweating, more sweating means that muscle glycogen is consumed a little bit more, not a better weight loss effect. Therefore, more or less sweating has no effect on weight loss.

People who sweat a lot during running should drink plenty of water, and replenish water in time during and after running. If you sweat a lot while running, if you don’t drink water, your blood vessels will dilate after exercise, and the blood supply to your brain and heart will decrease. Cardiovascular and cerebrovascular ischemia will be more serious.

Correct 4 wrong views:

1. Perspiration clothing is a pseudo-scientific thing, it will cause severe dehydration of your body.

2. A lot of water is needed during exercise, but a small amount of drinking must be repeated many times to avoid intestinal discomfort.

3. Drink plenty of water in your life. Don't wait until you are thirsty to die, because your body is already dehydrated at that time. Judging whether the body is dehydrated: Judging by the urine, the yellower the urine, the more water you may need to drink.

4. Sweating is for the body to cool down and to take away the waste produced by the body's metabolism.

Is it better to sweat or to sweat less?

Excessive sweating does not mean that the fat loss effect is good. Sweating only plays a role in regulating body temperature and expelling part of the metabolic waste.

For people who often run or want to lose weight through running, we must pay attention to the following issues:

1. Regular physical examination

For those planning a marathon, a physical examination is a must. Even if you do not plan to race horses, everyone who runs, regardless of age, should have regular physical examinations.

2. Avoid running in an environment where the temperature is too high or too low

If the outdoor temperature is above 30 degrees or below zero, it is best not to choose outdoor running. In this environment, strenuous exercise, the possibility of accidents in the heart and brain blood vessels is very high.

3. Replenish water in time

This has been stated very clearly at the beginning. One thing that needs to be added here is that if you sweat excessively and need a lot of hydration, it is best to choose light salt water (the ratio of 1 gram of salt to 100 grams of pure water).

4. Slow, not fast

Running for health and weight loss does not need to be fast, jogging is the best. For most runners, if the running speed is too fast, or if they accelerate suddenly, it will cause myocardial ischemia, and the risk of sudden death will rise linearly.

5. Long-distance running, but not too long

Running 30 kilometers is the physical limit for most people. Runners in the marathon are also more likely to become "combined walking and running" after 30 kilometers, but they just can't run. Therefore, for daily running, even if you have the heart and strength, it is best not to exceed 30 kilometers. For health, jogging for 7 kilometers is the best choice between half an hour and 1 hour.

6. Running is easy, pay attention to the brakes

People who persist in sports for a long time tend to have a sense of excitement in sports, especially long-distance running. Once you enter a point of excitement, your tiredness will be wiped out. In this case, it is easy to exceed the limit of your body. In this case, brake in time and don't continue blindly.

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Exercise + diet, no weight loss? This is the root cause!

Exercise + diet, no weight loss? This is the root cause!

Aerobic exercise is a good way to lose weight. Many people choose it. But in the cold season, it is not suitable for outdoor exercise. How to lose weight through aerobic exercise indoors?

There are many ways of indoor aerobic exercise. Choose one that suits you to achieve the best weight loss effect.

1. Aerobics

In addition to doing aerobics outdoors, you can also do it indoors. You can buy some aerobics tutorial DVDs and watch them by yourself while jumping to the music. You can easily consume 315 calories and are better than other aerobic exercises. Get results faster.

2. kick the shuttlecock

Shuttlecock kicking is also one of the aerobic exercises. At the same time, it is a healthy weight loss exercise. If you want to lose weight quickly, but don't want to participate in a lot of exercise, then I personally recommend that you use the shuttlecock kicking method to lose weight. This method is very suitable for white-collar workers who have been working in the office for a long time. They are busy at get off work and can kick the shuttlecock in some time after work. This will not only lose weight, but also strengthen their fitness.

3. skipping rope

Rope skipping is the most familiar to each of us. Almost everyone has played it. But did you know that the amount of exercise is quite high. If you count it per hour, rope skipping can consume 525 calories. So if you want to lose weight, skipping rope is also a good way.

4.indoor bicycle

Bicycle can be said to be a very common mode of transportation in our daily life, but as aerobic exercise for weight loss and fitness, it has also been popular in recent years. The advantage of riding a bicycle is that the level and amplitude of the exercise are relatively large and can be adjusted by yourself. For example, if you ride a bicycle slowly and easily, you can consume 210 calories; if the speed is increased and the intensity is increased, the calorie consumption can reach 420 calories, which can be doubled! Moreover, as a means of transportation, it is super convenient to exercise at any time.

5. stepper

Aerobic exercise can also be done indoors. The stepper is one of the most popular indoor aerobic fitness exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a stepper at home, using a wooden box or a stack of magazines and stepping up and down will have the same effect, but you must pay attention to safety.

Each exercise time should be controlled within 40-60 minutes.

It is best to weigh your weight before you lose weight. Weigh it every 2 weeks during the weight loss process and observe the changes in your weight. If the weight changes little and there is no sense of fatigue, you can increase the number of exercises and the number of groups appropriately. And take part in some outdoor sports, such as: jogging, climbing, cycling, playing badminton, bell ball, jumping and swimming.

Weight loss exercises can only achieve weight loss if they are persistent. It is impossible to achieve weight loss if you fish for three days and stay on the net for two days. At the same time, weight loss should be based on your own physical fitness, determine the appropriate exercise intensity, at the beginning of the body a slight sense of fatigue is normal. In addition, you should also control your diet appropriately to get better results. As long as you have perseverance, perseverance, and pay attention to scientific methods in the process of weight loss, you will definitely be able to reduce fat and get a fit body shape. People who have a tendency to gain weight, start sports from now on, don't wait to "catch the Buddha's feet."

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