How to reduce belly fat is the most effective (how to reduce belly fat is the fastest and most effective)

How to reduce belly fat is the most effective (how to reduce belly fat is the fastest and most effective)

Many people have a small belly, but it is still difficult to reduce the fat on the small belly. It is difficult to reduce the fat on the belly if you rely on dietary conditioning. In daily life, how to reduce the fat on the belly is the most effective Well, in response to this problem, let's introduce it to you in detail below.

How to reduce the belly belly is the most effective

First of all, if you want to reduce the fat on your belly, your diet must be well-regulated, and you can control the calories of food. For example, it is mostly low-calorie foods, such as vegetables and fruits, which are very low in calories. You can eat some in moderation. . In addition, if you want to reduce the fat on the belly, avoid eating high-fat foods and fried foods, which can reduce the growth of fat on the belly. The second is exercise. For example, hula hoops and swimming can accelerate the burning of fat on the lower abdomen, which is also very effective for reducing the fat on the lower abdomen. In addition, in daily life, you can eat more tea and beverages that dehumidify, which can excrete toxins in the intestines in the body, thereby reducing the accumulation of toxins in the body.

How to reduce the belly belly is the most effective? Under normal circumstances, it is recommended that you still need to cooperate with diet and exercise, which can reduce the growth of fat on the belly. In addition, eating more fruits and insisting on hula hoop for 30 minutes a day will reduce the belly. The fat is still helpful.

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Taekwondo teaching 5 key points of taekwondo footwork

Taekwondo teaching 5 key points of taekwondo footwork

Taekwondo has always been the best choice for people who practice martial arts and health. Do you know about Taekwondo technical movements? Do you know how to kick more powerfully? Here is an analysis of the five classic Taekwondo technical movements for you.

　　1, back kick

　　 The back heel of the supporting foot must be aligned with the target, which is easy for many people to overlook! The back kick and side kick are the same in principle. The thigh exerts force to ensure that your force is moving in the same direction.

When turning to look at the target, you must pay attention to pressing your shoulders, such as a back kick with your right leg. When looking at the target from the right, many people’s shoulders follow, and when the shoulders rotate, their waists follow. The leg will shift to the left!

　　 is also the most important point. At the moment of raising the leg, pay attention to that the leg and the supporting leg are close to each other, so as to ensure that the target of the kick is directly behind you.

　　2, down split

　　 Press the right foot on the ground and move the center of gravity forward to the left foot. Bend and lift the right leg with the hip joint as the axis, and place both hands in front of the chest with fists. Fully send the hips, lift the knee joint to the chest, straighten the right calf with the knee joint as the axis, raise the right leg straight in front of the body, with the right foot over the head. Then relax and hit the right heel (or sole) as a force point, until you reach the front, into an actual combat position.

　　3, whirlwind kick

　　 The turning movement should be rapid and decisive, and the heel of the left foot should be buckled to the enemy when it hits the ground. The right foot should not be too high when turning to the right side with the body again, so that it can drive the body to rotate and take off.

　　 Take off with his left foot on the ground, his body vacated, but no knees, in order to spin out the leg quickly. When kicking horizontally with the left foot, land with the right leg down, and quickly fall and stand firmly, that is, land with the right foot while kicking the target horizontally.

　　4, step back

　　 Stand on the right frame, exert force on the right foot and withdraw one step backward at the same time, keep the right frame ready, and vice versa for the left frame. When retreating backwards, the center of gravity should not fluctuate too much. Try to make the center of gravity move smoothly and leave your feet slightly off the ground.

The back jump is often used in the opponent's offense, and when you need to quickly draw a distance from the opponent, at this time, because you have the inertia of retreating backwards, it is difficult to use the offensive action. Generally, you use the counter-attack action to enter the back kick. Or spin back and so on.

　　 Therefore, if the opponent jumps after using it, you must prevent the opponent's blocking action. If you use a combination of actions, you usually use side kicks, push kicks, or swing kicks when the opponent jumps.

　　5, hook kick

　　 Move the center of gravity forward with the right foot, bend the knee with the hip joint as the axis of the right leg, and place the fist with both hands on the side of the body. The front of the left foot is rotated 180 degrees outwards, and the right leg continues to extend forward and upward in a straight line with the knee joint as the axis.

　　 Follow the trend of the right foot with the sole of the right foot, bend the knee and whip to the right, turn the upper body to the right along with the whiplash, bend the knee with the right leg, and drop the right foot back into the actual combat position.

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What are the ways to lose weight after childbirth (the fastest way to lose weight after childbirth)

What are the ways to lose weight after childbirth (the fastest way to lose weight after childbirth)

During pregnancy, in order to allow the baby to absorb more nutrition, many pregnant mothers do not hesitate to sacrifice their body and choose a lot of supplementary nutrition, which will cause excessive fat accumulation in the postpartum body, which will also greatly affect the appearance. , So many postpartum mothers are looking for ways to help lose weight, so what are the ways to lose weight after childbirth? Let's take a look.

What are the ways to lose weight after childbirth

You must pay attention to choosing the right way to lose weight after giving birth, so as not to affect the recovery of the body. Generally, we can use abdomen belt or wear shapewear after giving birth, which can give a good support to the abdomen, which can not only help thin abdomen, but also Can play a role in promoting uterine contraction. At the same time, you can also choose to do some exercises that can reduce the belly, which can tighten the belly and maintain the elasticity of the belly. For example, sit-ups can have a good effect of reducing belly fat, but we need Note that when doing sit-ups, the movements should be standard and must be adhered to in order to have good results. In addition, you also need to pay more attention to diet if you want a better lean belly after childbirth. Don't eat too many greasy tonics. Instead, you can choose to eat more fiber-rich foods, such as some whole grain breads. Or oatmeal and fresh fruits and vegetables are good choices.

What are the ways to lose weight after childbirth? It is also introduced in the above article. It should be noted that after giving birth to a small life, it takes a while for the stomach to recover. At this time, don’t worry, you must focus on your health and use the correct way to help lose weight. Slim down.

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What are the ways to lose weight (exercise methods to lose weight)

What are the ways to lose weight (exercise methods to lose weight)

Weight loss has always been a topic of high concern to the whole people. As people's living standards gradually improve, more and more people want to achieve weight loss through weight loss. When choosing a weight loss method, some consumers will When choosing weight-loss products, some consumers will choose the way of exercise. Let's introduce in detail what are the ways to lose weight?

What are the ways to lose weight

The first method is to do some abdominal exercises. Whether you are standing or sitting up, you must pay attention to the abdomen. Maintaining the abdomen can reduce the fat on the belly. The second method is to stick to the plank every day, stick to ten to 20 minutes, stick to two months will have obvious results, we must stick to it at the beginning. The third method is to turn a hula hoop. Research shows that turning a hula hoop can also lose weight, but you don’t need to be in a state when you turn a hula hoop. The fourth method is that we can massage the belly clockwise to promote the consumption of fat on the belly.

These are all about how to lose weight? In life, some people will do sit-ups to lose weight, and some consumers will choose to swim. When choosing the method of reducing belly, stick to the method that suits you to have obvious results. In addition, you should eat less high-fat foods during the period of thin belly.

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How to lose subcutaneous fat (how to improve metabolism and lose fat)

How to lose subcutaneous fat (how to improve metabolism and lose fat)

In the face of excessive subcutaneous fat, how to lose subcutaneous fat is worthy of understanding. After mastering the scientific and effective methods, in terms of the effect of fat loss and weight loss, it is bound to win everyone's attention.

How can I lose the subcutaneous fat

First of all, effective control of carbohydrates is required. After all, the appearance of these components can easily increase the sugar content in the body, thereby inducing fat accumulation. For example, some carbonated drinks still need effective control to ensure a better figure in daily life. At the same time, you can choose to do more exercises to apply. By insisting on 30 minutes of exercise every day, you can quickly consume body fat. During this period of exercise, do not exercise too vigorously. The best way is to practice by jogging or yoga, which will provide convenience for the overall exercise effect to be enhanced. In addition, during meals, do not eat too greasy foods. Choose some low-calorie foods to eat, which can not only enhance the feeling of fullness, but also reduce the intake of sugar, so that health is always accompanied by oneself.

How to lose subcutaneous fat is selected in accordance with the methods recommended above. From a scientific point of view, the effect of fat loss still meets the recognized standards.

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Weight loss yoga to drive away excess fat from waist and abdomen

Weight loss yoga to drive away excess fat from waist and abdomen

To get rid of excess fat in the waist and abdomen, in addition to paying attention to a balanced diet, combined with some simple and easy yoga exercises, it has a good effect on reducing the fat on the waist and abdomen. The following recommends yoga for reducing waist and abdomen fat, hurry up and learn.

1.Wind blowing tree pose

Method: Stand with your feet shoulder-width apart and your fingers interlocking. Inhale, turn your palms in front of your chest, and stretch your spine upward with your arms; exhale, bend your spine to the right, and your arms will stretch accordingly. Inhale, return to the center; exhale, bend the spine to the left, and then extend the arm. The above is a set, 4~6 sets can be repeated.

Efficacy: Reshape the muscle lines of the waist, strengthen the digestion and absorption system, and inhibit the accumulation of fat between the waist and abdomen.

2.waist rotation

Method: Stand with your feet shoulder-width apart and your fingers interlocking. Inhale, turn your palms in front of your chest, and stretch your arms upward; exhale, leaning forward and downward from your waist until your back and arms are parallel to the ground. After inhaling and exhaling, the arm leads the spine to the right horizontally and twists 90 degrees. Inhale, return to the center; exhale, in the opposite direction, the same. Can repeat 4~6 groups.

Efficacy: Promote intestinal peristalsis, clean up toxins in the body, and consume excess fat on the side of the waist.

3.spinal twist

Practice: Sitting position, with both knees bent, left leg up and right leg down; the right heel is placed on the ground outside the left hip, and the left foot is on the ground outside the right knee; the right elbow is placed on the outside of the left knee joint, and the left arm is wrapped around from behind Right waist; inhale, stretch the spine up and stand upright; exhale, twist fully to the left and back. Inhale, return to the center; exhale, loosen your limbs. The opposite is the same.

Efficacy: Massage all internal organs, regulate the endocrine and digestive system to normal, improve the phenomenon of fat accumulation in the body.

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Stovepipe Pilates weight loss tutorial to keep you thin all the way

Stovepipe Pilates weight loss tutorial, make you lose weight all the way

Spring is here, and the legs that have been wrapped up for a winter should be brightened up, but the fat should be reduced. Let’s talk about it. Stovepipe Pilates weight loss tutorial helps you lose weight all the way.

Action one

Lie flat on the blanket, with both hands open and shoulder-high, palms down, legs straight, and then lift the left leg up at a 90-degree angle to the body, and no other parts of the body can leave the ground.

Action two

Keep the first movement still, slowly lower your left leg to the right side, and place it parallel to the ground but don't touch the ground, and the other parts do not move. Then move the left leg to the front of the body at a 30-degree angle to the ground. After sliding to a position parallel to the shoulder on the left side, and not touching the ground, finally return to the position of action one, so that the leg is raised and rotated counterclockwise, and after the counterclockwise rotation is completed, the leg is changed and the leg is turned clockwise.

Action three

Lie on the blanket, with your arms bent and overlapped, your forehead resting on your arms, your legs stretched out and shoulder-width apart, and your toes stretched so that your feet are about 10 cm above the ground. Then lift the right leg up at a 45-degree angle to the ground, and keep the other parts still. Then switch to raising the left leg, alternately raising the leg 10 times.

Action four

Lie on the blanket with your legs shoulder-width apart. Place your hands on your sides, palms down, knees bent, and waist to push your hips off the ground. It is best to make your chest and thighs in a straight line.

Action five

Keep your movements still, and then straighten your right leg up, so that the foot and calf are at a 90-degree angle. After holding for a while, lower your leg until your body is in a straight line, with your toes straight. Then stretch the leg too high and straight, the instep and the calf are 90 degrees, and finally lower the leg back to the original position, change the left leg and do the same movement, do the left and right legs 5 times each.

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3 simple Pilates yoga exercises to help you lose 5 pounds a week

 

3 simple Pilates yoga exercises to help you lose 5 pounds a week

If you don't lose weight in May, you will be sad in June. MMs who have not lost weight will miss Meiyi. Using Pilates Yoga to lose weight is a good way to exercise your body and lose weight. Today, I brought you a few simple weight loss exercises, let’s learn it!

Pilates fast weight loss action 1: side rotation and half down

Efficacy: Strengthen myocardium, thin waist, exercise abdominal muscles, lengthen spine

Step 1: Sit upright with your knees bent, your feet hip-width apart, and lay flat on the ground, with a small ball or yoga block (or a towel rolled into a tube) between your knees. Embrace your arms in front of your chest, shoulder height.

Step 2: Rotate your body to the left, and exhale at the same time, leaning back, about half the distance from the floor. Clamp the ball in your knees and tighten your gluteal muscles. Inhale, lift up and sit upright. Then the torso rotates to the other side and leans down. Repeat 3 times.

Pilates fast weight loss action two: sideways from both ends

Efficacy: thin waist, butt lift, beautiful legs

Step 1: Lie on the left side, stretch your left arm, and place your right hand behind your head. Keep your heels together and your toes straight. Exhale, lift your feet 10-25 cm away from the ground, while bending your torso and head upwards. Avoid humping. Inhale, lower your legs, head and torso. Repeat 6 times, switch sides and repeat 6 times

Pilates fast weight loss action three: abdomen rotation

Efficacy: abdomen, flexible spine

Step 1: Lie on your back, bend your knees at 90 degrees and lift up, extend your arms to the sides of your body to be flush with your shoulders. Keep your knees together, slowly lower to the right side of your body, and exhale.

Step 2: Inhale, slowly return your knees to the center, then exhale and lower to the left. Don't let your knees touch the ground, you should hover about 15 cm above the ground. Rotate alternately 6 times, then retract your knees to your chest and relax.

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Basic slimming Pilates to shape the charming curve of autumn

Basic slimming Pilates to shape the charming curve of autumn

There are many ways to slim and shape, but Prati has passed the test of time. This activity can target muscle groups and help you shape your body. Prati does not have a large range of movements. There are 5 types of Prati. Exercise helps you lose weight, focusing on shaping your body shape.

1. Simple sitting and twisting

Sit cross-legged on a folded blanket, sit on the blanket with your pelvis, straighten your back. Inhale upwards to lengthen the spine, feel that the spine is moving upwards, and there is a feeling of stretching, and then with the exhale, turn to the right, put your left hand on the right thigh, and put your right hand on the blanket behind you, keep 30 Seconds, and then retracted to perform the opposite direction of movement.

2. Action Seven Maric Three

Sit on the buttocks on the blanket, bend the left leg to the blanket, keep both hips and pelvis equal, press the heel and the surface of the leg firmly against the ground, straighten the right leg, and the toes rise happily. With breathing, twist and twist to the left. Be careful to lift your lower back up, don’t arch your back, keep the whole back vertical, and the side ribs on both sides should also be vertical.

3.Half fish king

This is a more advanced twist style. Sit on the blanket with your right leg folded underneath, your left foot crossed over and placed on the outside of the knee, the sole of the foot rests on the ground, the toes are in a straight line with the knee, with breathing stretch the spine, increase twisting, hold for 30 seconds, then change On the other side.

4. Balad Vaga

Sit on a blanket, and the blanket should be raised to prevent both sides of the pelvis from being equal in height instead of tilting. Keep your legs close to your knees, and then fold your legs above them, with your ankles resting on the soles of your feet, and all your toes resting on the ground. Cooperate with breathing to twist the body, twist the waist and abdomen, increase the vitality and blood supply of the spine. Hold for 30 seconds and then switch to the other side.

5. Side angle twist

Open the legs more than one leg, then bend the front leg 90 degrees, twist the upper body, press the ground with your hand, cover the knee with your right hand, and help the body twist, stretch the left hand upwards, keeping it in line with the spine In a straight line. After 30 seconds, proceed to the other side.

6. Chair Balad Vaga

Sit on a chair, step on the ground with your feet, and make your upper and lower legs at 90 degrees. Prepare a brick to clamp between your legs to fix your pelvis. Hold the back of the chair with both hands, straighten the spine, and rotate the entire spine from the base of the pelvis with breathing.

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Get rid of the tiger's back and bear the waist three strokes Pilates weight loss yoga weight loss is not a dream

Get rid of the tiger's back and bear the waist three ways Pilates weight loss yoga weight loss is not a dream

It's the warm spring and summer season again, and all kinds of thin tops are on the stage. Do you still want to hide the flesh of your body? It's time to wake up, and lose weight quickly is the kingly way. Today, I will share with you the three-stroke Pilates weight loss yoga, which can help you lose weight quickly and help you get rid of horny waists. Don't hurry up and practice together.

1. Thin back, get rid of the title of "tiger back"

Action 1

Stretch your chest and abdomen, lie face-to-face on the yoga blanket, raise your head upwards, do not bend your knees, but also lift up, feeling that there is a rope at both ends of your head and feet pulling yourself, relax your whole body, and don't tilt your hips. Place your hands next to your body, palms facing the inside of your body.

Action 2

Exhale slowly while lifting the upper body until the chest is off the ground and then inhale. Here is a small detail to pay attention to. When you straighten your upper body, don't lift your neck and don't let your shoulder blades approach the middle. In the end, your body will look like a bow.

Action 3

Exhale slowly while stretching your feet, naturally relax your upper body back to its original position, and return to the posture of action 1. Repeat action 1 to action 3 five times.

2. Thin waist, get rid of the title of "bear waist"

Action 1

Lie flat on the yoga blanket, relax your knees and bend your whole body, keep the soles of your feet close to the floor and open shoulder-width apart. Place your hands at the base of your thighs.

Action 2

Take a deep breath and force your waist, then straighten your upper body, keeping the soles of your feet close to the floor. Then stretch your hands in front of your chest and feel the stretch of the muscles deep in your waist.

Action 3

While breathing in, the landlord slowly lay down, returning to the posture of action 1. Repeat actions 1 to 3 eight times.

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What kind of exercise can help the childbirth, pregnant women can try the fashionable sport Pilates

What kind of exercise can help the childbirth, pregnant women can try the fashionable sport Pilates

To ensure smooth delivery, mothers can do some exercise before delivery to assist delivery. The editor will recommend the most popular Pilates exercise abroad. What kind of exercise can assist delivery? Let's learn about it together

What kind of exercise can assist delivery

Mothers can do some exercises during the third trimester of pregnancy to assist in delivery to ensure a smooth delivery and avoid dystocia. Here is a new trendy exercise-Pilates. Pilates is simple and easy to learn, and the movements are gentle. By adjusting and exercising the bones and muscles that help the delivery, it can make the delivery of pregnant women easier.

Pose1 elevator type:

1. While inhaling, open your knees like opening your chest, and your arms will naturally bend onto your knees.

2. When you exhale, imagine your abdomen as a 5-story building, and place your hands in the corresponding position when you reach each "floor". This will make it easier to imagine that the cycle will form a group.

Tip: Imagine that the pubic bone is the 1st floor and the belly button is the 5th floor. The abdomen in the middle is a 5-story building. The elevator gradually rises from the first floor to increase attention to the pelvic floor.

Pose2 clock style:

1. After lying down, stretch your feet shoulder-width apart while inhaling, and then bend your knees. Stretch your body and feel yourself as a straight line.

2. Divide the area around the pelvis into 12 positions as shown below, and then hold your consciousness in each position while exhaling. Circulate one week as a group.

Tip: The 6 o'clock position is directly below the belly button. Imagine the feeling of pressing your waist down. Relax your wrists and don't use force. The 12 o'clock position is directly above the belly button. Imagine it with the feeling of slightly arching your waist. Relax your wrists and don't use force.

Pose3 pillow training:

1. Sit on the floor while inhaling, put a pillow between your feet (double-layer folding cushions are also available), and put your arms on the floor behind your body naturally.

2. While exhaling, press the pillow tightly on the inner thighs and the root of the thighs, paying attention to other parts not to move or use force.

Reminder: Pregnant women must pay attention to the correct posture when doing Pilates, prepare adequately before practicing, and ensure a good breathing style. If they are uncomfortable, stop the activity immediately.

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The difference between Pilates and yoga 6 big differences have you gotten

The difference between Pilates and yoga 6 big differences have you gotten

With the improvement of people's living standards, people pay more and more attention to their health, and they will consciously take some exercises. Nowadays, many white-collar workers like to practice yoga. Yoga can not only exercise the body, but also enhance the temperament. There is also a kind of exercise similar to yoga called Pilates. So, what is the difference between Pilates and yoga?

Pilates and yoga have different origins

Yoga: Yoga originated in ancient India more than 5,000 years ago. It originally refers to sects of philosophy and religion. This philosophy advocates meditation and meditation. In a broad sense, yoga is a philosophy, but in a narrow sense it is a kind of spirit and body. Combined exercise, now generally refers to the practice method, used to increase physical, mental and spiritual health.

Pilates: Pilates originated from concentration camps and is the surname of its founder, Joseph Pilates. Because Joseph Pilates grew up weak and sick, in his future work, he combined the Eastern and Western methods of health preservation. Yoga, Tai Chi, dance, etc., combined with their own design and exercise skills, created Pilates.

Pilates and yoga are fundamentally different

Yoga: Yoga originated from Buddhism, focusing on conscious breathing, and achieving harmony with nature through the practice of physical and mental unity.

Pilates: Pilates, which originated in Germany, emphasizes the training of body muscles and functions. It mainly focuses on the training of the body's back muscles, and focuses more on shaping the body.

Pilates and yoga breathe differently

Yoga: Yoga requires the use of chest and abdomen to breathe. It is a complete breathing method. The lower abdomen expands when you breathe in, and the lower abdomen contracts when you breathe out. The nose sucks out.

Pilates: Pilates uses nasal inhalation and mouth exhalation. It uses lateral breathing, that is, chest breathing. The abdomen is tightened. You can feel the contraction and expansion of the rib cage and breathe out from the nose.

Pilates and yoga are in different states

Yoga: Yoga is more static. It performs massage exercises on the internal organs of the human body by imitating the posture of animals, some of its squeezing and twisting movements.

Pilates: Pilates combines multiple exercise methods such as Kyoga, Tai Chi, and ballet. It is more diverse and tends to be more dynamic. It is very effective for the body's lower back, spine recovery and joint protection.

Pilates and yoga exercises have different effects

Yoga: Yoga emphasizes the softness of the body, and focuses more on how to use your strength and flexibility to maintain this movement after you finish the movement. Yoga practice will significantly shape your body, enhance your temperament, and increase the body's flexibility.

Pilates: Pilates focuses on the process of completing an action, paying attention to the movement of the muscle itself and the regulation of breathing; more emphasis is placed on muscle strength, endurance and the shape of muscles. Pilates exercises will have a more balanced muscle development. Shoulders, waists The pain will improve.

Pilates and yoga practice have different requirements

Yoga: Yoga requires practice on an empty stomach, and yoga mats need to be prepared.

Pilates: It is not necessary to practice on an empty stomach, but it is not advisable to have a full meal. You can eat a little bit. Eating too much will lead to dysfunction of the digestive system. Pilates can be practiced on a yoga mat or on the floor.

Precautions for Pilates

1. Pilates has no age and gender restrictions and is suitable for anyone.

2. Since most of the movements are done lying on the mat, it is recommended that female friends do not use braids to practice.

3. There are no dietary restrictions, which will make many people tempted, but don't eat too much.

4. Try to wear tight-fitting sportswear to practice, you can check whether the muscles are in a state of tension at any time.

Pilates main crowd:

Office workers who lack exercise, sitting in the office all the year round make their muscles lose strength, prone to backaches and backaches, and even their body lines become distorted over time. Pilates helps to re-stretch tight muscles, like a deep massage, while practicing muscle endurance, so that the body's stress is evenly distributed.

Many people "sit on" computers every day, and the "life buoy" formed around their waists is getting bigger and bigger. Pilates practice is the abdomen and waist.

Precautions for practicing yoga

1. Do not eat a lot of food for 1 hour before and after practicing yoga, especially the staple food, and drink a little water. If you really can’t hold it, you might as well drink some yogurt, biscuits, and fruit. Apple is the best choice.

2. It is necessary to penetrate loose cotton clothes with good breathability and practice barefoot to enhance the perception of the soles of the feet. Tight fitness clothing can adversely affect breathing training. "Nude yoga" has been advocated abroad. You may try it when you practice at home. It is said that the comfort effect can be doubled.

3. Do not take a bath immediately after practicing, because when practicing yoga, not only do you breathe through your mouth and nose, but your skin also participates in the exercise. After the exercise, the pores of the skin will open and the body will feel very sensitive. If you take a bath immediately, cold water or Hot water will cause strong irritation to the skin and increase the burden on the heart.

4. The movement must be slow and maintain a uniform rate. Yoga pays attention to the balance of the movement arrangement. To do a forward movement, you must do a backward movement. If you have also done a leftward movement, you must immediately perform a rightward movement to achieve balance. After doing a strong posture, wait for the body to relax completely before proceeding to the next action.

5. Do not force yourself to practice yoga, let alone compare with others. Everyone's physical condition is different. As long as you reach your limit every time, it is the best result. You will like your body more and more day by day, and tap out your inner energy. Women can do appropriate exercises according to their physical fitness during menstruation, but pay attention to avoiding handstands, stretching the abdomen, and reversing movements.

6. If you plan to practice at home, the responsible coach should give you some suggestions based on your physical condition. It is necessary to prepare a special yoga mat. The mat should not be too thin. Professional yoga mats have thickness and flexibility, and pay more attention to non-slip performance.

7. Yoga is aerobic exercise. With the current living conditions of urban people, yoga exercises 2-3 times a week will help the body consume excess calories, not only to lose weight, but also to increase muscle strength and stretch through various stretching positions. Long muscular lines allow you to gradually develop a slender, firm and fat-free body, which is what other sports can't bring you.

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Can Pilates slim your legs? 6-style Pilates help you have attractive legs

Can Pilates slim your legs? 6-style Pilates help you have attractive legs

Yoga and Pilates are two famous fitness systems which are popular in Europe and America and sweeping the world. So, can Pilates slim legs?

Can Pilates slim legs

Pilates is a new fitness exercise among young people in recent years. Its strength is greater than yoga. Practicing Pilates can not only strengthen the body, but also shape the body. Enhance your body flexibility, cooperate with the body breathing, fast burning body fat. Choose the right Pilates, you can achieve the purpose of thin legs.

Tips: you must take regular exercise when you are skinny, and insist on doing exercise. This kind of exercise is the most clear. It seems that every time you do this kind of Pilates, you need to stick to it, and also do the relevant maintenance and care, so as to avoid the burden on your legs when you do Pilates, and make your legs not thin healthily.

Breathing method of Pilates

Pilates adopts the way of nasal suction and mouth breathing, and uses the method of transverse breathing, that is, chest breathing. With the abdomen tightened, you can feel the contraction and expansion of the rib skeleton, inhale through the nose and exhale through the mouth.

Basic breathing principles:

1. Inhale with your nose and exhale with your mouth. Pay attention to the depth of exhalation and use abdominal breathing as much as possible.

2. The speed of breathing should not be too fast, and the speed of action is basically the same, do not hold your breath for training.

3. Pay attention to exhale when exercising and inhale when resting. This can relieve the internal pressure caused by muscle exertion.

4. Through the control of breathing, focus on breathing, reduce people's sensitivity to muscle soreness.

What are Pilates thin leg movements

1. Lunge

Hands down, the center of gravity continue to move down, while the upper body twist, do the lunge squat posture, legs repeat, this action can stretch to the calf muscles.

2. Curtsey

Bend the right leg, straighten the left leg, do the side lunge posture, and put your hands on the right leg. This action can stretch the inner muscles of the leg and make the leg thinner and longer.

3. Support type

Raise your ankles in a straight line, and keep your hands straight on your shoulders. This action can exercise the muscles on the outside of the thigh and make the buttocks tighter.

4. Alternate form

In sitting position, one leg is straight, the other leg is slowly raised up to make it 45 degrees with the ground. Hold the ankles with both hands, and feel that the muscles behind the thighs are strained. Keep your legs as straight as possible.

5. Leg pressing type

Sitting position, right leg extension, left leg bending, left hand up straight up, body to right, right ankle touch with right hand, this action can stretch ligament, make legs look longer.

6. Relaxation exercises

Lie down, elbows on both hands, one leg is straight, the other leg is bent, and the legs are repeated in turn to relax the leg muscles.

Precautions for practicing Pilates

1. Pilates have no age and gender restrictions and are suitable for anyone.

2. Since most of the movements are done on a mat, it is recommended that women friends do not braid to practice.

3. Without dietary restrictions, it will make many people interested, but don't eat too much.

4. Try to wear tight sports clothes to practice, and check whether the muscles are in tension at any time.

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The benefits of Pilates more practice, Pilates effect is not just slimming Oh

The benefits of Pilates more practice, Pilates effect is not just slimming Oh

Pilates is named after German Joseph huberts Pilates, formerly known as cybernetics. It belongs to the comprehensive training program of the whole body. The training of the core parts of the body is the foundation. It pays attention to the training of the spine and muscles, and emphasizes more on the consciousness and control of the muscles and the body. Now Pilates is deeply loved by people who lose weight and stars. So, specifically, what are the benefits of Pilates?

Pilates can lose weight

Pilates is a kind of aerobic exercise. Compared with yoga, the range of Pilates is relatively large and the exercise is relatively strong, so the effect of weight loss is better. In addition, Pilates has a high replacement frequency, which can burn calories and fat in the process. And can improve people's metabolic capacity, let people consume more calories. Pilates is rich in movements, including local weight-loss movements, which can exercise for all parts of the human body and sculpt a perfect body curve. Therefore, Pilates for weight loss is very effective.

Pilates can protect the spine

Modern people's life pressure, work pressure is increasing, often lying in the office, more and more people have spinal problems, Pilates pays attention to the improvement of low back muscle and deep muscle strength, practitioners through the training of low back muscle, can strengthen the strength of muscles and ligaments around the spine, this strong muscle and ligaments can protect the spine, improve spinal safety, play a role in recovery The function of physiological curvature of normal spine.

Pilates can improve your mental health

Pilates can promote emotional health, smooth effect can relieve tension, calm the mind, stretch and strengthen the muscles at the same time, it can also promote the operation of the circulatory system, eliminate tension, put out a movement will make people feel calm, coordinated and energetic, help to focus attention, eliminate stress.

Pilates can make you stand tall and straight

Stretching exercise is an important part of Pilates training. It can stretch the target muscle and has a great effect on the posture of the trainer. If the full and correct stretching exercise can make the expanded muscle cells stretch longitudinally, shape uniform and slender muscle lines, and improve the flexibility of the muscle. The body organs will be strengthened in this process, and the posture of the trainer will become tall and straight .

Pilates can reduce bone and joint pain

Pilates can lengthen the body and increase your flexibility, so as to reduce bone and joint pain. Proper Pilates is very effective for the treatment of arthritis, because it can increase human flexibility through stretching, reduce joint fatigue and protect joint health.

Stretching allows nutrients to flow to your muscles and tendons, which can keep your muscles healthy and minimize your risk of injury. Pilates can also stimulate the production of joint lubricant, which can relax the muscles of your legs, back, neck and shoulders, relieve pain and tension.

Pilates balance muscles

Pilates can make the body produce a core, which is the deep abdominal muscle, along with the closest muscle of the spine. It can make the trunk, pelvis and shoulder belt become a stable whole, take care of all parts of the body, and no group of muscles will produce insufficient training or over training, so that the muscles of the exercise can be balanced and the muscles can develop smoothly, and With perfect muscle lines.

The main crowd in Pilates

Lack of sports workers, sitting in the office all year round makes muscles lose strength, easy back pain, over time, the body line is different. Pilates help stretch the tight muscles as if they were deep massage, while practicing muscle endurance to redistribute the stress.

Many people "sit" computers every day, and the "lifebuoy" formed on the waist is becoming larger and bigger. Pilates is training the abdomen, the side waist, the back and the buttock muscles, can not only remove the "life buoy", but also can slow down the psychological pressure.

Precautions for practicing Pilates

1. Pilates have no age and gender restrictions and are suitable for anyone.

2. Since most of the movements are done on a mat, it is recommended that women friends do not braid to practice.

3. Without dietary restrictions, it will make many people interested, but don't eat too much.

4. Try to wear tight sports clothes to practice, and check whether the muscles are in tension at any time.

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Four moves of thin arm Yoga fast thin arm Yoga

Four moves of thin arm Yoga fast thin arm Yoga

Thin arm yoga, now more and more people begin to come to annual yoga, why do people like to practice yoga so much? Because yoga can help them build a perfect body, can Yoga make your arms thinner? Of course, there are. Here are a few uses of thin arm yoga. Come and practice.

1、 Arm rotation

Step1 get ready to sit.

Step2 hold both arms flat, palms down.

Step 3 keep the whole body motionless, with the fingertips leading the arms to do circle drawing exercises clockwise and counterclockwise, 10 circles in each direction.

Efficacy: extend the whole arm line, make it more slender and more compact, let you say goodbye to "goodbye hand".

Body shaping tips: when doing this action, you should pay attention to tighten the muscles of your arms as much as possible and relax your shoulders. You can't shrug your shoulders up. Your arms should be parallel to the ground. You can't move when drawing circles. You should pay attention to your big arms.

2、 Crank type

Step1 straighten your upper body, let your hips naturally sit at 2 / 3 of the front of the chair, and put your feet in parallel. Keep your arms clenched up and straight forward, shoulder high at the same time. Then breathe naturally, relax and prepare for the next action.

Step 2 when you inhale, you need to bend your elbows so that your arms are bent at a 90 degree angle; then exhale, then lean your elbows toward your shoulders, and then contract inward. Repeat the movement 12 times. It is recommended to do it twice a day.

Efficacy: this movement can raise your arm and contract inward, so that you can use biceps flexion, so that your triceps can be well extended. This stabilizes the shoulder joint, making the lines of the arm more beautiful and the arm more slender.

Key points: the elbow can't move in practice, and it's better to keep the position as high as the shoulder when bending the elbow and slow down at the same time. In addition, we can increase the intensity of exercise moderately according to personal conditions, such as holding a mineral water bottle, which can play a better effect.

3、 Thin arm on bed

Step1 arm balance extension, legs cross sitting on the bed, natural head, chest, spine should pay attention to straight, two hands on the ankle. Hands to both sides flat, to half the height, palms down, keep breathing evenly. Turn your arms up alternately, 15 hands up.

Step 2 arm cross fist, stretch legs cross sit on the bed, keep the waist straight, hands folded forward, twist and finger clasp, fist. Slowly extend your arms upward, over the top of your head to the back of your head, and feel the upward extension of your spine and fingertips. Raise your head as much as possible, keep breathing slowly, and repeat three times.

Step 3 lie on the bed, your feet should be shoulder width apart, and your feet should be raised. Touch the floor with your toes, bend your hands and arms in front of your chest, and touch the floor with your chin. Use the strength of your limbs, tighten your abdomen as much as possible, lift your body up, keep your head to foot on a person's plane, and be careful not to raise your butt. Stop for 10-15 seconds and repeat three times.

Efficacy: it can effectively help you to remove arm fat, relieve arm pain and reduce fatigue.

4、 Chair shoulder release

Step1 sit on the third of the chair, keep your back straight, your knees together, and look straight.

Step 2 inhale, hold your upper body still, shrug your shoulders, stop and stay for a few seconds.

Step 3 slowly exhale, keep your upper body still, relax your shoulders, and try to relieve your tense nerves.

Step 4 restore, repeat several times.

Efficacy: eliminate arm fat, relieve shoulder and neck pain, promote blood circulation of shoulder and neck, etc.

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Lean waist yoga is designed to reduce the weight of waist and abdomen

Lean waist yoga is designed to reduce the weight of waist and abdomen

Thin waist yoga, want to drive away the excess fat of the waist and abdomen, in addition to pay attention to a balanced diet, combined with some simple yoga movements, for reducing waist and abdomen fat has a good effect. Here's the recommended Yoga for reducing waist and abdomen fat. Let's learn it quickly.

1 wind tree

Practice: standing, feet open and shoulder width, ten fingers buckle. Inhale, turn your palms over in front of your chest, and extend your spine upward with your arms; exhale, bend your spine to the right, and extend your arms accordingly. Inhale, return to center; exhale, bend your spine to the left, and extend your arms. The above is a group, which can be repeated for 4-6 groups.

Efficacy: reshape the muscle line of the waist, strengthen the digestion and absorption system, and inhibit the accumulation of fat between the waist and abdomen.

2 waist rotary

Practice: standing, feet open and shoulder width, ten fingers buckle. Inhale, turn your palms over in front of your chest, extend your arms upward; exhale, bend forward and downward from your waist until your back and arms are parallel to the ground. Inhale, exhale, and turn the spine 90 degrees horizontally to the right with your arm. Inhale, return to center; exhale, reverse direction, the same. It can be repeated for 4-6 groups.

Efficacy: promote intestinal peristalsis, clean up toxins in the body, and consume the excess fat on the side waist.

3 pinal torsion

Methods: sitting position, knees bent, left leg up, right leg down; right heel placed on the left hip outside the ground, left foot stepped on the right knee outside the ground; right elbow against the left knee joint outside, left arm wrapped in the right waist from behind; inhale, spine up straight; exhale, full twist left rear. Inhale, return to center; exhale, release limbs. The opposite is the same.

Efficacy: massage all internal organs, regulate the normal endocrine and digestive system, and improve the accumulation of fat in the body.

4 side extension position

Practice: stand upright, take a big step forward with the right leg, turn the left foot outward 45 degrees, make the right knee and right toe in a horizontal line, press the body down as far as possible, make the right thigh parallel to the ground. Bend your body and place the palm of your right hand behind your right foot to support the ground. As you stretch your left arm as far as you can, still keep your right thigh parallel to the ground. Try to stretch your arms, not your hunchback, so you can expand your chest.

Efficacy: exercise the whole back, leg muscles, buttock muscles, abdomen and waist muscles.

5 The cobra twists

Practice: prone, feet open with shoulder width, elbow flexion, hands on both sides of the chest on the ground. Inhale, push the palm to the ground, stretch the spine upward; exhale, bend the spine backward; inhale, exhale, twist the spine to the right and back, look at the left heel; inhale, turn back to the center. Exhale in the opposite direction. It can be repeated for 4-6 groups.

Efficacy: reduce excess fat in lower back, hip and buttock. This type of metabolism can completely eliminate the toxin in the lower limbs, but also the body edema.

6 locust

Method: lie on your stomach, open your feet to the same shoulder width, separate your arms from your body about two fists wide; inhale, lift your limbs and body up as far as possible, and keep your hands and feet at the same height. Breathe evenly for a while. Exhale, fall back to the ground and relax. It can be repeated for 4-6 groups.

Efficacy: it is very effective to reduce the excess fat at the waist, back, hip and thigh.

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Breast enhancement yoga to be a plump and straight woman

Breast enhancement yoga to be a plump and straight woman

Breast yoga, how to lose weight without reducing the chest? Try the following before bed breast yoga exercises, can help you effectively breast, let you do plump and straight charming woman Oh, let's take a look at it.

The first form of breast enhancement Yoga: ten in one promotion

Step 1: inhale, stand up straight, bend your hands into 90 degrees, keep your elbows and palms as close as possible, and push inward;

Step 2: slowly exhale, hands begin to rise to the highest, maintain the movement for about 10 seconds, repeat 10 times;

Tips: this group of movements can improve the chest outward expansion and make the lines of both sides of the chest tighter. Attention, the body should be as straight as possible, do not hunchback.

The second style: left and right in ten

Step 1: stand up straight, with palms of both hands folded, elbows raised to the chest, and inhale first;

Step 2: exhale slowly, keep your upper body still, squeeze your palms inward, move your hands to the left as far as possible, stay for about 10 seconds, and return to the original position;

Step 3: inhale again, then exhale, move your hands to the right as far as possible, and stay for about 10 seconds. Once on both sides, repeat 10 times;

Tips: This set of movements can make the chest stronger, and also can reduce the worship meat of the arm. Pay attention to squeeze your palms inward, and keep your elbows in balance with your chest when turning left and right.

Third style: stretch and strengthen the chest

Step 1: straighten your body, clench your hands, raise your elbows to your chest, make a 90 degree angle with your chest, and inhale;

Step 2: push both hands forward, try to use chest force, repeat about 10 times;

Tips: this group of movements can make the chest stronger, pay attention to the hand should be straight, not bending.

Fourth position: elbow in ten

Step 1: open your hands, bend your elbows to 90 degrees, and inhale first;

Step 2: exhale slowly, push the elbows of both hands to the middle until the elbows of both hands fully fit, stay for about 10 seconds, then relax and repeat for 10 times;

Tips: This set of movements can improve the outward expansion of the chest and make the chest stronger.

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Six easy to learn weight loss movements of thin leg yoga

Six easy to learn weight loss movements of thin leg yoga

Yoga should be the sport most people love now! Yoga can not only lose weight, but also improve a person's temperament. It's best to eat plastic fiber fruit before yoga. It can help you speed up the burning of body fat in the process of Yoga weight loss, so that you can stick to yoga more permanently. Now let's take a look at the following six easy to learn weight loss actions, thin legs to unrestrained Oh!

1、 Dog form under lean Yoga

Kneeling position, feet together, knees slightly open a distance, calf surface close to the floor, buttocks up, chest on the floor, right elbow bending, chin on the back of the right hand, left arm straight in front of the body, palm on the ground.

2、 Sitting posture of thin leg yoga

i. In sitting posture, the left leg is straight in front, the right leg is bent and put over the left leg, the right hand is on the knee of the right leg, the left hand is on the right foot, the back is straight, the shoulder is open backward, and the head is slightly lower.

ii. Slowly straighten the arms, press the right leg with both hands and lower it as far as possible, raise the head and look ahead with eyes.

3、 Warrior style of thin leg yoga

i. Lie on your stomach, with legs straight, heels off the ground, toes on your front legs, elbows bent 90 degrees, upper arms close to your body, lift your body off the ground, keep your body in line, and lean forward slightly.

ii. Slowly lean forward and lift your feet off the ground. Support your body with your arms and lift your legs as high as possible.

iii. Lower your feet to the ground, raise your back, straighten your arms, lean forward, lift your right foot off the floor, and bend your right knee for about 15 seconds.

iv. Lower your right foot and place it on the floor between your hands, with your left leg straight behind and your shoulders slightly raised to support your arms.

v. Stand up straight, raise your arms and point straight to both sides of your body, palm toward the front of your body, open your shoulders back, expand your arms, press your hips down and stretch your legs.

4、 Thin leg yoga: cross legs and bend forward

i. Stand ready.

ii. Legs crossed, the body slowly forward bending, feet need to step on the ground, do extend the muscles behind the legs.

ii. Maintain three to five breaths, repeat for several rounds, and then change legs.

5、 Half toe pose of thin leg yoga

i. Squat with knees bent, knees together, hands on the ground, breathe naturally.

ii. The heel of both feet is opposite, the toe is raised, the knees are opened to both sides as far as possible, inhale, the body is erect, the index finger of both hands is buckled with the thumb. Breathe naturally for 3-5 seconds.

iii. Inhale, lift your left hand, put it in front of your chest, exhale, relax, inhale again, lift your right hand and put it on the top of your head, feeling that your toes have a strong sense of stress. This set of exercises can improve the flexibility of our toes and ankles

6、 One leg movement of thin leg yoga

i. Lie on your back, relax your upper body, keep your stomach closed, inhale through your nose, exhale through your mouth, and lift your knee 90 degrees.

ii. Pull the raised leg up and up

iii. Tip up, inhale and slowly draw a semicircle with the tip of the foot.

iv. The remaining semicircle is depicted during exhalation.

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Girls practice chest, these four movements can help you! From a to B in a month

Girls practice chest, these four movements can help you! From a to B in a month

Want to breast, first look at the structure of the chest, the breast is mainly composed of three parts: gland tissue (lobules and ducts), connective tissue and adipose tissue.

"Princess Taiping" is a name that many female friends hate, but sometimes they can only endure. Who can make them have no breasts? Don't be afraid. Now teaches you breast enhancement today.

Where can practice breast enhancement?

Want to breast, first look at the structure of the chest, the breast is mainly composed of three parts: gland tissue (lobules and ducts), connective tissue and adipose tissue.

In addition, there are blood vessels, lymphatic vessels and nerves. The breast is attached to the pectoralis major, which together with the breast forms the height of the chest. Generally speaking, there are two ways to increase chest fat and train pectoralis major muscle, but local fat increase is basically impossible, and if we increase body fat, it is contrary to our fat reduction, so increasing chest muscle content becomes our first choice.

Straight side brace

Is the ordinary push ups, waist and abdomen tighten, do not collapse waist, feel chest force.

The body is inclined, the shoulder position is higher, to the hip has been leaning down the lower body, buttocks to the calf should be in a straight line, can't bend, waist and abdomen buttocks muscle force to maintain the balance of the lower body, finally the toes up.

Dumbbell Fly 

Lie back on the bench, open your feet, step on the ground, keep your back close to the training bench, and hold the dumbbell in your hands;

Exhale, lift the dumbbell with both hands open, and close to the middle. Exhale slowly until the elbow joint is about 90 degrees.

Cable chest clip

Hold the cable with both hands, lean the upper body forward slightly, stand with both feet separated from each other, keep the front knee slightly bent; push the arms inward to gather in front of the chest, and pause for 1-2 seconds; slowly open the arms until the elbow is at the same height as the shoulder or slightly higher than the shoulder, and repeat.

Yoga ball dumbbell press

Lie on the yoga ball, make the body produce a certain angle. In the starting position, the dumbbell is above the chest, not the head or shoulders. Inhale and fall, exhale and push the dumbbell. It is very important to pay attention to the tension of abdominal muscles and not to collapse the waist.

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Want to reduce fat, how much exercise intensity is appropriate? Heart rate is the only indicator

Want to reduce fat, how much exercise intensity is appropriate? Heart rate is the only indicator

Maybe you know about heart rate, but do you really know the relationship between heart rate and weight loss?

Exercise heart rate will affect our weight loss effect, to a certain extent, it is necessary to grasp the rhythm of good heart rate, today Xiaobian to talk about the relationship between heart rate and weight loss.

In addition to caring about exercise time, exercise state belongs to exercise intensity

Very tired, breathless, sweating - high heart rate;

Easy, not tired, simple - the heart rate is low or appropriate;

The corresponding tired and not tired in sports are affected by subjective consciousness, so we use the speed of heart rate to measure the intensity of sports.

The heart is the engine of the human body, similar to the automobile engine, also has its own maximum speed, commonly known as the maximum heart rate. Ju understands that the combustion efficiency of fat changes with the increase of intensity. It is not difficult to find that controlling the intensity at about 60% is the best combination point of fat and sugar consumption, that is, both fat and sugar participate in the most, commonly known as accurate fat reduction area.

The percentage of maximum heart rate corresponds to different degrees of heart rate. But when it comes to everyone, the range varies from person to person.

Therefore, in other words, some people need to run to achieve the goal while others just need to walk fast.

However, no matter where your best fat reduction interval is, it means that low and medium intensity running will not be too fierce, just good, and can last for a long time. This is also the characteristic of aerobic jogging - if you can't run any more, it is likely that your heart rate will enter into the anaerobic zone too early, and blood sugar will become the main energy supply instead of fat.

Although the purpose and plan of exercise are different, the following two are unchanged:

1. According to the order of exercise: first do anaerobic, then do aerobic, and finally stretch.

2. Heart rate control

We usually divide five heart rate intervals to deal with different training purposes

Interval 1: 50-60% MHR warm up and recovery

Light exercise, little energy consumption. It is used for dynamic warm-up before running and relaxation after running.

Interval 2: 60% - 70% MHR fat burning and endurance

In the mild aerobic range, the body is dominated by fat metabolism. It is suitable for jogging, elliptical machine, aerobics and other relaxing exercises for the purpose of relaxation and recovery.

Interval 3: 70% - 80% MHR aerobic exercise interval

The proportion of glycogen metabolism increased from moderate to high aerobic. Effective exercise aerobic capacity, improve fat utilization. Moderate intensity, suitable for fitness and weight loss for the purpose of runners, most of marathon training should be in this range.

Interval 4: 80% - 90% MHR lactate threshold

In the lactate threshold range, glycogen metabolism was dominant, and lactate accumulation appeared. The strength is high. Tempo and marathon pace are in this range. For training body to improve lactic acid tolerance, training should not exceed 1.5 hours per week.

Interval 5: 90% - 100% MHR anaerobic exercise interval

Almost all energy comes from glycogen decomposition. Heart burden is very big, exercise absolute speed ability, suitable for experienced runners. The duration is about 30 minutes, no more than one hour per week.

If you want to judge whether the heart rate matches the intensity of aerobic exercise, you can also judge from your own feelings

When exercising, mild shortness of breath, slight heat in the whole body and slight red complexion basically indicate moderate exercise; if you have obvious palpitation, shortness of breath, fever in the heart, dizziness and fatigue, it indicates that the exercise is out of limit; if your exercise is always kept at the level of "no change in face and no heart beating", it is obviously not enough.

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