Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 11 Several Effective Weight Loss Methods and Techniques (3)
1. What is cross movement

Cross exercise is to use two or three kinds of aerobic activities alternately to achieve the purpose of strengthening the body.In other words, you don't have to do just one activity—swimming, running, or biking—but alternate two or three.The result is that you get the effect of a full-body workout.

What does cross movement do?Running is primarily an activity of the back of the legs; swimming is an activity of the arms, upper back and shoulders; and cycling is an activity of the front of the legs.

Cross sports will keep you in high spirits; if you are tired from running, you can go cycling; if you are tired from cycling, you can go into the swimming pool for a while.Since several exercises are alternated, injuries are less likely to occur.Because you don't do the same kind of exercise day after day, you won't feel bored. Cross-exercise can keep you interested for a longer period of time.

2. How to start cross movement

Start by choosing a sport, for example, if you choose running.Start by walking and running for 10-20 minutes three times a week.After a month, you can fully run in 20 minutes without stopping.Then gradually increase the running time in the next two months, running for 30 minutes to 60 minutes at a time, 4-5 times a week.

Add a second sport, like swimming.At this time, you only need to spend the time of running one or two times a week in the swimming pool.But it should be noted that the time of the two kinds of exercise must alternate, and swimming for two consecutive days is not allowed.Gradually achieve 2-30 minutes of swimming each time, 60 times a week.

Gradually build cycling into your schedule, making sure to diverge from running, swimming, and cycling.The ideal way is to be able to exercise 9 times a week, so that each exercise can be done 3 times a week.For example, on some days, you can do two sports—biking and running.

Remember!Do warm-up exercises before each exercise, and do relaxation exercises afterward.

When engaging in various sports, you must go all out; your breathing and pulse will speed up during exercise, and you will be sweating profusely.

Set yourself a goal—to be able to easily talk to a friend without panting every time you take a stride.Also, be sure to drink plenty of water when the weather is hot.

3. The weight loss effect of running, swimming and cycling
Running - strong arms and legs; can consume 600 - 000 calories per hour, depending on your pace and distance.Choose a pair of comfortably padded jogging shoes to protect your feet.

Swimming - works every major muscle group without stressing the joints.Can strengthen the arms, back, back and legs.Consume 300-1000 calories per hour.For best results, it is best to swim several times at a time (minimum 25 meters per trip).A typical swimmer swims about 400-700 meters per day.Never swim alone, make sure there is a lifeguard nearby.When surfacing from the water, don't forget to shake off the water in the ears to avoid ear inflammation.

Cycling - strengthen the muscles of the front of the thigh and both sides, and also make the lower limbs well-proportioned.Burn about 660 calories per hour.A bicycle with three-stage variable speed is very suitable for a distance of more than ten kilometers, and it can go on slopes.Ten-speed bicycles are suitable for long-distance use and can walk on steep slopes.Wear a hard hat while cycling to protect your head and gloves to keep your hands from getting calloused or worn out.

4. Aerobic exercise can burn fat

Burning fat is really effective when our heartbeat is accelerating and oxygen intake is sufficient.

The definition of aerobic exercise is more than 30 minutes, any exercise that can make your heart beat faster and absorb enough oxygen.

So, things like cycling, brisk walking, swimming, and rowing are all aerobic exercises.

Aerobic exercise can help burn fat, activate metabolic functions, and immerse cells and muscles in the joy of sufficient oxygen.

Which is more important, muscle training or aerobic exercise?
That depends on what your purpose is?If what you want is to strengthen your heart and lungs, what's the use of just lifting weights and dumbbells?
If you want to get more oxygen to all parts of your body, you can do aerobic exercise for about 10 minutes, the effect will be better.If you want to burn fat through exercise and achieve the goal of slimming, then in addition to muscle exercise, oxygen absorption is indispensable.

5. What exercise is the best for losing weight
There is only one most effective and safest way to lose weight—exercise.Proper exercise can often make people lose weight as soon as possible and keep their weight within a normal range.So what kind of exercise is best for weight loss?

As far as the choice of sports is concerned, you can generally choose sports with a medium or fast rhythm. Uniform running (1500-3000 meters) with a specified distance, tennis, badminton, aerobics, and sports dance are all ideal.

In terms of exercise intensity, moderate intensity is more suitable.How to control the exercise intensity in the moderate intensity category?Usually it can be controlled by measuring the heart rate. Here I will introduce the heart rate control range for people of different ages to perform moderate-intensity exercise:

20-39 years old, 125-135 beats/min;
40-49 years old, 115-130 beats/min;
50-59 years old, 110-125 beats/min;
Over 60 years old, 110-120 times/min.

As for the time of fitness exercise, fitness and weight loss exercise should be arranged 2 hours before dinner. Studies have shown that the effect is the best at this time.

6. How often is better to exercise
If you want to lose fat and feel refreshed, doing aerobic exercise three times a week is enough.There is no certain standard for the amount of exercise, as long as it can achieve the purpose of burning fat, fitness, and strong.But if you have a long way to go now, you have a lot of fat to burn, and your cardiopulmonary function needs to be strengthened..., then five or six times a week of aerobic exercise is necessary.If you find the correct exercise method, you will naturally not have excessive troubles.

[-]. Which kind of exercise is suitable for you

Bodybuilding and slimming
For urban women who love beauty, going to the gym to lose weight is a fashion and a need.However, in the face of gyms blooming everywhere and the dazzling array of sports in them, bodybuilders are often at a loss.Then you might as well understand it before exercising so that you can act accordingly.

1. Yoga gymnastics
It is a hot item in the fitness market at present.It is based on yoga breathing method and stretching method, and also integrates ballet, aerobics, dance and other content. It can relieve psychological pressure, eliminate toxins in the body, effectively regulate the body and mind, and lose weight easily.And without being restricted by time and environment, you can practice in standing, sitting, and lying postures as long as you have a moment at home, in the office, or during business trips.

Suitable for the crowd: women over 30 years old

Slimming effect: ★★★
Slimming parts: whole body

Reminder: It is best to be on an empty stomach during the yoga class, and you can eat and take a bath 40 minutes after the class.Cotton loose clothing, bare feet, and no jewelry are preferred to class.In order to keep the environment quiet and peaceful, it is best to turn off the mobile pager.

2. Hip-hop

It evolved from black street improv dance.Now it has incorporated aerobic dance, with obvious rhythm matching, the whole body swings freely up and down, and it is more interesting. It can also achieve the effect of losing weight, and can also improve coordination, cardiopulmonary function, and even muscle strength.The current professional aerobic coaches also integrate various types of dances such as Disco and Jazz one by one, so that you can continuously absorb novel and interesting dance steps in a class, and also achieve the purpose of losing weight and sculpting your body.

Suitable for the crowd: Love European and American pop music, and have a certain foundation in aerobics.

Slimming effect: ★★★
Slimming parts: thighs, calves

Reminder: Exercise intensity can be adjusted according to the mastery of movements and understanding of music. It can be used as a fat-reducing exercise to improve coordination. The most important thing is to adjust mood, relieve stress, and pursue a unique feeling.

3. Aerobic kickboxing
It was first introduced by European fighters and professional gymnasts.Its specific form is to mix boxing, karate, taekwondo, kung fu, and even some dance moves, and with strong music, it becomes a unique type of aerobic aerobics.Hangcheng's aerobic boxing is based on Sanda with music and certain movements.

A complete section of boxing exercises will consume a lot of calories. Since the movements of boxing exercises are changeable, and each movement requires swiftness and explosive power, while exercising every muscle in the whole body, the body's elasticity, flexibility and response The speed will also be improved like never before.In particular, almost all movements in boxing exercises require the waist and abdomen to maintain balance and exert force, so the exercise of the waist and abdomen after a class exceeds any other fitness methods.

Suitable for the crowd: young people with excessive fat accumulation

Slimming effect: ★★★★★
Slimming parts: side waist, abdomen, thighs, arms, shoulders and back

Reminder: Kickboxing exercises are very intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue.If the following situations occur, you can stop practicing: leg fatigue, pain-like discomfort in parts of the body, dizziness, rapid heart rate, etc.

Exercise can increase the body's oxygen content, add a good complexion, and boost the spirit.Even if you are tired enough to lie down when you get home, you should force yourself to exercise at least 3 times a week, each time for 1 minutes, in order to maintain a slim and light body.Like aerobic exercise, it can directly help burn fat and is the most intense exercise.Jogging can also consume 30-150 calories. Even doing housework, it also accumulates and consumes excess body heat.

But remember not to eat a quick meal after exercising, then the hard work just now will be in vain!A balanced but low-calorie diet can get twice the result with half the effort.

4. Arm run

Recently, a new sport has emerged abroad, called arm running.Experts believe that arm running can replace running, and has the same effect as running exercise, and it is not limited by the venue, and there is no risk of running injury.

Suitable for the crowd: young people with excessive fat accumulation

Slimming effect: ★★★★

Slimming parts: side waist, abdomen, thighs, arms, shoulders and back

The following introduces various arm running exercises. Those who are interested may wish to have a try. It is best to combine various practices and gradually increase to [-] to [-] minutes for each practice.Stop when you feel your arms get tired.

The first thing to do when you get up in the morning is to move your fingers and swing your arms and wrists, as if playing a fitness ball or doing hand swinging exercises to promote blood circulation.This action can be done for [-]-[-] minutes.

The cyclist lies on his back, with his arms stretched upwards, as if he is turning the pedals of the bicycle with his hands, for [-] to [-] minutes.

Fly standing with arms stretched out to the sides, swinging arms slowly like a bird flapping its wings, do this for [-]-[-] minutes.

Punching a punching bag Imagine there is a punching bag in front of you and you hit it with your fist, or you are punching with an imaginary opponent.

Toss is to throw a wooden or rubber ball into the air and catch it when it falls, or catch it by bouncing it off the ground or a wall.If there is no ball, you can also make a throwing gesture, do it ten times each time, rest for 1 minute, and do it ten times again.

(End of this chapter)