Get the Devil's Body Easily: Weight Loss Program for Women
Chapter 8 Efficient and Feasible Weight Loss Program
Chapter 8 Efficient and Feasible Weight Loss Program (2)
If one day you find yourself gaining weight, don't be depressed, refer to the following basic practices for becoming a skinny beauty.
2. Ten habits to help you become a skinny beauty
(1) Develop the habit of regular defecation
Develop the habit of defecation regularly every day, so that the toxins in the body can be discharged smoothly.Sometimes the accumulation of toxins is also the reason for the lingering weight loss.
(2) Stay away from fried food
Stay away from fried foods and try to eat steamed or boiled foods.Because greasy food not only contains N power super calories, but also the number one killer of health.
(3) TV (reading) without snacks
Never eat a snack while watching TV (reading), as this can unknowingly consume more than three times the amount of food.
(4) Don't force yourself to eat hard
Don't have the mentality of throwing away the food that you can't eat, and don't force yourself to eat it.
(5) Do not eat after nine o'clock in the evening
Never eat after nine o'clock every night.If you have always had the habit of eating late at night, try to replace it with fruits, vegetables or high-fiber biscuits.Remember that the calorie storage of a supper is equal to the sum of your three meals a day.
(6) Do not use food to fight stress
Please don't use food to resist stress. This is not only bad for your health, but also a big obstacle to weight loss.
(7) Refuse to drink
Refuse to drink, and replace it with plain water, because no matter how low the sugar content is, the calories are still considerable.
(8) Regular exercise
Cultivate the habit of exercising regularly, but not too intensely. Maybe some easy stretching exercises are easier to persist and effective than strenuous exercise.
(9) Do not forcefully fast
Please don't force yourself to fast, or don't eat your favorite desserts, reduce the frequency and portion, so as not to cause overeating.
(10) Admit that you are fat
Don't be afraid to admit the fact that you are obese. Only when you have the courage to accept yourself and like yourself can you have a correct weight loss mentality, and you will be successful in doing other weight loss attempts.In fact, weight loss is also a habit, as long as you persist, your body will continue to perfect.
3. Accelerate fat breakdown
The fastest and most direct way to lose weight is to accelerate fat decomposition.In order to maximize fat burning, here are 4 tried and tested tricks:
(1) fully exercise the muscles
The more muscle you have in your body, the more calories you burn per minute.But as we age, the muscles in our body get weaker and weaker.Therefore, it is necessary for you to specifically carry out some muscle-strengthening training, including weightlifting, push-ups and other strength exercises.In addition to the aerobic exercise mentioned above, adding two or three such strength exercises per week will make your weight-loss effect more prominent.
(2) Equipment exercises are the most effective
Fitness equipment: Carrying body sculpting into "home" introduces several home fitness equipment suitable for the whole family for girls who want to have a beautiful figure in ordinary life and work, so that you can always maintain a slim figure and always youthful and beautiful.
(3) Constantly changing the way you burn calories
A single way of exercising can easily make you feel bored. Once this emotion arises, even the best exercise will be difficult to persist.Therefore, you can avoid getting bored by constantly updating your exercise methods. You can also find a regular partner to exercise with you or ask your family to urge you to do it; if you feel that lifting heavy objects repeatedly is boring, you can also wear a Get on your Walkman.
(4) Exercise must reach a certain intensity
Fat burning not only occurs while exercising, but also continues for some time after you stop.The more intense the exercise, the longer the fat burning will last after you stop.Therefore, once you start exercising, you'd better not be afraid of getting tired. Reaching a certain intensity can allow you to burn more fat in the same time.
4. Appropriate intensity is better for weight loss?
The latest research shows that if the same 2-hour fitness exercise is divided into 40 minutes and done 3 times in total, the fat consumed is almost 60 times that of 2 minutes and done 7 times in total.Since the body may maintain the highest metabolic rate for at least 12 hours after each exercise, the fat accumulated in the body will also be quickly consumed at this time.Therefore, do exercise in sections as much as possible, and the weight loss effect will be better.
(1) Imagine that you are already very thin
Awareness can also have a big impact on weight loss.Going all in will make your fat go away faster.Believe it or not, subconscious influences do exist and affect the secretion of many glands in the body.This effect has become a hot research topic abroad.
(2) Persistence is the most important thing
Just like the accumulation of fat is not the result of a day or two, getting rid of fat will never happen overnight.In fact, no matter from the perspective of shaping a perfect body shape or having a healthy body, you must insist on exercising more, eating in moderation and living a regular life.
5. Reduce calorie intake
How many people can really understand the truth of losing weight and stick to it throughout their lives?Coupled with some misunderstandings, it is no wonder that fewer and fewer women are satisfied with their body shape, while more and more people complain that losing weight is too difficult.Is it really that difficult?You may wish to try the following easy weight loss program.
(1) speed up metabolism
Metabolism is the best "fat burner" in the body. It can be your best "slimming ally" or your worst enemy, depending on how you do it.
If you want to lose weight, you have to activate the metabolic system in your body first, which requires you to: ensure a normal and reasonable diet, and use rather than lose precious muscle.Aerobic exercise is the best way to speed up your metabolism.These sports include brisk walking, jogging, cycling, swimming, ball games, etc.At least 4 days a week (preferably half an hour a day), insisting on such exercise can effectively speed up the metabolism in the body.If you have difficulty doing half an hour of exercise at a time, you can also do 10 minutes at a time, accumulating up to half an hour every day.
a. Aerobic exercise is the fastest way to increase metabolism.
Increasing the quality and quantity of exercise is indeed the most direct and quickest way to speed up metabolism, and at least "3 times a week, 30 minutes each time, and a heart rate of more than 130 beats per minute after exercise" can be beneficial to health.
b. Add weight training to increase muscle tissue.
do you know?The more muscle tissue in the human body, the more calories can be burned and the metabolism will be accelerated. Unfortunately, after we are over 30 years old, the muscle will gradually lose, which will lead to a decline in metabolism. Therefore, if we want to maintain a good metabolic rate , it is necessary to exercise quickly to increase the dwindling muscle mass.
c. Drink more mineral water.
d. Stop ineffective dieting and take in more protein.
e. Take a deep breath.
f. If you want to drink flavorful beverages, choose green tea and Eucommia tea that can promote metabolism.
g. The use of correct massage techniques can also promote metabolism.
h. Supplement vitamin B complex, don't be a night owl!
(2) Eat scientifically and regularly
Living in an era full of all kinds of delicacies, how can we keep our waist and hips the same or get smaller?The answer is - when it comes to food, we should enjoy it instead of avoiding it.
Don't think that you can lose weight by making your meals unpalatable.In fact, the situation is just the opposite. Food with complete color, fragrance and taste can fully mobilize your senses of sight, smell and taste, and shift your attention from simply eating to enjoying the pleasure of eating. Saturation", the real food in the stomach is less.
Stick to drinking plenty of water every day.Not only is this good for your metabolism, but it also keeps you from overeating.
[-]. Let the body become extremely sexy
(30-day fitness program)
Thick waistline and extra fat are really a headache. Is there a way to completely solve these two problems?
Adding strength exercises to daily exercise, such as skipping rope and jumping, can burn 5% to 10% more calories, because these strength exercises require muscles to consume more energy in a short period of time, making the heart rate higher than conventional aerobic exercise, and the body will continue to burn calories for 24 hours after the exercise. "
We carefully designed this set of outdoor fitness exercises, dividing the 30-day fitness program into three phases: 20 minutes of vigorous exercise per day in the first week; extended to 30 minutes of exercise in the second week, and 50 minutes per day for the rest of the time of high-intensity exercise.So, try to give us the next 30 days to become sexy and enchanting, clear and energetic.
1. 20 minutes of practice burns 1204 to 1224 calories
Note: In the first week of training, the jump height should not exceed 3 cm, so that the legs and hips can absorb the impact and quickly adapt to its impact.Since each workout includes a skipping rope, bring a skipping rope when you're exercising -- around your waist, or where you'll be returning.
(1) warm up
Minutes 1-3: Brisk walking (80 to 100 meters per minute
Minute 4: Pause, take two big strides to the left, and squat down.Then back across to the right, do 1 minute.
Minute 5: Walk on your heels to strengthen the muscles in front of your shins and avoid shin soreness.When walking, the arms swing naturally at the sides.
(2) Running/jumping rope
Minutes 6-7: Medium-step running (at a speed of about 130 meters per minute, or at a speed of 50 meters for [-] seconds).
Minutes 8-9: Pick up the skipping rope and start running and jumping.If beginners are not familiar with this kind of running rope, they can jump in place first, and then try to run slowly.
The 10th minute: run at a medium pace (at the speed of running 50 meters for 1 seconds) for [-] minute, without skipping rope.If you feel tired during this time, you can turn your running into a walk.
(3) jump square
Minute 11: With legs together, jump up and land in a diamond-shaped square—first forward, then right, back, left, and forward.Swing your arms to aid your jump.Do 16 sets clockwise, then 16 sets in the opposite direction.
Minutes 12-14: Medium-step running (at a speed of 40 seconds or 50 seconds at [-] meters).
The first 15 minutes: repeat jump square practice.
(4) Fork-legged puppet jump
The first 16 minutes: do 25 sets of puppet jumps - a. straighten your hands horizontally, and jump with your legs apart; b. jump with your feet crossed (right foot crossed in front of your left foot), arms crossed in front of your chest; then switch Cross left foot in front of right foot.
Minutes 17-19: Jog in long strides, very slowly, like slow motion.When running, try to pull your hind legs forward and jump far away. (Doing this will help work the glutes).
Minute 20: Repeat the puppet jump.Do stretching and relaxation exercises while walking for 5 to 10 minutes as a rest and relaxation.
30 minutes of exercise burns 1685 to 1926 calories
Just spent over a week getting used to the intensity of these exercises (four sets).Now, increase your workout time to burn more fat.Start with the basic 20-minute exercise (skip the final rest period), then add the following two exercises.
(5) lunge jump
Minutes 21-25: Jump up and land in a lunge, with the left leg in front, bend the left knee at a 90-degree angle, and the right leg behind. (For beginners, the depth of the lunge can be moderately reduced) Use force on the arms, legs and hips to help the body jump up again.Swap legs in the air and land again with a lunge.Do 8 of these jumps (4 on each side), then jog for 1 minute to relax and recover, then repeat the above lunge jump for a total of 5 minutes.
(6) Running/jumping rope
The 26th minute: Medium-step running (at the speed of running 40 meters for 50 seconds or [-] seconds).
Minutes 27-29: Pick up the skipping rope and start running and jumping.
Minute 30: Walk on your heels for the last minute to relieve muscle tension in your lower legs and avoid shin soreness.Do stretching and relaxation exercises while walking for 1 to 5 minutes as a rest and relaxation.
(7) Interspersed training for better results
Because these exercises are more intense and more difficult, you can choose to do some low-intensity exercises on the interval days to allow the muscles to rest.Adding 1 or 2 of these exercises (and strength exercises) to your weekly fitness routine can be a good aid.Gymnastics choreographer Gay Gasper says, "30 to 75 minutes per workout is the best way to get the best results." Interspersed with strength training:
2. Calories burned in 30 minutes (joules)
(1) ice skating
(2) Swimming
(3) rock climbing
(4) Cycling
3. Calories burned in 60 minutes
(1) Yoga
(2) off-road
(3) Tennis
(4) Beach Volleyball
4. Calories burned in 75 minutes
(1) rafting
(2) Kayaking
(3) golf ball
(4) water ski
All calorie calculations above are based on a female weighing 60 kg.
4. 50 minutes of practice burns 2301 to 2511 calories
congratulations!Your body fat burning has reached its peak.Please add another 30 minutes of high-intensity dance moves after completing the previous 20 minutes of practice (skip the rest period).If you feel that you are not ready to increase the exercise time at this time, you can continue to do one or two 30-minute exercises, or gradually add the following exercises.
(1) Intensity stride
Minutes 31-32: Run fast (30 to 40 seconds at [-] meters).If this is just your average pace, try running faster, and if it feels like too much effort, slow down a bit.It is advisable to run at a slightly faster than usual speed so that you can exercise more than usual.
Minutes 33-34: Maintain a fast pace and stride to the right (right leg in small steps quickly to the right) for 30 seconds, then switch direction and stride to the left for 30 seconds.Repeat on each side, raising the arms to assist the movement and raise the heart rate.
The 35th minute: Jogging (at the speed of running 50 meters for [-] seconds).
(2) Running/jumping rope
36th minute: Speed up the running again (at the speed of running 40 meters for [-] seconds).
Minutes 37-39: Pick up the skipping rope and start running and jumping.
The 40th minute: Stop skipping and run again at a medium speed (at the speed of running 50 meters for 1 seconds) for [-] minute.
(3) slow stride
Minutes 41-45: Jog in long strides, very slowly, like slow motion.When running, the hind legs try to move forward.Swing your arms to assist.When you need a break, recover with a brisk walk, then go into a stride run.
Minutes 46-48: Stop straddling and continue running at a medium speed, paying attention to taking deep breaths while running.
Minutes 49-50: Gradually reduce the speed and finally change to walking.Do relaxation movements while walking - swinging arms, swinging legs, shrugging shoulders, etc., to completely stretch the whole body.
(4) Focus on strength training
No excuse is an excuse not to exercise, even a sudden rainstorm.Many VCDs on the market now introduce high-intensity strides, jumps and other exercise methods. In case of bad weather, put a VCD like this at home, and you can still maintain high-intensity exercise. (Note, the following are high-intensity workouts, if you haven't reached this level, please choose moderate exercises.
[-]. Choose exercise methods according to your body characteristics
At present, people's enthusiasm for fitness and sports is very high, but there must be scientific exercise methods for fitness.People with different physical characteristics should adopt corresponding exercise methods in order to be more conducive to their own bodybuilding.
1. Thin type
People who are thin, have little fat, have weak muscles, and poor physical strength often have unhealthy internal organs.When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, stamina, and body flexibility, and then carry out weight training, and participate in dynamic exercises such as aerobic exercise, rope skipping, and swimming.Thin type of people should pay special attention to diet.You should take more protein-rich foods to improve visceral function and muscle strength, and take more vitamins.
2. People who look thin but have a lot of fat
People who look thin but have a lot of fat in the world often have weak muscle strength and internal organ function, and poor physical strength.The suitable exercise for this kind of people is walking, climbing stairs, skipping rope, swimming and other exercises that can burn fat.The diet should avoid overeating, eat less sweets and foods with high fat content, but eat high-protein foods.
3. People with fat exceeding the standard
The weight is within the standard weight range, but the fat in the upper arms, buttocks, abdomen and thighs exceeds the standard.As long as there is no problem with the muscles and joints, you can take part in any sports, such as: playing ball, swimming, horse riding, etc. Aerobic exercise is better.But if you don't exercise regularly, you can't exercise suddenly.You should do warm-up exercises and gymnastics before doing each exercise to strengthen your muscles.In terms of diet, you only need to pay attention to balanced nutrition, moderate food intake, and less supper, but do not eat too much food containing fat.
4. People with weak support ability
People who have too thick sebum on various parts of their body, are overweight, have almost no muscles, and have weak bone support ability will be "out of breath" when they climb a few stairs in daily life.Such people should do more aerobic exercise and swim more, which can consume fat.Often do static stretching exercises to strengthen the musculoskeletal.I would also like to remind you that because obese people tend to have high blood pressure, please measure your blood pressure before exercising and pay attention to the correctness of your movements, but do not do excessively intense exercise. If your physical condition is not good, you should stop exercising, and you should not act too hastily.Diet must not be excessive dieting.You can eat 840~1260 joules (200~300 calories) of food a day to ensure balanced nutrition.Do not reduce sugar sharply, so as not to drop blood sugar and increase the feeling of fasting.
In short, no matter what method and method is used to exercise, one principle must be followed, which is "different from person to person" and step by step.
(End of this chapter)
If one day you find yourself gaining weight, don't be depressed, refer to the following basic practices for becoming a skinny beauty.
2. Ten habits to help you become a skinny beauty
(1) Develop the habit of regular defecation
Develop the habit of defecation regularly every day, so that the toxins in the body can be discharged smoothly.Sometimes the accumulation of toxins is also the reason for the lingering weight loss.
(2) Stay away from fried food
Stay away from fried foods and try to eat steamed or boiled foods.Because greasy food not only contains N power super calories, but also the number one killer of health.
(3) TV (reading) without snacks
Never eat a snack while watching TV (reading), as this can unknowingly consume more than three times the amount of food.
(4) Don't force yourself to eat hard
Don't have the mentality of throwing away the food that you can't eat, and don't force yourself to eat it.
(5) Do not eat after nine o'clock in the evening
Never eat after nine o'clock every night.If you have always had the habit of eating late at night, try to replace it with fruits, vegetables or high-fiber biscuits.Remember that the calorie storage of a supper is equal to the sum of your three meals a day.
(6) Do not use food to fight stress
Please don't use food to resist stress. This is not only bad for your health, but also a big obstacle to weight loss.
(7) Refuse to drink
Refuse to drink, and replace it with plain water, because no matter how low the sugar content is, the calories are still considerable.
(8) Regular exercise
Cultivate the habit of exercising regularly, but not too intensely. Maybe some easy stretching exercises are easier to persist and effective than strenuous exercise.
(9) Do not forcefully fast
Please don't force yourself to fast, or don't eat your favorite desserts, reduce the frequency and portion, so as not to cause overeating.
(10) Admit that you are fat
Don't be afraid to admit the fact that you are obese. Only when you have the courage to accept yourself and like yourself can you have a correct weight loss mentality, and you will be successful in doing other weight loss attempts.In fact, weight loss is also a habit, as long as you persist, your body will continue to perfect.
3. Accelerate fat breakdown
The fastest and most direct way to lose weight is to accelerate fat decomposition.In order to maximize fat burning, here are 4 tried and tested tricks:
(1) fully exercise the muscles
The more muscle you have in your body, the more calories you burn per minute.But as we age, the muscles in our body get weaker and weaker.Therefore, it is necessary for you to specifically carry out some muscle-strengthening training, including weightlifting, push-ups and other strength exercises.In addition to the aerobic exercise mentioned above, adding two or three such strength exercises per week will make your weight-loss effect more prominent.
(2) Equipment exercises are the most effective
Fitness equipment: Carrying body sculpting into "home" introduces several home fitness equipment suitable for the whole family for girls who want to have a beautiful figure in ordinary life and work, so that you can always maintain a slim figure and always youthful and beautiful.
(3) Constantly changing the way you burn calories
A single way of exercising can easily make you feel bored. Once this emotion arises, even the best exercise will be difficult to persist.Therefore, you can avoid getting bored by constantly updating your exercise methods. You can also find a regular partner to exercise with you or ask your family to urge you to do it; if you feel that lifting heavy objects repeatedly is boring, you can also wear a Get on your Walkman.
(4) Exercise must reach a certain intensity
Fat burning not only occurs while exercising, but also continues for some time after you stop.The more intense the exercise, the longer the fat burning will last after you stop.Therefore, once you start exercising, you'd better not be afraid of getting tired. Reaching a certain intensity can allow you to burn more fat in the same time.
4. Appropriate intensity is better for weight loss?
The latest research shows that if the same 2-hour fitness exercise is divided into 40 minutes and done 3 times in total, the fat consumed is almost 60 times that of 2 minutes and done 7 times in total.Since the body may maintain the highest metabolic rate for at least 12 hours after each exercise, the fat accumulated in the body will also be quickly consumed at this time.Therefore, do exercise in sections as much as possible, and the weight loss effect will be better.
(1) Imagine that you are already very thin
Awareness can also have a big impact on weight loss.Going all in will make your fat go away faster.Believe it or not, subconscious influences do exist and affect the secretion of many glands in the body.This effect has become a hot research topic abroad.
(2) Persistence is the most important thing
Just like the accumulation of fat is not the result of a day or two, getting rid of fat will never happen overnight.In fact, no matter from the perspective of shaping a perfect body shape or having a healthy body, you must insist on exercising more, eating in moderation and living a regular life.
5. Reduce calorie intake
How many people can really understand the truth of losing weight and stick to it throughout their lives?Coupled with some misunderstandings, it is no wonder that fewer and fewer women are satisfied with their body shape, while more and more people complain that losing weight is too difficult.Is it really that difficult?You may wish to try the following easy weight loss program.
(1) speed up metabolism
Metabolism is the best "fat burner" in the body. It can be your best "slimming ally" or your worst enemy, depending on how you do it.
If you want to lose weight, you have to activate the metabolic system in your body first, which requires you to: ensure a normal and reasonable diet, and use rather than lose precious muscle.Aerobic exercise is the best way to speed up your metabolism.These sports include brisk walking, jogging, cycling, swimming, ball games, etc.At least 4 days a week (preferably half an hour a day), insisting on such exercise can effectively speed up the metabolism in the body.If you have difficulty doing half an hour of exercise at a time, you can also do 10 minutes at a time, accumulating up to half an hour every day.
a. Aerobic exercise is the fastest way to increase metabolism.
Increasing the quality and quantity of exercise is indeed the most direct and quickest way to speed up metabolism, and at least "3 times a week, 30 minutes each time, and a heart rate of more than 130 beats per minute after exercise" can be beneficial to health.
b. Add weight training to increase muscle tissue.
do you know?The more muscle tissue in the human body, the more calories can be burned and the metabolism will be accelerated. Unfortunately, after we are over 30 years old, the muscle will gradually lose, which will lead to a decline in metabolism. Therefore, if we want to maintain a good metabolic rate , it is necessary to exercise quickly to increase the dwindling muscle mass.
c. Drink more mineral water.
d. Stop ineffective dieting and take in more protein.
e. Take a deep breath.
f. If you want to drink flavorful beverages, choose green tea and Eucommia tea that can promote metabolism.
g. The use of correct massage techniques can also promote metabolism.
h. Supplement vitamin B complex, don't be a night owl!
(2) Eat scientifically and regularly
Living in an era full of all kinds of delicacies, how can we keep our waist and hips the same or get smaller?The answer is - when it comes to food, we should enjoy it instead of avoiding it.
Don't think that you can lose weight by making your meals unpalatable.In fact, the situation is just the opposite. Food with complete color, fragrance and taste can fully mobilize your senses of sight, smell and taste, and shift your attention from simply eating to enjoying the pleasure of eating. Saturation", the real food in the stomach is less.
Stick to drinking plenty of water every day.Not only is this good for your metabolism, but it also keeps you from overeating.
[-]. Let the body become extremely sexy
(30-day fitness program)
Thick waistline and extra fat are really a headache. Is there a way to completely solve these two problems?
Adding strength exercises to daily exercise, such as skipping rope and jumping, can burn 5% to 10% more calories, because these strength exercises require muscles to consume more energy in a short period of time, making the heart rate higher than conventional aerobic exercise, and the body will continue to burn calories for 24 hours after the exercise. "
We carefully designed this set of outdoor fitness exercises, dividing the 30-day fitness program into three phases: 20 minutes of vigorous exercise per day in the first week; extended to 30 minutes of exercise in the second week, and 50 minutes per day for the rest of the time of high-intensity exercise.So, try to give us the next 30 days to become sexy and enchanting, clear and energetic.
1. 20 minutes of practice burns 1204 to 1224 calories
Note: In the first week of training, the jump height should not exceed 3 cm, so that the legs and hips can absorb the impact and quickly adapt to its impact.Since each workout includes a skipping rope, bring a skipping rope when you're exercising -- around your waist, or where you'll be returning.
(1) warm up
Minutes 1-3: Brisk walking (80 to 100 meters per minute
Minute 4: Pause, take two big strides to the left, and squat down.Then back across to the right, do 1 minute.
Minute 5: Walk on your heels to strengthen the muscles in front of your shins and avoid shin soreness.When walking, the arms swing naturally at the sides.
(2) Running/jumping rope
Minutes 6-7: Medium-step running (at a speed of about 130 meters per minute, or at a speed of 50 meters for [-] seconds).
Minutes 8-9: Pick up the skipping rope and start running and jumping.If beginners are not familiar with this kind of running rope, they can jump in place first, and then try to run slowly.
The 10th minute: run at a medium pace (at the speed of running 50 meters for 1 seconds) for [-] minute, without skipping rope.If you feel tired during this time, you can turn your running into a walk.
(3) jump square
Minute 11: With legs together, jump up and land in a diamond-shaped square—first forward, then right, back, left, and forward.Swing your arms to aid your jump.Do 16 sets clockwise, then 16 sets in the opposite direction.
Minutes 12-14: Medium-step running (at a speed of 40 seconds or 50 seconds at [-] meters).
The first 15 minutes: repeat jump square practice.
(4) Fork-legged puppet jump
The first 16 minutes: do 25 sets of puppet jumps - a. straighten your hands horizontally, and jump with your legs apart; b. jump with your feet crossed (right foot crossed in front of your left foot), arms crossed in front of your chest; then switch Cross left foot in front of right foot.
Minutes 17-19: Jog in long strides, very slowly, like slow motion.When running, try to pull your hind legs forward and jump far away. (Doing this will help work the glutes).
Minute 20: Repeat the puppet jump.Do stretching and relaxation exercises while walking for 5 to 10 minutes as a rest and relaxation.
30 minutes of exercise burns 1685 to 1926 calories
Just spent over a week getting used to the intensity of these exercises (four sets).Now, increase your workout time to burn more fat.Start with the basic 20-minute exercise (skip the final rest period), then add the following two exercises.
(5) lunge jump
Minutes 21-25: Jump up and land in a lunge, with the left leg in front, bend the left knee at a 90-degree angle, and the right leg behind. (For beginners, the depth of the lunge can be moderately reduced) Use force on the arms, legs and hips to help the body jump up again.Swap legs in the air and land again with a lunge.Do 8 of these jumps (4 on each side), then jog for 1 minute to relax and recover, then repeat the above lunge jump for a total of 5 minutes.
(6) Running/jumping rope
The 26th minute: Medium-step running (at the speed of running 40 meters for 50 seconds or [-] seconds).
Minutes 27-29: Pick up the skipping rope and start running and jumping.
Minute 30: Walk on your heels for the last minute to relieve muscle tension in your lower legs and avoid shin soreness.Do stretching and relaxation exercises while walking for 1 to 5 minutes as a rest and relaxation.
(7) Interspersed training for better results
Because these exercises are more intense and more difficult, you can choose to do some low-intensity exercises on the interval days to allow the muscles to rest.Adding 1 or 2 of these exercises (and strength exercises) to your weekly fitness routine can be a good aid.Gymnastics choreographer Gay Gasper says, "30 to 75 minutes per workout is the best way to get the best results." Interspersed with strength training:
2. Calories burned in 30 minutes (joules)
(1) ice skating
(2) Swimming
(3) rock climbing
(4) Cycling
3. Calories burned in 60 minutes
(1) Yoga
(2) off-road
(3) Tennis
(4) Beach Volleyball
4. Calories burned in 75 minutes
(1) rafting
(2) Kayaking
(3) golf ball
(4) water ski
All calorie calculations above are based on a female weighing 60 kg.
4. 50 minutes of practice burns 2301 to 2511 calories
congratulations!Your body fat burning has reached its peak.Please add another 30 minutes of high-intensity dance moves after completing the previous 20 minutes of practice (skip the rest period).If you feel that you are not ready to increase the exercise time at this time, you can continue to do one or two 30-minute exercises, or gradually add the following exercises.
(1) Intensity stride
Minutes 31-32: Run fast (30 to 40 seconds at [-] meters).If this is just your average pace, try running faster, and if it feels like too much effort, slow down a bit.It is advisable to run at a slightly faster than usual speed so that you can exercise more than usual.
Minutes 33-34: Maintain a fast pace and stride to the right (right leg in small steps quickly to the right) for 30 seconds, then switch direction and stride to the left for 30 seconds.Repeat on each side, raising the arms to assist the movement and raise the heart rate.
The 35th minute: Jogging (at the speed of running 50 meters for [-] seconds).
(2) Running/jumping rope
36th minute: Speed up the running again (at the speed of running 40 meters for [-] seconds).
Minutes 37-39: Pick up the skipping rope and start running and jumping.
The 40th minute: Stop skipping and run again at a medium speed (at the speed of running 50 meters for 1 seconds) for [-] minute.
(3) slow stride
Minutes 41-45: Jog in long strides, very slowly, like slow motion.When running, the hind legs try to move forward.Swing your arms to assist.When you need a break, recover with a brisk walk, then go into a stride run.
Minutes 46-48: Stop straddling and continue running at a medium speed, paying attention to taking deep breaths while running.
Minutes 49-50: Gradually reduce the speed and finally change to walking.Do relaxation movements while walking - swinging arms, swinging legs, shrugging shoulders, etc., to completely stretch the whole body.
(4) Focus on strength training
No excuse is an excuse not to exercise, even a sudden rainstorm.Many VCDs on the market now introduce high-intensity strides, jumps and other exercise methods. In case of bad weather, put a VCD like this at home, and you can still maintain high-intensity exercise. (Note, the following are high-intensity workouts, if you haven't reached this level, please choose moderate exercises.
[-]. Choose exercise methods according to your body characteristics
At present, people's enthusiasm for fitness and sports is very high, but there must be scientific exercise methods for fitness.People with different physical characteristics should adopt corresponding exercise methods in order to be more conducive to their own bodybuilding.
1. Thin type
People who are thin, have little fat, have weak muscles, and poor physical strength often have unhealthy internal organs.When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, stamina, and body flexibility, and then carry out weight training, and participate in dynamic exercises such as aerobic exercise, rope skipping, and swimming.Thin type of people should pay special attention to diet.You should take more protein-rich foods to improve visceral function and muscle strength, and take more vitamins.
2. People who look thin but have a lot of fat
People who look thin but have a lot of fat in the world often have weak muscle strength and internal organ function, and poor physical strength.The suitable exercise for this kind of people is walking, climbing stairs, skipping rope, swimming and other exercises that can burn fat.The diet should avoid overeating, eat less sweets and foods with high fat content, but eat high-protein foods.
3. People with fat exceeding the standard
The weight is within the standard weight range, but the fat in the upper arms, buttocks, abdomen and thighs exceeds the standard.As long as there is no problem with the muscles and joints, you can take part in any sports, such as: playing ball, swimming, horse riding, etc. Aerobic exercise is better.But if you don't exercise regularly, you can't exercise suddenly.You should do warm-up exercises and gymnastics before doing each exercise to strengthen your muscles.In terms of diet, you only need to pay attention to balanced nutrition, moderate food intake, and less supper, but do not eat too much food containing fat.
4. People with weak support ability
People who have too thick sebum on various parts of their body, are overweight, have almost no muscles, and have weak bone support ability will be "out of breath" when they climb a few stairs in daily life.Such people should do more aerobic exercise and swim more, which can consume fat.Often do static stretching exercises to strengthen the musculoskeletal.I would also like to remind you that because obese people tend to have high blood pressure, please measure your blood pressure before exercising and pay attention to the correctness of your movements, but do not do excessively intense exercise. If your physical condition is not good, you should stop exercising, and you should not act too hastily.Diet must not be excessive dieting.You can eat 840~1260 joules (200~300 calories) of food a day to ensure balanced nutrition.Do not reduce sugar sharply, so as not to drop blood sugar and increase the feeling of fasting.
In short, no matter what method and method is used to exercise, one principle must be followed, which is "different from person to person" and step by step.
(End of this chapter)
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