How to do aerobic exercise to lose weight

Ladies do aerobics, often heard this advice actions in place, and time full training week at least 4 times, adjust diet, we will be able to receive good slimming effect. However, many people in accordance with the requirements of effort to do, the effect is not very ideal. what causes? original they ignore the most fundamental aerobics weight loss is a force.

Here the force refers to each active aerobics are forced to do aerobics each action has a certain direction and routes, and in different directions and routes on the strength of the muscles is different, therefore, you must master the different exercises the action of exerting force methods-if aerobics does not know how the actions of the hair, knew from is not hard to do the action, so, no matter how your actions in place, the length of time, it is very difficult to produce a base effect.

Because aerobics weight loss not by the actions of the route, rate and training time decisions, but by the degree of force the muscle-strength, muscle movement muscle consumes the body's energy, the energy consumption of the body to take to achieve weight loss results. Accordingly, the correct use of the gym each action from method and active force do each action is the key to losing weight of aerobics.

To find each action of exerting force method, you first have to understand how the strength of the muscles, and training experience muscle force feeling · fitness instructors you should be careful not to just focus on action figure or regular replacement of the action, but should be emphasized that each action of exerting force location and methods, focusing on the actions of the teaching force, so that every learner in each action can be found in muscle strength of feeling · is the only way to achieve a good weight loss results, to improve student fitness fun ·

Abdominal fat

Exercise 1: horizontal back lift leg exercises, put your hand on the head or on the body side, high lift legs as far as possible, and torso angle zoom out, take a slow fall faster, each group of 20-40 times per minute, about 30 times per minute, the rate of about 6-7 card consumption of energy.

Exercise 2: horizontal sit up exercises, put your hand on a head, legs flexion and extension alternating bending, upper body as close as possible to the thigh, each group of 20-40 times, frequency, consumes energy with exercise.

Exercise three: do standard sit-up exercises, will head down inclined 17 degrees, each group of 20-30 times, frequency, each minute of about 8-9 card consumption of energy.

Exercise 4: take the slope of a practice, benches against the wall or other object, slope of about 20-30 degrees, wrung head on either side of the bench, and then do what lift leg exercises, each group of 15-20 times, frequency of about 20 times per minute, per minute in some consuming 7-8 card energy.

Exercise 5: horizontal back to hip to Fulcrum do collapse exercises, arms straight hand point and back, each group of 10-20 times, frequency of about 30 times per minute, per minute consume about 10-11 card energy.

Exercise 6: pendant lift leg exercises, two legs to high lift, take the principle of differentiation, the finish can be given power, each to do 5-10 times per minute, about 4-5 card consumption of energy.

Hips weight loss exercises

Butt is too big or SAG will make your body becoming bloated, following this simple easy to do aerobics will help you get out of this embarrassing situation.

Scroll the hips

1, flat body, back, knees to chest, his hands stretched flat close to the ground and shoulder, hip and slowly turn to the right, as far as possible, so that the knees close to the ground, at the first turn to the left.

Exhale and return to its original position. Then breathe in the opposite direction after repeat the action. The second day, repeat 10 times, slowly increase frequency, within 30 days and up to 25 times.

2, suction, hips slowly off the ground when the muscle contraction.

The lower portion of the back, middle and upper followed up until the body with the support of the scapula. Keep pose-invariant 10 seconds. Exhale slowly down the body. You will feel every section of the spine in relaxation. Repeated 2 times, gradually increased to 5 times.

Backward lift leg

1, prone, hands flat side, Palm down.

Side cheek pillow covers. Until the feet are about 15 cm. Breathing, muscle contraction hips.

2, toe protraction, raise your right leg and left about 15 cm.

Keep pose-invariant 1 seconds, and then drop the right leg, when hip must have been done by Mat – this point than you lift leg height is more important. Repeat 10 times in the right leg and left leg repeat 10 times, gradually increasing to 50 times.

Fixed leg kick

1, prone, bending the arm, shoulder and hand on the phase.

The Palm of the hand and arm cushions at the same time, the pressure of legs at the same time off to 15 cm.

2, sustained muscle contraction of respiratory., legs and the hips like swim around leg kick power-50 times, gradually increased to 100.

Kneel down and kick

Hand-foot-1, and knelt down, the hands are equal in distance and shoulder-knees are 20 ~ 30 cm. right foot straight, lift-out to 30 cm.

2, continuous breathing, right foot raised 25 times.

Left foot to repeat the same action. The left and right foot, increasing 25 to 50 times.

(Practice editing: Tran Hung Wong)