In the relaxed atmosphere, a weight loss day jump exercise should be to lose weight family good choice.
In fact, lose weight exercise is easy, just after a short time of learning, you can do to lose weight exercise at home.Weight loss exercises are suitable for weight loss, but it is very good aerobic exercise, but also that it is the whole body movement, does not increase the burden on the body of a local, leading leg rough or buttock enlargement, negative impact, and can increase the number of joint activities, to strengthen the body's flexibility.
For a long time not only to lose weight, but also be able to adjust the curve more muscles, beautiful, mental state or better.1. can-and strong bottom
When it comes to weight loss, many people will think sweating sport most conducive to lose weight.
In fact, this is a very common misunderstanding.A set of design science, reasonable weight loss exercises for exercise intensity have a clearly articulated, that is a low intensity exercise, it requires exercise heart rate in beats per minute 120 ~ 150 times (for 20 to 40 years old no obesity-related diseases in the population), but always a little sweat sweating instead.
Beginners can slow down the movement rhythm in order to reduce the exercise intensity, to adapt to ever increasing pace.
Because the normal adult at rest heart rate average about 75 times/min, a little exercise heart rate can exceed 100 times per minute. A 26-year-old man, she's maximum heart rate is 220-26 = 194 times/min. Therefore, 120 ~ 150 times/min is low to medium intensity. In this exercise, which can be long and not very difficult.2. exercise longer
Effective weight loss exercise called exercise ' movement time guarantee in 90-120 minutes, but does not include the movement before and after preparing and finishing time, if only for the purpose of the prevention of obesity, exercise time is 60-90 minutes.
Many people do not understand why weight loss exercises to go such a long time.First of all in aerobic exercise, a number is important, it is "30".
That is, for 30 minutes of aerobic exercise, the body's way of energy supply by glycogen release energy to fat free energy transformation, that is, after 30 minutes before start mobilizing fat. Approximately 1 hour after the movement, the movement of energy is needed to fat for energy. If you want to expand the consumption of fat, of course need the results of 90-120 minutes.3. lose weight fast without corruption
Early in the jump exercise weight instead of reducing the phenomenon of increasing and don't give up on this, this is quite normal.
Because when you start to exercise due to an increase in muscle mass, and fat consumption is slow. Adhere to the movement, muscle weight increases gradually decrease, weight begin to decline. If you are able to adhere to skip 2 ~ 3 months of weight loss exercises that you can enjoy others compliment you on your weight loss. But also don't exclude individual does not want to be lazy, will increase the amount of exercise or excessively prolonged time, lead to weight loss is too fast. In the weight loss process to remember another quantity "2 kg. Slimming speed control in each month minus 2 kg is the international requirements of the safe speed, than on health.4. preparatory work for weight loss exercises
Mastered the above weight loss exercises of basic principles, you can select a set of exercises to lose weight.
Select weight loss exercise, preferably free movement, this difficulty is low, exercise is relatively safe. Willing to challenge themselves or choose to do with sensual dumbbell exercise to lose weight, props to increase the difficulty of the exercises, with a view to obtaining better weight loss results.1. with background music, preferably disco music style, it can arouse people's emotions.
2. in carrying out before and after weight loss exercises to practice, to be fully prepared activities and appropriate finishing activity, it is important for security.
Room temperature is 20 ° c and above, prepare activity time in 10 minutes, below 20 ° c of warming-up time when appropriate. Finishing activities time approximately 10 minutes, and is not affected by temperature changes.3. hand placed on sports drinks replenish moisture, even if not sweat through 90 ~ 120 minutes of exercise, you lose a lot of water will also.
4. turn on the TV, the TV's volume to minimum, almost no sound, but the weight loss exercises of background music.
(The right to practice editing: longwin)
Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...
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