First of all, aerobic exercise 1, running: 3,000 meters a day can not be less than this number, (running finished, walk also have to walk through) speed appropriate faster, but have to be in their own tolerance, just started can be slower, and later slowly strengthened, or longer distance, or faster speed. (Generally have to ensure that the time in 30 minutes or more, because 20 minutes after the beginning of consumption is fat. (It is recommended that the owner of the 50 minutes or so) can drink a small amount of water after running and in the process of running, do not drink a big mouthful of water, and can not immediately take a shower and blow a fan after running. In addition to running, jumping rope and climbing tall buildings and cycling are also good aerobic exercise. Aerobic exercise can be very good to enhance a person's physical fitness and physical fitness, for other intensive exercise to lay the foundation.
The abdominal exercise is not less every day, the abdominal muscle belongs to the core muscle. The following ways can be practiced to the entire core muscles. 1, the former flat: push-up position, the arm to support the ground, elbow bent, right under the arm, the weight on the forearms, the body from the shoulder to the ankle in a straight line, the core muscle support, abdominal muscles taut, maintain the posture for 30 seconds, or appropriate extension, while breathing y (adhere to the time can be slowly accumulated to 30 seconds, but the middle rest 5 seconds to continue to do) 2, the side flat: the time can slowly accumulate to 30 seconds, but rest 5 seconds in the middle of the rest to continue to do) 2 , side plate type: one hand on the ground, the other hand on the inter-waist, tense core muscles, abdominal muscle contraction, lift the hips, the body into a straight line, the action of deep breathing, but also adhere to the time and above the same, the two hands take turns. 3, sit-ups: you can effectively exercise the abdominal muscles, but constantly but bending the lower back, amplitude will cause spinal problems, you can be moderate. It is best to roll the abdominal movement, that is, sit-ups do not lie down completely, relying on abdominal strength to support themselves, and then up. 20 to 30 a group, rest 40 seconds, and then continue, strive for more than 3 groups, generally to do their own feeling of abdominal muscle tightness can not stand, very tired feeling to stop. Just started can borrow the power of the hand.
There is also the self weight squat: the body stands straight, feet open and shoulder width, arms forward, and shoulder high, the core muscles tense, lower back natural arch, the body as low as possible, *** backward, knees bent, arms from head to tail to keep in the same position, upper thighs and the ground parallel, or lower position, the whole action of the center of gravity in the heel rather than the toes, the body as far as possible to straighten. Pause for 1 second, then slowly stand your body up and return to the starting position. So repeated 5 to 8 a group, rest 30 seconds, at least 4 groups
Of course the network explosion of abs ripper is also a good choice.
Push-ups can be very good to the pectoral muscles and arms, adjust the distance between the two palms of this action by yourself, the closer you are, the more you practice arms. 15-20 at a time, then rest 30-60 seconds, and then continue, strive for 3-4 groups.
The shoulders should be practiced wide, wide grip pull-ups are a good way, but this action is not quite strength can not do, and no effect, so it is better to practice the other first.
You can eat some fruit after the exercise, do not go to eat again as much as possible after 10:00 p.m., try to go to bed before 12:00 p.m., get up at 7:00-8:00 a.m., you can give yourself a big stretch, which can be very good stretching and meat, get up and have to do is to drink about 300-400ml of water, get up when the body detoxification time, need to replenish water, this habit no matter what time you want to do is to drink about 300-400ml of water, get up and get up and get up and get up and get up. This habit should be maintained no matter what time of the day. Breakfast must be eaten, every meal needs to have protein intake. Breakfast is milk or eggs, eat at noon to 8 points full on the line, dinner is about to 7 points on the good.
These are just some simple sports knowledge, if there are other questions please adopt this question, in addition to send and click on my avatar to me for help, the answer is not easy, please understand, thank you. Your adoption is the power of my service.
I wish you a happy life and successful weight loss.
Question 2: How long can I walk fast on the treadmill to achieve weight loss? If you walk, it is recommended to be above 6.6 speed. If you are tired, you can watch the TV and divert your attention. No TV can listen to songs and so on. The key is to eat less in the evening, eat 50 percent full + exercise to lose weight. Only from a single aspect to reduce difficult.
Question 3: I now adhere to the treadmill every day in the fast walking 40 minutes, can slowly thin down? The most important and effective way to indoor treadmill is to be sure to adhere to, as long as you insist on running twenty to thirty minutes a day, you will receive unexpected results:
1. According to the specific circumstances of their own bodies, the development of a scientific and effective training program, be sure to practice step by step, and long-term adherence to the effect.
2. Before practicing the treadmill, the preparatory activities are relatively simple, mainly to do some leg muscles, joints, preparatory activities can be, such as side leg press, activities such as ankle.
3. If you want the treadmill exercise to become active and rich, you can place the treadmill in front of the TV, watch your favorite TV programs while practicing, or listen to your favorite music while practicing, but most of the attention must be placed on the treadmill can also let the family with the practice of their own loud encouragement, which can be very good to active practice atmosphere. This can be a good way to enliven the atmosphere when practicing.
4. Other attention to detail:
(1) Even if you practice on the treadmill at home, you should wear sportswear and sports shoes to practice, do not practice barefoot.
(2) In the process of practicing, it is best to replenish some water every 15 minutes, but not too much.
(3) Do not walk backwards on the treadmill.
(4) Do not train more than four times a week, one hour after meals.
(5) the training intensity should not be too large, do not have to be practiced sweaty, so the effect is not necessarily good, suffering from heart disease or high blood pressure friends should not be large exercise using the treadmill, indoor air to keep open, the air conditioning should not be opened too low.
(6) If the treadmill is practiced for fat loss, it can be combined with abdominal strength training, such as sit-ups, during the practice period.
(7) practice treadmill is not a day or two can see the effect of practice, with other outdoor aerobic exercise, in general, pay attention to reduce the intake of high-fat food, smoking friends to reduce the number of smoking during the practice.
I think by exercise to lose weight is only one of the purposes, even if the effect is not obvious, but also can exercise the body. So there is no harm in it, and no matter what other methods you take to lose weight in the future, this method should be adhered to, and I wish you success!
"Know it all. I'm not going to be able to do this without a lot of help. The most important thing to remember is that it is not a good idea to be a good person, but it is a good idea to be a good person. The most important thing to remember is that you can't be too careful with what you say."
Question 4: How fast should I walk on the treadmill to lose weight? How long to walk? There are two key points to lose weight with cardio, first, heart rate, and second, time. There is no speed, so don't be concerned about whether you are going fast enough.
First, the heart rate should be controlled between 120-140, not more than 140, the heart rate is greater than 140 exercise is not aerobic exercise, is to rely on glycolysis energy supply, rather than rely on the decomposition of fat energy supply, so it can not be a direct role in weight loss, of course, may be due to the development of muscles to improve the basal metabolism, and some of the indirect role of fat consumption. I would rather have a low heart rate than a high one.
Second, the time to be more than 30 minutes, the human body to consume fat is not from the minute you start to exercise, aerobic exercise 20 minutes or so, in order to activate the enzyme that breaks down fats, and then this enzyme will use the body's stored fat to provide energy for the aerobic exercise that you are carrying out. So the first 20 minutes is really just a warm-up and preparation. And you can't rest too long between exercises. It is best to continue aerobic exercise for more than 1 hour.
The human body burns 1KG fat need to consume 7000 calories, you want to reduce the number of their own multiply know.
Jogging for 1 hour probably consumes 600-700 calories. So, it takes about 10 hours of jogging to lose 1KG of fat. Above: Xinzhuang race step treadmill *** chair monopoly display center (Minhang District, Shanghai Xin Zhu Road No. 369, near Xinzhuang Metro Line 1 South Square Exit)
Question 5: Treadmill fast walking can lose weight can be, to adhere to
Question 6: Too treadmill fast walking half an hour a day can lose weight can can slowly increase the time Finally, it is best to walk fast for more than an hour I have around me, this is the best time to walk fast. I've been around people like this for two or three months, and running damages the knee joints, or walking is good, you can listen to the song while walking, and the effect of cycling is also very obvious, the best thing is to find a place where there are few people to ride for more than an hour and a half is appropriate, all are around the example of the effect of the write here, I wish you to shape a perfect body
Question 7: Which is the fastest way to lose weight by running on a treadmill and walking fast ha ha, well, good to do. If you really want to work out your body a little better, and work out a tall, strong, capable, well-proportioned, dashing, elegant, graceful body and physique to, according to my personal success experience, I suggest that you modify their own way of exercise methods, to take the following overall strong workout to exercise as well:
First of all, it is necessary to develop a morning ahead of the 40-60 minutes to get up habit;
The first thing is to develop a morning ahead of the 60 minutes to get up.
First of all, to develop a habit of getting up 40 to 60 minutes earlier in the morning;
Secondly, after getting up in the morning, go out and run first, the body will run to the slightest heat on the line, as a daily morning exercise activities before the necessary preparations;
Thirdly, to do radio gymnastics, or to learn a simple martial arts routines or some of the basic movements of the martial arts, note: the beginning of martial arts, first do not require God-like, but must pursue the shape of the same. In order to ensure that their hands and feet in line with the martial arts practitioners out of square inches;
Fourth, every morning exercise, after a deep breath, with a breath of effort to the sky long whistle (can exercise and improve their lung capacity, the bottom of the voice and voice). Every day more jumping in place, jumping in place to touch the high, running jump, running jump to touch the high exercise (can effectively promote their own body growth, all parts of the muscles of the strong and beautiful lines, and at the same time can improve the jumping power, explosive power, endurance, running speed and running speed), more bars, double bar exercise (to be able to meet and exceed the high school physical exercise standards above as well);
Fifth is every day Prepare a cup of green tea water before going to bed, the first thing after getting up in the morning is to give cool green tea water with some hot water, after drinking it on an empty stomach (one is to dilute the body due to the blood viscous problem after sleep; the second is conducive to the exercise of the body does not appear to be a bad state of blood supply, oxygen supply shortage; the third is to have a role in clearing away the body's garbage to improve the body's digestive function, and is conducive to the growth of more meat, especially more tendon meat; the fourth can be removed). Wake up early in the morning on the exercise, can appear in a variety of physical discomfort; five is to wake up early in the morning on an empty stomach to drink green tea water has to eliminate fat meat (fat meat) medical effect), wake up early in the morning on an empty stomach to drink green tea water adaptation, each time every day must drink more than 400ml;
Six is every morning must eat a full meal, at noon must also eat well, eat full. Chicken, duck, fish, meat can be eaten casually. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, cookies, snacks, etc.); secondly, it is best to eat less chicken, duck, fish, meat; thirdly, it is good to eat on the line, do not eat too full. Because, dinner of these three are the most favorable conditions for long meat, they must control to grasp, so as not to form too much intake and cause as much as long as the fat meat (fat), not long tendon meat (lean meat) of the main reason;
Seven is two hours after dinner, you can go out to walk, do push-ups, hanging bar, double bar, or at home, dormitory, do do double handstands, push-ups, crunches, exercise, exercise to body heat, and so on, and so forth. Exercise until your body is warm, and then increase the amount of exercise after your body has adapted. Note: Before you are less than 23 years old, you can not lift weights and super-intensity exercise (including push and pull bar zero, weighted exercise, squatting), which will affect the body to grow taller and cause obesity in the legs. Remember! Remember!
Eight is to the new bookstore, online to buy or download some exercise, practice martial arts body protection and protection of books and exercise in the body of the technical essentials, notes, women's self-defense martial arts routines to learn to learn, and then carry out specific exercise and implementation of the good.
All of the above, the value of perseverance.
As long as you can stick to it for a long time and develop such a habit of life. Especially in strict accordance with the fourth, fifth, sixth exercise, I'm sure: two or three months you will see the effect.
If you can stick to it for a long time, in less than three to five years, you will certainly exercise yourself to become: tall, capable, handsome, temperament, pavilion, graceful, hands and feet are permeated with the elegance of the seven fairies, so that handsome men and women like to pursue the situation around you, is not it better?
I wish you success!
Question eight: too treadmill daily walking half an hour can lose weight at least 6 speed
Running is simple but not everyone is suitable to see if you have any problems with the knee joints, the weight is not suitable for running over the run, there is no problem with the mode of running if everything is okay, there is also a point is to run after the stretch *** relaxation of the muscles must be there.
To fat energy needs to be other energy first consumed before using fat energy, so if you can do an hour of strength training, and then do aerobic to burn fat, the best is thirty-four minutes, running an hour better, the length of time also depends on your physical and endurance, consume the nature of the weight loss.
Light walking is useless
Question 9: Every day on the treadmill walking an hour can not lose weight time enough, but based on the speed of your walking, that is, the amount of exercise, the simple standard is not sweating in 20 minutes, the heartbeat can not get to 120 per minute or so, if you can not reach these two standards, to speed up.
In addition, it is best to match a reasonable diet, not too deliberately control the amount, but to eat less meat and fried food.
Question 10: Can walking fast for an hour a day on a treadmill play a role in weight loss? Definitely can, but with a reduced diet, in addition to running before the warm-up and running after the relaxation are very important.