1, men's fitness weight loss
1, warm-up exercise:
5 to 10 minutes, slightly some sweat can be.
Can be used: stationary bicycle.
2, strength training:
30 minutes, increase calorie consumption, improve metabolism.
Used: combination equipment (see strength training).
3, aerobic training:
20 minutes, when the direct mobilization of fat burning.
Used: fast walking on a treadmill with a heart rate of 133.
4, stretching and relaxation:
To 10 minutes, flexibility training, relax the whole body muscles, so that the heart rate back to normal.
Used: mat action.
5, strength training: (tighten the muscles, so that the body is stronger and slimmer and more shapely and slender!) Control in about 30 minutes, each part of 1 action, each action to do 3 groups, each group 15 times, brackets for alternative actions.
1, chest: seated push-ups (push-ups)
2, back: seated rowing (front neck pull-down)
3, legs: seated stirrups (seated leg flexion and extension)
4, shoulders: seated push-ups (dumbbells side planks)
5, lumbar: seated back press (Roman chair back extension)
6, abdominal: seated curls ( Fitness ball sit-ups)
Weight loss method: exercise + reasonable diet
Exercise: aerobic exercise 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week, more practice is better.
1, aerobic exercise: refers to a long period of medium intensity, so that the heart rate in the maximum heart rate of 60\\\%-80\\\\% between the exercise, the maximum heart rate is equal to 220 minus age. Example: for example, I'm 23 years old, maximum heart rate = 220-23 = 197, 60\\\%-80\\\% between is the heart rate between 118-157, as long as I exercise during the heart rate has been maintained between 118-157, even if the aerobic exercise, this time the body burns fat is the fastest.
Aerobic exercise includes: running, cycling, dancing, skipping, jumping rope, swimming, ball activities and many other sports, even including the line is, as long as you remember that the heart rate in this range can be. Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.
2, auxiliary strength exercises: such as: waist and abdominal exercises, leg exercises, chest exercises. These exercises should also ensure that the medium intensity, the intensity can not be too large, the number of times to ensure that more than 15 times. These exercises can continue to consume fat.
2, running weight loss skills
1, change the exercise time
You are used to running in the morning? Then try changing your running time to late afternoon or evening. A simple change of time can make a big difference in how you feel and your state of mind. It's the change that makes it fun.
2, landing skills
The correct way to avoid thickening your calves is to land on your heels and then jog with your feet touching the ground. This can be compared to a race walk, recall which race walker's calf muscles are overdeveloped?
3, hot water soaking legs
You can buy a barrel, soak your legs, listen to music and read a book, to fully promote blood circulation in the calves. After a good soak to use lotion massage calves, for the choice of cream is not demanding, wipe in the calves from the bottom above the massage, plus a circular massage until thoroughly absorbed. Coated, gently pat the calves, so that the muscles are completely relaxed.
4, after running to massage
Suggested in the running after 5-10 minutes of massage, can relax the leg muscles can also make the legs become slim. At the same time, if you can, before going to bed with hot water soaking feet, can effectively eliminate edema and other leg obesity problems, so as to achieve the effect of thin legs.
5, timely replenishment of energy
If you always feel physically weak in the workout, then you are most likely to be insufficient energy intake. Consume sugary foods 90 minutes before your workout and the sugar will quickly replenish your energy. At the same time, don't forget to replenish your energy after your workout as well, so that you are always refreshed and energized.
6, do not rush to increase training and speed
In fact, for all sports need us to maintain this principle. Only by gradually increasing the amount of exercise can our bodies gradually adapt to the needs of the sport and avoid injuries. In addition, a gradual increase in the amount of exercise can also keep us interested in exercise, thus achieving better results.
7, training and then a slight discomfort to stop
running, the body should be in a very good state, the brain will secrete a variety of excited dopamine, tissue fluid also play a lubricating effect. Once the muscles, bones, and ligaments feel mildly uncomfortable, it can actually be more serious than expected. So slow down or even stop walking altogether. Usually minor injuries can heal themselves within 48h. If it does not heal itself, the injury is not minor. It is important to pay attention to the fact that small injuries accumulate and become big injuries that prevent you from training for months. When you have to start from scratch, the blow to your confidence is not comparable to a single unfinished training session.