10 kinds of micro sports let you achieve fast weight loss
How to lose weight?
Exercise weight loss is one of the speed loss methods, then, what sports can achieve fast weight loss?
Xiaobian tells you to pay attention to a few small movements when you lose weight, so that you can achieve rapid weight loss.
The splay on the treadmill Did you pay attention to your feet while you were exercising on the treadmill?
And what state is it when running?
Inside eight characters or outside eight characters?
Don’t think that this is just a question of running posture, it is also about how much it consumes.
銆€銆€Studies have shown that running posture can affect adult consumption.
In other words, if you take the correct running posture, you can consume 6D0 card conversion in 30 minutes.
Incorrect postures only allow you to consume temporary values below this number.
Consume more cockroaches.
銆€銆€Suggestions for you: When you run the “outer eight characters” running method, you can make your feet “outer eight characters”, which can make you run more stable, increase the consumption during running, and consume more energy.
And if you can pick up your heels while running, you will get better results when you run on your toes.
Because doing so will increase the shortcomings of your running. If the body wants to maintain balance and keep running, it needs more power to support, which will make you burn more.
銆€銆€2. Are you still sitting in a chair on a fitness ball?
Then you are really out of date, and now the fashionable thing is to replace the traditional chair with a fitness ball.
In other words, whether you are in the office or in a fitness club, sit on a fitness ball instead of a chair or floor.
The original purpose is to keep you in balance and constantly adjust your posture and move your body.
銆€銆€Suggestions for you: Put a fitness ball in the office Of course, we feel that we can’t force you to change your chair into a fitness ball, but you can put a fitness ball in the office.
Especially when it is easy to get bored after lunch, sitting on the fitness ball for 30 minutes will immediately rejuvenate.
In addition, if you can still hold dumbbells for exercise, it is even more perfect.
銆€銆€3, skipping jump “double shake” fitness coach said: You should do 200 rope skipping exercise every day, can tighten the whole body muscles, better consume your aunt, to achieve the purpose of body shaping.
This is true!
However, if you change the method of skipping, you may get twice the result with half the effort.
銆€銆€Suggestions for you: Try the “double shake” jump in 100 “double shake” jumps every day. When you hold the rope, the rope passes twice quickly under your feet.
Compared with the normal skipping method, this has certain disadvantages, but it is also the best way to skip.
It effectively burns 26 cards in less than a minute, and it can strain your whole body muscles, exercise endurance and increase strength.
銆€銆€4, let yourself take a break First, you have to determine your identity: you are just an ordinary company employee, not a person who wants to get a lifetime medal in sports and fitness.
Therefore, your fitness training should be soothing and you should never be an avid “fitness saint”.
銆€銆€Advice for you: 1/4 principle This is the “Time Principle” from the American Fitness Association Sports Fitness Recommendation Handbook.
Its advice is: in the 60 minutes of exercise, you should ensure that you have 20 minutes of rest; in the above exercise and fitness program, you should give yourself a quarter of time to learn theoretical knowledge, enhance and update yourselfFitness concept.
You must know that fitness is not the whole life, and life needs fitness to adjust.
銆€銆€5, in-situ jumping the most fat-consuming jumping exercise is a good fitness method.
Stretching exercises are often performed, so that the body can obtain a health-care oscillating massage, thereby improving body health, enhancing physical fitness, and improving exercise level.
Repeatedly repeating the practice of jumping action can make the human body bear a certain amount of exercise load, which is conducive to improving the level of physical function, balancing ability, and developing the ability and sensitivity of coordination.
銆€銆€Advice for you: The practice of jumping freely in the field is to repeat the practice of jumping in place without any equipment.
Such as: straight leg jump – start from the squat, swing the arm up and jump up, gradually buffer back to the deep, so practice 5-10 times a group, practice 2-3 times a week.The essentials of the abdomen jump are: starting from a half-bow, swinging the arm to raise the leg and abdomen, and then repeating the practice after repeated restoration.
2 times a week, each time to practice 3 groups, each group 10-20 can be, it is very effective for abdominal weight loss.
銆€銆€In practice, you should choose a softer ground, such as sand, grass is better, you should pay attention to relax and massage the calf after practice, to prevent the film from becoming inflamed and affecting health.
銆€銆€6, use the chart to witness your progress to go to the fitness every week, every time there will be a lot of sweat.
But how many aunts are consumed, you seem to have never counted.
Because of weight loss, your coach may ask you to pay more attention to the number and frequency of meals.
However, the fitness program and frequency are also worthy of attention. Only by recording from time to time can you know what you are doing.
銆€銆€Advice for you: Make a fitness record card This is a fitness record card that only belongs to you. We hope that it can witness your progress through the table curve, so that you can keep an eye on your progress and give yourself more.confidence.
The table should include: weight, exercise, exercise time, consumption value, body flexibility, body sensitivity, mental state, etc.
銆€銆€Change your fitness record card at least four times a year to develop new fitness goals.
For example, when you see the table, you can already complete 50 sit-ups in 2 minutes, you can increase the range of sit-ups in the next plan, so that you can have more and higher goals.
銆€銆€7, hold on for another minute. When we do YOGA training, we usually ask for certain actions for 2-3 minutes.
It may be difficult for you to start practicing.
However, with the increase in practice time, they are not difficult, you may be able to maintain continuous time or do more difficult moves.
銆€銆€Advice for you: Keep the YOGA tree pose for another minute to do YOGA exercises, you must have done the “tree pose” practice.
In general, it will require the practitioner to maintain the posture for 3 minutes to stretch the muscles and extend the body.
In fact, you may wish to keep another minute, so you can burn more aunts and exercise endurance.
銆€銆€8, can not be ignored the reverse movement of the arm like a wheel straight backwards circle is a little laborious, but just rely on the back muscles to give us thrust.
This action is more difficult to do than swimming in front (the front muscles make us move forward), but it can more accurately mobilize the buttocks muscles rather than the segmented biceps.
The most beneficial part of this action is the top.
The more muscles you exercise in the scapula position, the more beautiful the dark contours will be.
銆€銆€Advice for you: Backstroke only for a long time (at least half an hour your aunt will start burning) and regular (three times a week) swimming to see the effect.
It is best to be in a cooler water, because the water temperature is too high, which can lead to cramps and poor breathing.
Try to keep the speed slower, but if you are not very hard, you can run a few times (reminder: the effect of swimming can only be felt through long distances).
Finally, the more the arm is broken back to the head, the more the muscle will stretch.
銆€銆€9, walking with a weight-bearing vest while walking, can help you burn 10% more frequency.
For safety reasons, the weight should not exceed 20% of the weight (for example, a woman weighing 60 kg, with a weight of more than 12 kg).
If you don’t like this weight-bearing method, try holding two long poles in your hand.
Although they weigh only 0.
5 kg, but it can burn 20-25% more conversion, and there is no substitute.
銆€銆€Suggestions for you: Take a 30-minute walk every day. You can take a look at the following data: sprint for 30 minutes, consume 210 cards; wear a weight vest for 30 minutes to consume 231 cards; take a long rod for 30 minutes to consume absorption252 cards.
Hurry up and take the road!
銆€銆€10, the “foot grip” scientific walking exercise when walking, can be both fitness and bodybuilding.
Therefore, walking has become a recognized and effective method of fitness, and the World Health Organization has also said that “the best exercise is walking.”
However, in order to achieve the desired exercise effect, the walking skills can not be ignored.
銆€銆€Suggestions for you: correct and effective posture Correct posture: the head should be right, the head should be flat, the trunk should be naturally straightened (shoulder shoulders, chest and waist slightly, abdominal abdomen), this posture is conducive to smooth meridians, bloodSmooth operation, so that human activities are in a benign state.
銆€銆€Pay attention to the sense of rhythm: when walking, the center of gravity of the body moves forward, the arms and legs are coordinated, the steps are strong, the nature is moderate, the stride is moderate, and the feet are grounded to have a sense of rhythm.
銆€銆€Natural Breathing: Care should be taken to pay attention to the technique of abdominal breathing, that is, try to make a little effort when exhaling, be natural when inhaling, and coordinate the rhythm of breathing and pace.
銆€銆€鈥淔oot grip鈥? When walking, one foot in contact with the ground should have a 鈥済rip鈥?action (toe inward), which promotes microcirculation on the feet and legs.Walking speed: This depends on the individual circumstances.
The study found that when walking at a speed of 80-85 meters per minute for more than 30 minutes, the effect of disease prevention and fitness is most obvious.