Looking at a fat and fat, MM are sad and sad, but those sisters in the use of a variety of weight loss methods, but ignored some of the more effective details now Xiaobian tell you are what.
1. High-frequency, high-intensity, healthy exercise
High-frequency, high-intensity exercise, can we really get rid of the excess fat and fat it? In actual fact, as long as the correct exercise methods, pay attention to detail, the same can make the exercise more effective.
2. Segmented to do the exercise effect will be better
The 2-hour fitness exercise, divided into 40 minutes to do a total of 3 times, the fat consumption is almost divided into 60 minutes to do a total of 7 times to do 2. If you do continuous high-intensity exercise, you quickly Will be exhausted, but the intermittent rest, recovery can help you to maintain this high level of intensity.So, as much as possible to do some exercise, weight loss will be better.
If you have a good rhythm in 30-45 minutes of aerobic exercise, then your caloric expenditure can be doubled, which means that in the high-intensity exercise intermittently add a gentle recovery time.Adjustment of movement frequency varies, but also Not to say that anyone should exercise to heartbeat, a lot of sweating, breathless, just good exercise effect.You have to do, but in a short period of time to speed up their movement frequency, 15% faster than usual, sustained 3-5 Minute, and then slow down the frequency of exercise to the usual state.
3. Burden more than 10% of the heat
Put on a weight-bearing vest when walking or jogging, can help you burn more 10% of the heat.Weight than the weight of the vest to tie the bag or sand dumbbell in hand, good for body control posture .In order to For safety reasons, do not weigh more than 20% of your body weight (for example, women weighing 60 kg should not load more than 12 kg).
4. walk in the water while swimming
Walking in the water while swimming, increasing body resistance American sports psychology experts gave the sport an interesting name, called 'surfing in muddy', this method sounds easy to do, but after trying to find , To complete the sport, much more difficult than usual fitness methods, because the human body in water resistance is 12-15 times in the air, can make the body consume more calories.
Evening exercise
In the evening when the physical indicators of the people reached the peak, such as heart rate, blood pressure regulation, the peak of human oxygen intake also in the evening, in addition to the evening hormone or enzyme in the best regulation of time, the human feeling like , Touch, smell the heyday, so when exercise more healthy. Morning exercises may lead to heart attack .This view is the United States medical institutions after years of research concluded.
6. The process of exercise can not be taken carelessly
The process of exercise can not be taken carelessly, each step seriously and strictly completed in a limited period of time to achieve the maximum effect of exercise for the coaching requirements of the exercise range, although efforts, but best to do everything possible to ensure that every A move can achieve the best effect it should achieve.
7. Calorie consumption should be balanced
Exercise, should pay attention to upper body and lower body in the balance of calories, so if you do not want to spend more time on exercise, about 45 minutes of exercise time is the most appropriate, select those who can exercise to the whole body project, Such as swimming, boating, skiing, dancing, body aerobics and so on.
8. Exercise time to focus
When exercising, you should focus attention.If exercise to a part of the body muscles, then the body's attention and feeling should also be focused on this part, exercise will be better.For example, if the leg movement, Combination of action, will focus on abdominal muscles, gluteal and quadriceps, can promote the development and expansion of these parts of the muscles, so that when you walk firm and powerful.
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