If it is not done properly, it will not only reduce the weight loss it should have, but it will also cause damage to the body. Therefore, we must not do any futile work!
Warm up for 10 minutes into sports
Time: 1st - 10th minutes
Heart rate: (220-age)×30%
Slope: 0°
Speed: 6 km/h - 7 km/h
First go slowly for 5 minutes, and then gradually transition to the state of brisk walking. The brisk walking time is also 5 minutes. The main purpose of the brisk walking process is to make every muscle of the body through the large swing of the upper limbs and the movement of the thighs. Participate in the movement, each nerve quickly enters the movement. In the joints of the limbs, there will be a certain amount of joint fluid as a lubricant. The large-span movement of the legs and the swinging upper limbs will strengthen each joint of the limbs. Run-in, let the joint fluid better play a role in lubrication. At the same time, also in the warm-up phase to complete adjustments to the pace, posture and breathing opportunities, if you do after the acceleration to make adjustments, you will find high-speed treadmill let you The pace is cramped, breathing is confusing, and in this case you may not be able to hold on for a long time.
Jogging for 20 minutes activates every muscle
Time: 11th - 30th minutes
Heart rate: (220-age)×40%
Speed: 8 km/h - 10 km/h
Grade: 0°-10°
After about 10 minutes of warm-up, the body's muscles are activated. Every nerve is in a state of excitement. Every cell is ready to go and wait for a sweat. Jogging must be done to reduce the slope of the treadmill. Upgraded to around 10°, many people will misunderstand that if you exercise on a treadmill with a slope, you will make the calf thick and the calf muscle will develop laterally. In fact, on the contrary, due to the slope, the calf muscles are pulled upwards. Not only does it not make the calf thicker, it will make the calf longer.
The best example is the sister of Sichuan. If you are surrounded by female friends from Sichuan, you will find that regardless of their upper body size, their legs are thin and long, solid and mellow. This is due to their life. The place is full of mountain trails, just like we are walking or jogging on a graded treadmill every day. If after entering the jogging phase, we still run on a treadmill with a gradient of 0°, when we emptied our feet At the moment of landing, we will have a great impact on our knee patella.
Run 20 minutes at medium speed
Time: 31 minutes - 50 minutes
Heart rate: (220-age)×60%
Speed: 10 km/h - 12 km/h
Grade: 0°-10°
After step-by-step acceleration, it is time to enter the middle-speed race. The time and intensity of medium-speed running should be guided by professional coaches. If we can maintain a speed of 15 minutes or longer, we can achieve the goal of physical fitness. Stage must pay attention to maintaining the balance of the body, both hands and elbows to swing the arm before and after the waist, to speed up the breathing frequency, breathing to take the initiative, abdominal muscles actively participate in breathing, eyes flat front, head is.
The middle speed running is the stage to enter the burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, continuing to exercise requires the accumulation of fat in the body to achieve the purpose of fat consumption. , It seems to feel how little fat penetrates from the abdomen, thighs and even the skin of the arm. It is also fun. At the same time, the continuous abdomen of the abdomen from the start of running is helpful for shaping the abdominal muscles. And long-term adherence to the effect is obvious.
Smooth slow down for 10 minutes
Time: 51 minutes - 60 minutes
Heart rate: (220-age)×30%
Speed: 6 km/h
Slope: 30°-10°-0°
The end part should gradually reduce the running speed. From 8km/h to 6km/h to 3km/h, the slope slowly decreases from 30° to 10° for about 10 minutes. The rapid decrease in speed will make the whole body muscles. Relax immediately, sudden relaxation can only temporarily relieve fatigue, and after an instant relief, the whole body's soreness will make your muscles become lifeless. At this time, we must ensure the nervousness of the motor nerves and the movement of the muscles by increasing the slope. At the same time, walking on a 30° slope can also stretch the calf muscles and calves on the calf, and the hip muscles also involuntarily tighten with the rolling of the running belt.
When the slope slowly decreases, the speed slows and the body gradually relaxes. Afterwards, it is best to do joints and relaxation of large muscle groups, such as shaking the limbs with slight control, stretching the back and front muscles and ligaments of the lower back and thighs. Heart health protection and health benefits.
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