As summer approaches, and before putting on thin shoulder straps, hot pants or miniskirts, many people want to do their homework is to lose the meat that has accumulated on the body during the winter. To make the curve more beautiful, you can reduce fat or tighten muscles. What kind of exercise? Fitness coach Chen Meiqin suggests that you first understand your lifestyle and BMI, and then choose the right sport so that you can prepare before the summer really comes.
Find out your type
Calculate BMI
BMI = weight/height square, where height is measured in meters and weight is calculated in kilograms, eg height 160 cm, weight 50 kg, BMI = 50/ (1.6*1.6) = 19.5, Chen Meiqin suggests that a BMI value of 24 or less Tight muscle exercises, sculpture lines; more than 30 to do a fat-reducing exercise, people in the middle can do both, but if you sit for a long time, like to eat midnight snacks and fried, it is recommended to do a fat reduction exercise.
Fat loss exercise
The leg is called the person's second heart. The exercise leg allows the heart to quickly deliver blood to the distal end of the body to achieve fat reduction goals. It is recommended that the single action be performed 12 to 15 times, and then the next action, for a total of 2 rounds.
Raising the ladder
Warm-up
Step up and down on a step pedal that is about 30 cm high, naturally step up and down, and do it for 5 minutes.
Preliminary
After stepping on the pedal, the other leg is lifted until the thigh is vertical to the body. Do not touch the pedal directly on the ground.
Advanced
In addition to stepping off the ground after a foot is suspended, it can be lifted at the same time, and can be changed again to increase the exercise intensity.
Stepping on the horse
On a stepped pedal of about 10 cm high, one foot is stepped on the pedal and the footsteps are straddled, and then the side jumps to the other side of the pedal, stands up after repeating the posture of the horse, and changes again.
Tight muscle exercises
You can sculpt the upper body line to avoid the bear's back. You need to do 8 to 12 times for a single action, then do the next action, and do 3 rounds. Suggest 2 to 3 times a week.
Side support
The body is lying on the yoga mat, one foot back and one knee is bent, but the soles of the foot are put on the ground and the elbow is used to support the hips. Hold it for 2-3 seconds and then put it down.
Birds
Lay back on the stepped pedal, bend your knees with both feet, and hold a bottle filled with water in both hands. Raise your hands to 90° and lower them.
Inverted birds
Prone on the stepped pedal, hold the bottle filled with water in both hands, lift both hands to the individual limit and then lower it.
Xiao Yan
When doing reverse birds, keep your chest straight. Keep your head and neck in a straight line with your back vertebrae. Do not allow the neck to sag or deliberately raise your head so as not to cause sports injuries.
To stand up
When standing upright, the body maintains a straight line. The elbow can be bent up to 90°. Do not let the hips be too low.
If you can't do standard push-ups at the beginning, you can let your knees touch the ground and lower your upper body to an elbow of 90°.
Experts say
When doing a fat loss exercise, you must wear sports shoes to protect your feet. The chair or coffee table that replaces the stepped pedal must also be hard-surfaced and not easily slippery; if the fat-reducing exercise can maintain a 15 minute breathless state, it can effectively promote metabolism.
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