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Fitness is something that needs to be adhered to in order to be profitable. However, many people have three minutes of heat, do not have enough perseverance to persevere, and always give up halfway, so that they cannot feel the benefits of fitness.
If we want to improve our fitness mobility and avoid giving up halfway, we must do scientific training, not blind blind practice. Fat loss should be based on aerobic exercise, and muscle gain should be based on strength training.
When we first started fitness, our physical endurance is relatively poor, muscle strength is relatively weak, this time do not customize a large-intensity, unrealistic fitness plan, we should choose low-intensity exercise, so that it is easier to stick to it.
After adhering to the low-intensity exercise for a period of time, your cardiopulmonary function and exercise ability will slowly improve, at this time we will try medium- and high-intensity exercise, so that it will not feel difficult to stick to it step by step.
If you don't have time to go out and exercise, and don't have the financial conditions to go to the gym to exercise, you can also try to train at home, which can also achieve the purpose of exercise.
Don't underestimate the intensity of self-esteem training, most novices can't hold on for 10 minutes before they are out of breath and sweating. Therefore, novices need to start self-respect training, but also need to arrange a training plan suitable for themselves according to their physical fitness, rather than blindly following the practice.
Today Xiaobian wants to share a set of self-weight training suitable for novices, which can effectively activate and strengthen the body muscle groups, but also quickly increase the heart rate, let the body enter the fat burning state, insist on 2 months, can effectively burn fat and shape, and improve the proportion of the body.
Action 1: Open and close jump
Action 2: Lunge squat
Action 3: Squat
Action 4: Prone opening and closing jumps
Action 5: Hook the legs
Action 6: Alternate plate support
Each action lasts 20-30 seconds, with a break between movement and movement for 30-60 seconds, and the whole set of movements is looped 4-6 times.
One last word:
When fitness and weight loss, in addition to insisting on fitness exercise to improve physical activity metabolism, it is also necessary to control the diet and quit a variety of unnecessary snacks and drinks in order to reduce calorie intake, effectively increase the body's calorie gap, and promote the decline of body fat rate.
The principle of fat-reducing meal is: three points of meat and seven points of vegetables, the combination of staple foods and coarse grains, balanced nutritional intake, food choices are not too single, and to maintain a diversified diet, in order to maintain the body's metabolic power, while allowing you to lose weight healthily.
Three meals should be regular, do not skip any meal, learn to chew slowly, and eat eight points of fullness. Usually drink more water, can suppress the appearance of hunger, a glass of water before meals can effectively control the amount of food eaten, so that you can lose weight faster.