Text/Xiaobai Advanced Training Camp Xiaobai Boutique, original debut
Many people love to look at the type of man, nothing more than the aesthetics of obesity and muscle.
Obesity looks bloated and full of sub-health risks. The subcutaneous fat is thick and the waist and hips are round, and the visceral fat is too much, and the body shape is gradually transitioning from the lean type to the fat bloated, there is no waist line and no hips, the legs are like elephant legs, but the muscular body is completely different.
Li Jiuzhe was once nearly 200 pounds of fat, rounded and bloated body affects the appearance and walking, the body fat rate far exceeds the standard photo shoot is more than the picture frame, after aerobic exercise and barbell muscle gain to shake off 40 pounds of fat meat, becoming a veritable muscle man; the same experience of obesity to muscle transformation and Peng Yuyan, Peng Yuyan from obese boy to vest line type man, relying on muscle building.
This is the key to everyone's love of looking at men: muscular, exquisite, and healthy. Today, Xiaobai will talk about how to increase muscle, through this article you will get the following dry goods:
1. Why can't I be obese?
2. How to reduce obesity scientifically?
<h1 class="pgc-h-center-line" > why can't you be obese? </h1>
Obesity, as the name suggests, is the phenomenon of excessive accumulation of fat in the body to form "outer fat and inner thickness". When the human body eats calories more than exercise to consume calories, fat is stored in the body in the form of remaining calories, when the visceral fat overflow can make the appearance fat and thick, the body fat rate rises more than the normal standard, and the fat accumulates naturally.
The harm caused by obesity, to the smallest to say that it affects the beauty, to the larger say that it endangers health, there are three reasons overall:
1. Too fat is easy to appear old, muscles are not tight
Too fat means that the body is blessed, with the increase of age metabolism gradually decreased, body fat rate exceeded the standard has become a difficult problem, fat increase is easy to expand the body, pinch up easier to relax the old state, this is the reason why people are getting older and older: loss of elasticity, skin relaxation, no sense of youth.
The difference between fat and muscle is the volume, the same 10 grams of weight items, fat expansion volume is 2 times that of tight muscles, which becomes the aging of body parts: dry buttocks, loose legs, sagging waist and abdomen, etc., becoming a series of aging problems.
2. No muscle strength, easy to back pain
Because of obesity, lack of muscle strength. Fat figure without muscle strength, prone to low back pain and weakness, we often sit still for a long time lack of exercise, waist and hip fat gradually increase, waist and hip muscle fibers continue to elongate and lose elasticity, over time walking exercise relies on waist strength, lack of waist and hip muscle support is easy to hurt the body;
Our obese body lacks muscle strength, excessive weight gain muscle has no support, but where the amount of exercise is low, it is easy to have heart rate increase, wheezing and other cardiopulmonary abilities. This is common manifestation of muscle strength deficiency and weak aerobic loading capacity.
3. The body fat rate is too high, and it is easy to get three highs
The standard for measuring obesity is the body fat rate, IBM value, and the body fat rate is too high, which is prone to fat hoarding problems and glycogen that is easy to release, and over time it evolves into a sub-health of the rich disease.
30 minutes of exercise can burn fat, the process of burning fat is glycogen consumption, lipolysis, muscle consumption, if the fat is not effectively decomposed, it will cause increased sugar, less muscle, typical sub-health phenomena will appear.
<h1 class= "pgc-h-center-line" > how to reduce obesity scientifically? </h1>
If you want to have Li Jiuzhe's muscular body, you must learn to carry heavy fat. One is to increase the degree of fat burning through external weight, and the other is to improve muscle tolerance and promote muscle growth, and the foam shaft is the best way to reduce fat.
In the eyes of most people, the foam shaft is an artifact of stretching muscles, in fact, its unstable rolling design just improves the difficulty of movement, requiring strong waist and abdomen core strength to be stable and enhanced. Therefore, the same action with the foam shaft to do aerobic exercise, the effect is 3 times the freehand stabilization method, so how to do it?
1. Foam shaft push-ups
Exercise the strength of the core muscles of the waist and abdomen, use the push-up method of kneeling to clamp the foam shaft to consume calories, and exercise the waist and hips through push-up exercises to enhance the strength of the lower body.
Hands open shoulder width, prone ground clamp foam shaft back 20, elbow slightly bent knee joint tiptoe, exhale tighten both sides of the abdominal muscles inward;
Inhale and extend the entire abdomen outwards, clamp the inner thighs upwards and erect the crotch, keep the upper body stable and the lower body full of elasticity, and feel the waist and hips sore.
2. Foam shaft hips
Foam shaft hips are typical of strengthening the muscle groups of the buttocks, exercising gluteal contractility with lying out of balance, improving dry buttocks and tightening collapsed buttocks.
Lying on the ground, with your feet open to shoulder width and hips up, you can use your hip strength to stand up on your toes, spread your hands and relax on the ground, and your head and neck are close to the ground to prevent soreness.
3. Foam shaft wave ratio
The dynamic foam shaft wave ratio is a typical compound movement of reducing body fat, using the rolling characteristics of the foam shaft to enhance the strength of the waist and abdomen, and slim off the excess flesh of the lower body.
Both hands support the foam shaft to tighten the waist and abdomen, and the legs tiptoe to do the opening and closing jumps, tightening the abdominal muscles and opening and closing at the same time to move the lower body strength, tightening the abdomen to control the stability of the body.
#谣零零计划 #