Liu Qihong's shuttlecock exercises, which look simple, are actually very tired, and many people cannot keep up with the rhythm, and often half of the "Compendium of Materia Medica" has been forgiven.
Of course, some people can keep up, and some people feel simple, so how to self-adjust to achieve the best exercise effect?
1. What should I do if my heart and lung function is insufficient? As soon as I practiced, I gasped for breath
Is it that the heart has to jump out every time, but after a short break, you can practice again? What if your cardiopulmonary function is insufficient, resulting in an inability to persevere for a long time?
Find your own rhythm
When your heart beats more and more unbearable, you need to slow down your rhythm and speed. Liu Qihong does two actions in time, you can do one action. The main concern is your own heart rate, which should be kept between 135 and 145 beats per minute, which is both a fat-burning heart rate and a heart rate that most people can bear.
Therefore, in the process of exercise, it is necessary to pay attention to Liu Qihong's movements and also pay attention to his heart rate.
Second, what should I do if I am not physically strong enough? I want to practice but can't do it
Liu Ruihong's timetable for practicing
Tuesday Wednesday Thursday Sunday 19:30 Saturday 9:00
How to replenish energy before practice
If you plan to practice at 7:30 p.m. but don't have time for dinner in the evening, you can eat two bananas at 19:00, that is, half an hour before the practice.
If you eat dinner normally, you can eat dinner between 18:00 and 18:30, and you must eat staple foods, which should account for at least 40%.
Exercise requires enough energy, and staple foods are the fastest energy-supplying foods during exercise. The so-called full to have the strength to lose weight, the real meaning is that when you are full, you have the strength to exercise and lose weight.
Don't worry if eating carbs will not have a weight loss effect. Because weight loss is not a period of time when you rely solely on exercise. Instead, the body burns fat during metabolism within 48 hours after exercise.
If you plan to practice at nine o'clock in the morning, you must get up before eight o'clock. Replenish 300 ml of water after getting up. Then eat and drink enough to replenish the body's energy deficit caused by a night's sleep. The breakfast on the day of exercise is also carbohydrate, and it accounts for at least 40%. It is really not possible, but also to eat two bananas around 8:30 to replenish energy, otherwise the physical energy may not be able to keep up, even if it keeps up, it will not be able to maintain a high intensity.
Therefore, every time you practice, you can't stick to it for too long and you don't have the strength, you can try eating two bananas before the practice or eating an hour before the practice.
Third, I worked hard, but I don't know if the action is right?
The movements chosen by Liu Qihong are very simple, but they are very exercised. If you are often unstable, the action is not crisp, without Liu Qihong's sense of movement may be that your core is not tightened.
As Liu Ruihong said during the live broadcast: "I see some people saying, why don't you sweat?" "In fact, their own core is not tightened, resulting in too loose movement and insufficient consumption."
The process of exercise requires tightening the core muscles, which control the balance of the body and determine whether your muscles are stable, accurate and efficient.
It can be noted that Liu Qihong's wife sometimes wears a corset to help tighten the core and strengthen the core support, the same as the belt in fitness. If you will tighten the core, of course, without the help of tools, you can exercise more effectively.
There are no tools to practice tightening the core along with the method below!
What is a Tightening Core?
Gently press the abdomen with your hand and cough. When you cough, you will find that the abdomen is tightened, and this is the moment when the core tightens.
The movement process needs to tighten the core all the time in order to play out the outbreak and control of the action, which is also the reason why Liu Qihong's practice process is fast and can be so stable.
Practice methods
Touch the abdomen, go to find the feeling of coughing and coughing, and cough hard, at this time the feeling of tightening the abdomen is the feeling of the core tightening, and constantly try, and finally can not cough, but also can automatically tighten the core, learned.
If it's hard to understand, there's another way. It is to find the feeling when pulling the soup, and the more I urinate, the stronger the feeling of tightening the core. When you can tighten your core and breathe on your own, you learn.
Fourth, how do you adjust the intensity?
Why can Liu Qihong and his wife sweat heavily, but they don't feel it?
(1) Their foundation is weak and they cannot keep up with the rhythm, resulting in the inability to enter the state of movement.
(2) I am relatively strong, and the intensity is not enough, resulting in my heart rate not going up.
1. How to downgrade the foundation so weak
In the actions that Liu Ruihong practiced, many of them were rhythmic movements with jumps, although they did not have their feet off the ground, but they did not really jump up. But pay attention to observation, there is a rhythm of jumping. Some people can't keep up because of this rhythm. Some people feel relaxed because they didn't do this rhythm.
When you can't keep up with the rhythm, or when the coordination is not enough, just do the action of touching your feet and touching your knees.
2 How to upgrade with a good foundation
Liu Qihong's follow-up exercises are mostly very simple. There may be some students who feel simple, resulting in the same feeling as practicing. Without changing the actions designed by Coach Liu Qihong, you can try the following method
(1) You can try to add explosive power to the action.
Each knee lift, back kick, kick, can be started at a higher speed, with explosive force control. The body is loose, although it looks like the movements are consistent, but the actual muscle work is very different, which is why the same movements, different people do, look exactly the same, some people sweat quickly, some people do not feel.
(2) Be faster, but don't mess with the pace.
Movement is rhythmic, like singing and dancing, with rhythm and nodes. While speeding up, keep your rhythm, otherwise it is easy to get hurt.
(3) The range of action is larger.
Because human movement consumption is like a machine doing work = force × displacement
The greater the displacement, the more work is done. Therefore, the greater the amplitude, the more it consumes than others' exercise, and the intensity increases.
In the end, just stick with it
Although sweat can not measure the standard of exercise consumption.
But if there is no sweat there is none. That may be paddling.
Come on, Liu Ruihong girls and boys, move happily!
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