This man has been so hot in recent days!!!
The number of viewers of a single live broadcast reached 13.9068 million, and the number of fans in just seven days of live broadcasting increased by 10 million.
I believe that there are many sisters who are already members of the army of "Liu Qihong Girls"...
△ Warm male Liu Shige, fitness fans more. The figure is good enough to explode, and there are many cruel words
Of course, Liu Qihong's fitness live broadcast from the beginning to the explosion is also quite a twist and turn.
At the beginning, because Liu Qihong had armpit hair, every time he did an action to raise his arm, he would expose his armpit hair, and the result was determined by the platform review to exceed the scale.
Later, Liu Qihong scraped off the armpit hair, and as a result, when the live broadcast was opened again, the live broadcast room was blocked by the platform.
The reason this time is that Liu Qihong's chest muscles are too large, and it was judged by the platform to be "lactation edge rubbing"...
△ A sister deliberately pulled out Coach Liu's human chest device, and indeed there must be a C. However, this lactation period wipes the edge, the platform is really excessive, cough cough cough ~
Then coach Liu's wave of reverse riot operations, I believe the sisters all know ~
In order to circumvent the ban on live broadcasting, Liu Qihong actually put on a long down jacket on the outside of the tights.
Sure enough, this wave of riotous operations directly went to weibo hot search, triggering the laughter of netizens and the desire for fitness
△ Liu Qihong: This kind of tight wrapping should not violate the law, hahahaha ~
I still remember when my sister watched Liu Qihong's first day of broadcasting, the fans below the live broadcast were still all the same fans who asked to see Zhou Dong.
As a result, in just a few days, Coach Liu relied on the persistence and teaching strength of never sowing, and turned the Fans of Zhou Dong into the first wave of "Liu Qihong Girls"
Nowadays, the "Liu Qihong Girl" who is waiting for Coach Liu to approve the fitness homework online is simply innumerable...
However, with coach Liu Qihong's fat burning training in major platforms acclaimed, there are many sisters who have a variety of problems after practicing for a period of time
Many netizens also said that for various reasons, it is difficult to find the feeling of power in Coach Liu's actions
So, a sister today to the sisters from the action details of a serious analysis of a wave of Coach Liu's hottest "fat burning shuttlecock exercises" ~ ~
From the perspective of exercise science, let's see if this wave of phenomenal fitness actions is scientific and reasonable, can we let everyone rest assured that they can practice with confidence, and summarize the most problematic points of the sisters.
Is "Fat Burning Shuttlecock Exercise" really reliable?
This "fat burning shuttlecock exercise" is divided into 4 movements, which is really easy to learn and can be trained with fragmented time.
Therefore, it is well received by the majority of "Liu Qihong Girls"
In order to evaluate the action, a sister also completely practiced a wave of ~
First of all, the conclusion, this shuttlecock exercise is really simple and efficient for those office sisters who are often sedentary, and it also has a very good rehabilitation effect on pelvic forward leaning.
The fat loss effect is really good, but it is not as exaggerated as some platforms say, anyway, a sister consumed about 500 calories in 90 minutes.
△ For a deep fitness enthusiast who soaks in the gym more than 4 times a week, the amount of exercise is medium intensity, but it is really good to practice for 90 minutes
Since she practiced with her sisters around her, YiJie also found that "fat burning shuttlecock exercises" have certain limitations for sisters with poor hip flexibility!
Although in the live broadcast, Coach Liu repeatedly instructed the hip joint to be opened when the side kick.
But many sisters have found that they really can't do it...
In fact, the cause of hip restriction is more due to the tension and weakness of the iliopsoas muscles caused by frequent sedentary sitting.
Sisters, sit for a long time will cause us to maintain a state of hip flexion and shortening of the iliops and psoas muscles for a long time, after which the iliops muscles will become more and more tight.
△The picture on the right shows the sedentary tightening iliops muscles~
For example, the sisters usually walk and drag their feet or feel that they cannot lift their legs when running, which are caused by the weakness of the iliopsoas muscles.
Therefore, it is recommended that the sisters must mark the "shuttlecock exercise supplementary training" given after the analysis of the first sister's movements before doing the shuttlecock exercise.
Without further ado, let's go back to the action of "fat burning shuttlecock exercise" itself
Although the movements of the shuttlecock exercise seem simple, more than 80% of the sisters cannot do it in detail.
Action One: Kick the shuttlecock
△ In fact, this similar kicking shuttlecock action is also called a plate kick, which is also a basic kicking method of kicking shuttlecocks.
The gist of this movement is to bend the calf to the inside of the knee and kick high, and to slap the inside of the foot with the palm of your hand.
However, when many sisters do this action, the point of attention is focused on slapping the foot surface.
But in fact, the hand clap does not shoot the foot is not the focus of this action, because the hand in this action is only used as a reference for raising the leg.
The sisters should pay more attention to the height of the knee joint, the leg lift does not need to be too high, basically keep the knee parallel to the hip.
△ Like the screenshot of Vivi sister's leg lift is basically a negative teaching material, it can be seen that the knee joint is significantly lower than the hip ~
Of course, many sisters have a limited height of the knee joint when kicking due to the lack of hip flexibility.
But everyone must pay attention to the fact that even if you feel that your power is limited, don't force your knees up by inertia!
For the cause and solution, the sisters can see Ichigo's "Shuttlecock Exercise Supplementary Training" when they turn down.
Action 2: Raise your legs and clap your legs (knee high-fives)
In the accelerated teaching, coach Liu gives the action of raising the leg and patting the leg.
△ This action is also a kind of kick of the shuttlecock, called a bump kick, which can fully move the knee and hip joints, thereby strengthening the waist movement.
Sisters who do this action must pay attention to the height of the leg lift to meet the standard, and try to raise the knee to the level of the chest.
And the action should keep the upper body upright, and there must be no bending over.
Later, in the process of live broadcasting, Coach Liu found that many sisters were generally lazy and could not do anything when they did high leg lifting.
In order to ensure everyone's exercise effect, Coach Liu made a knee-high-five variant of this action.
△ Raise your legs and high and high-fives under your knees
The purpose of this variant is to raise your knees as high as possible, of course, the action essentials are still consistent with the high leg lifting leg clap.
But sisters should pay attention to the fact that during the exchange of high-fives left and right with their hands under their knees, they must look ahead and raise their heads so that they will not bend over backwards.
Action Three: Kick the shuttlecock
Abduction and kicking can be said to be the hottest action in Coach Liu's live broadcast, and it has also become an imitation object of many bloggers.
△ In fact, the crutch kick is also the basic kick of the shuttlecock, which can fully move the ankle and hip joints and the waist, while enhancing the exercise of the abdominal muscles, especially the shaping effect of the sisters' flank abdomen is very good.
In doing this, the sisters need to put their hands on the sides of the body and perform it with the same hand and foot.
But pay attention, the thighs as far as possible to tilt out, do not only move the calves, the range of action should be larger, if the height of the side kick is not up to, it is impossible to train to the lateral abdominal muscles.
The amplitude of the side kick should ensure that the knee joint is slightly lower than the hip, the foot is basically parallel to the hip, and the whole action should pay attention to maintaining the stability of the core muscle group.
△ About the negative teaching materials can still be Q to vivi sister, from the GIF can be seen that although she noticed the erect chest and looked up, but compared with Coach Liu can still clearly see that the core is shaking.
Action Four: Smear and kick the shuttlecock
For many sisters, the action of smearing and kicking is the most difficult to do.
The reason is that this action has certain requirements for the core stability and hip flexibility of the sisters.
△ In fact, in the kicking method of the shuttlecock, this action is considered to be the existence of the advanced ceiling, which requires the coordinated power of your hip muscles and leg muscles.
The gist of the action is to place your hands on the sides of your waist, and the left hand on the sole of your right foot, alternating between the two sides.
But the sisters should pay attention to a detail, that is, do not kick the butt when alternating left and right, and the foot should be rubbed upwards, so that the sole of the foot can hit the hand. (99% of people ignore this detail ~)
△ Must pay attention to the details of rubbing the floor, will better find the point of force, the figure vivi sister is obviously directly lifted up...
According to the above four actions, the first sister also sorted out the key points of "fat burning shuttlecock exercise" for the sisters.
"Fat Burning Shuttlecock Exercise" action after-sales service
1, all of the above actions throughout the core (waist and abdomen) tightened; 2, the upper body straight chest natural straight force, remember not to bend hunched over; 3, the legs are raised but do not need to be too high, basically let the knees and hips parallel can be (according to your current hip flexibility, to achieve your largest and no pain on the line), in fact, the hand does not touch the foot is not the focus of the action, just as a reference for raising the leg; 4, the landing should be light and fast.
A sister emphasized these four movements in the shuttlecock exercise more than once above, which is not friendly to sisters who have been sedentary for a long time and have poor hip flexibility.
Therefore, sisters with limited hip joints before and after the exercise, a sister suggested that everyone must do the following three "shuttlecock exercise supplementary training".
Supplementary Training 1: Alternate Iliopsoas Muscle Dynamic Stretching (done before practice)
1, the foot out of the lunge step, both hands raised; 2, then withdraw the foot back to the original position, while moving the back; 3, the hands grasp the ground, the hips up in the trend 4, alternately, the action needs to be carried out in a total of 3 groups, each group 10 times
Supplementary training 2: Lunge steps iliac psoas muscle stretch (done after training)
1, do a small lunge;
2. Slightly bend the knee downwards;
3. Raise the arm on the same side and rotate to the opposite side;
4. Alternately, insist on each side for 15 seconds, 2-3 groups.
Supplementary Training 3: Pigeon Style (followed by practice)
1. First place the calf horizontally in front of the body (as far as possible forward);
2. Lean forward and stretch the hip joint of the rear leg as far as possible and turn inward and adduct.
3. Alternately, insist on 15 seconds on each side, 2-3 groups.
Follow up with FAQs & Answers
⭐Q1: Who is Coach Liu's live broadcast and training suitable for?
Yijie feels that Coach Liu's movements are not complicated and universal, so it is especially suitable for sisters who have just started training or have poor heart and lung fitness.
Moreover, compared with Sister Pa, the movements rarely appear to be jumping and squating, which have a large load on the knee joint, so it is also more suitable for sisters with a large weight base and a bad knee joint.
However, the sisters who are practicing for the first time must pay attention to one point, the movement specification is the key to training, and the painless training is the premise!
⭐Q2: Follow coach Liu's rhythm to do the intensity is so high, what should I do if I can't keep up?
In fact, the sisters don't have to worry, it doesn't matter if they can't keep up, because Every action of Coach Liu is calculated by the number of seconds, not by the number.
The same action, some people can keep up, some people are difficult to keep up, can not keep up is to show that your ability to improve.
The sisters only need to complete as many times as possible according to their ability, in the case of the standard of movement.
If you really can't keep up with the rhythm, stop and rest for a few seconds, without any problems.
As long as you feel exhausted, the training can have an effect on you.
⭐Q3: How many times a week should this training be done?
A sister who thinks that a sister who has a need for fat loss does it at least 3 times a week, and a capable sister can do more.
In order to avoid excessive exercise, a sister suggested that the sisters should be at least 24 hours apart between training sessions. (About exercise overdose~)
⭐Q4: How long does it take to practice to have an effect?
Still that law, when you do this set of training, the action is almost the same as Coach Liu, and at the same time, it is as stable as Taishan, then fat loss is certainly not a problem.
If the movement is still shaky or feels very tired, then there is still a possibility of continued progress.