During this period, countless female friends chased a man every day, that is, ----- Liu Qihong.
Today, this group of followers, known as the "Liu Qihong Girls", not only regularly follows the 50-year-old Liu Qihong to dance with them every day, but also expects Liu Tohong to be able to "correct their homework online" for them.
Recently, Liu Qihong also borrowed a song by his good friend Jay Chou's "Compendium of Materia Medica" to create his own shuttlecock exercise, which increased by more than 10 million fans in just 7 days.
Therefore, it also makes many female friends realize a little----- follow Jay Chou to drink milk tea, it is better to follow the "Liu Qihong girl".
Of course, from a medical point of view, there are really many benefits to doing "Liu Qihong Girl"!
Can you burn fat and calories quickly in just 10-20 minutes?
If you want to lose weight, exercise is naturally necessary, if you want to lose fat on your body, you should have a perseverance to lose weight, and once you decide to lose weight, you should stick to the end.
And the fitness exercise that Liu Lihong danced is actually the most popular ------ high-intensity intermittent exercise in fat-reducing aerobic exercise, which is what we call HIIT!
This kind of sport is said to be a star in the sports world, originally designed to improve the heart and lung endurance of athletes, and later because the benefits are too much, it has been widely circulated.
In contrast to common aerobic exercise, HIIT is the exercise that consumes the most calories at the same time
According to a study, researchers had 25 overweight men trained for 12 weeks and 20-minute HIIT training three times a week, and lost 4 pounds of fat in 3 months without changes in diet!
note!! It's fat, not weight!
At the same time, HIIT can also improve the body's metabolic capacity, although the training time is short, but it takes only 2 minutes, you can reach 30 minutes of metabolism in 24 hours.
However, this efficient and time-saving weight loss method, in order to be qualified to complete, you need to pay attention to 2 points----
First, high intensity
We all know that fat needs to be broken down through breathing participation, and to achieve the effect of fat burning, the heart rate needs to reach 80% of the maximum heart rate.
What does it feel like? It's probably about making you tired and out of breath.
To detect heart rate detection, it is actually very simple, HIIT needs to reach heart rate = (220 - your age) multiplied by 80%.
Second, intermittent
Usually a HIIT training lasts for 20 minutes, usually tired to the extreme, rest for a while, and then continue to be tired to the extreme, continue to rest... This is a loop.
Therefore, in addition to the real rest time, the real state of exercise is about 2-10 minutes!
In addition to HIIT, these aerobic exercises also work well
First, running
When running, because the body is always in a state of exercise, it can not only effectively consume the heat in the body, but also play a very good fat burning effect.
Jogging for more than 30 minutes a day, the body will also consume the fat tissue in the body while dissipating heat, and then achieve the purpose of weight loss.
Second, swimming
Swimming is also one of the exercises with very good weight loss results.
Swimming can not only reduce joint wear and tear, avoid injury, but also convert body fat into heat, but the premise is that you must insist on swimming, so that the body fat will continue to be consumed, and then make yourself slim down successfully.
Third, skip the rope
Jump rope is a very simple exercise, the body needs to jump up and down during the jump rope process, this process is actually to consume body heat, and ultimately achieve the purpose of fat burning.
For the body of obese people, do not rush to achieve, at the beginning can jump 10 times per group, and then exercise in multiple times, the time will naturally reach the standard, and at the same time it will play a weight loss effect.
Fourth, play basketball
Many people think that playing basketball is a tall sport, but they don't know that basketball is a popular sport, whether it is tall, fat or thin, you can participate.
Especially for the fatter people, if you can play basketball several times a day, then in the process of continuous running and jumping, you can consume a lot of body calories, as long as you stick to it, you can gradually make your body thinner.
To put it bluntly, in order to achieve the effect of fat loss, you need exercise time and exercise intensity.
The end point of HIIT is to allow you to use relatively less time in a single exercise and consume its calories more efficiently.
Liu Ruihong's popularity is actually closely related to the prevention and control of the epidemic
Since the family is currently isolated at home in Shanghai, the range of activities can also be limited to the family, and fitness is the best way to pastime.
This kind of popularity is actually a manifestation of attitude and concept.
Nowadays, as the epidemic continues to disrupt daily life, everyone will face various inconveniences to some extent.
In this special spring, everyone continues to find their own way to be happy, work hard to learn fitness, face it rationally, overcome difficulties together, and jointly win this battle without gun smoke.