Such a thing, really don't go on the third hot search

Last week, our friend left for the United States to start her new trip.

Elling first staged a hot girl at the MET GALA, and she used Louis Vuitton's leather bandeau dress with a pair of boots to show her modern beauty. Especially when fans say hello with Chinese, they can see enthusiasm and joy on the corners of her eyes and eyebrows, which belongs to DNA.

Two days later, at the Apex for Youth awards dinner, she spoke for the new young women in Asia, and the cheers and applause from the audience rose and fell, making us on the other side of the ocean proud of our friends.

Even if she can't see Ai Ling and her mother exercising on the streets of Beijing for a short time, she also reminds everyone remotely on Weibo to exercise more and continue the power of her example.

It is also true that she and the stars who love sports have driven the trend of national fitness and let everyone feel the charm and benefits of sports.

Recently, many people have begun to try home jumping exercises, and there are more and more punch cards for "Liu Qihong girls" in the circle of friends. Mr. and Mrs. Liu are kind and energetic, and watching their live broadcast will indeed be easily driven up to maintain good habits of fitness.

No matter what the purpose of starting exercise is a good thing, but Coach Liu's shuttlecock exercise range is large, fast-paced, and for people who do not have a foundation in exercise for a long time, in the case of not understanding themselves, some netizens can not do fitness, but hurt the body. In just the past two weeks, there have been 2 similar news on the hot search, attracting more than 800 million readers.

Jumping exercises with Coach Liu can indeed strengthen the body and slim down, but it also needs to be debugged according to their own feelings, and when it is time to "paddle", don't be polite, so that you will not make a mistake in power and cause sports injuries.

Although live jumping exercise timing is the easiest fitness plan to obtain, it is especially necessary to develop a training plan that suits you during the period without one-on-one guidance from professionals, otherwise the injury will not be worth the loss, or it will be difficult to persevere in a short period of time to accept too much intensity.

Want to start a healthy lifestyle like your celebrity friends? Friends who don't know how to start, just watch it.

Training programs are a way of life,

Partner to set common goals

Everything is difficult at the beginning, and for friends who have just started exercising, having no clue is the biggest obstacle to opening their legs. First of all, we need to recognize that exercise is not like an occasional vacation charge, it is more like eating and drinking like developing living habits, in order to have the opportunity to exert maximum effectiveness.

So before you start making an exercise plan, you need to know these points:

1. More reasonable goal setting

When focusing on only one goal and ignoring other factors can not be called a "good plan", such as weight loss and fat loss only care about the numbers, and the exclusion of balanced diet, mental health and other situations, it is likely to lead to half-way or rebound after the fact.

Exercise planning should not only take into account multiple condition factors, but also take positive and quantifiable indicators such as running faster, increasing muscle mass, and reducing shoulder and neck pain as goals, and use its own internal driving force to gradually progress, achieve, and make breakthroughs, so as to be able to maintain exercise momentum.

2. Find the balance point of sticking to the movement

Life and sports do not have to be followed step by step, but it is best to follow the table, once the law is developed, the two can achieve complementarity.

For example, if you indulge in eating and drinking on only a fixed day of the week, you will know how much motivation you should exert and balance after enjoying it.

Find a sport that you really love is also an important balance point to continue the enthusiasm, for example, many people will consider badminton, tennis and other competitive ball sports, or dance, boxing and other interactive categories, as long as you find the one you like, you will find that in order to improve sports performance, the final will only increase the length and variety of exercise, and will not easily give up sports habits.

In addition, walking, cycling, climbing stairs, etc. mixed in the daily commute is not meaningless, and choosing a travel mode with a certain amount of exercise will accumulate and have a positive impact on the body.

3. The most ideal exercise program

While this is different for everyone, a balanced exercise program should demonstrate success and progress and effectively achieve the 5 core keys to health – muscle strength, cardiovascular health, mobility flexibility, physical composition, and emotional well-being.

Experts point out that the plan around strength training will be more effective, try this better weekly exercise program:

Monday · Full body strength training

Tuesday · Low-intensity aerobic exercise

Wednesday · Full body strength training

Thursday · Low-intensity aerobic exercise

Friday · Choose full body strength training or high-intensity cardio (not both!). ）

Saturday · Choose rehabilitation exercises or range-of-motion exercises (slow, low-amplitude exercises such as yoga, Pilates, or tai chi, which have also been shown to have a positive impact on emotional health)

Sunday · rest

For some people, "going it alone" is also a big reason why it is difficult to stick to sports.

Finding a partner to cooperate with the exercise will not only harvest a healthy body together, but also produce topics and resonances, which is very beneficial for intimate relationships.

Matching each other, making progress together, and maintaining the relative consistency of the pace of life can also reduce the accumulation of emotions, and the efficiency of communication will also improve significantly.

Or you can find girlfriends to share the plan, set goals and supervise each other, even if you can't exercise face-to-face offline for the time being, remote acceptance is also fun, and progress together can become a spice for each other's lives.

In the process of working online, the work partner formulates a common rest time, does stretching exercises, the whole group is refreshed, and the work efficiency will be greatly improved.

You can try Pamela's 8-minute simple stretching exercise:

It only takes 8 minutes, the whole process does not sweat, pure relaxation, after doing the shoulder and neck open, the quality of sleep will become better. (The full video is easily found on the web.) ）

Stretching your back every half hour, even if you don't do the exercises, is the best way to prevent sore shoulders and necks, more effective than any massage.

Jumping exercises, squatting legs,

Small movements and low risks are also these

6 "fat-dumping exercises" that can be done at home can burn the whole body in 15 minutes:

Workout1. Split leg squat jump

10-12 down/3 groups

Action points: Pay attention to the back straight, the core tightened

Workout2

10-12 down/3 groups

Action points: Feet shoulder width apart, legs straight, crawl forward until the body is parallel to the ground and then walk back.

Workout3. Bed-edge push-ups

10-12 down/3 groups

Action points: Palms on the edge of the bed, the whole core tightened. If the difficulty is too high, you can start from the wall, and if the difficulty is too low, you can directly change to an ambush push-up.

Workout4

15 down/3 groups

Action points: Each alternate is counted as 1, the right elbow touches the left knee, and the left elbow touches the right knee.

Workout5. Bobby Jump

10-12 down/3 groups

Action Points:

1. Feet are shoulder width apart, squat down and palm the ground

2. Kick back with both feet and quickly retract to the crouching position

Workout6. Side leg squat

10-12 down/3 groups

Action points: Stand at a wide distance, squat in a preparatory position, and squat down with one leg while straightening to the side.

However, it is important to note that rest can go the longer way:

When exercising, the body produces adrenaline and cortisol, and their productivity is proportional to the intensity of exercise, so the recovery time required will increase accordingly, and when there is not enough rest, the results of exercise will be greatly reduced.

In addition, the study found that people who often put the body under excessive stress are more likely to have digestive problems, poor mental health, weight gain and poor sleep quality, and over time there is a vicious circle, so not only to develop a suitable exercise plan, but also to leave enough time to relax and recover the body.

High-intensity training for 4 days a week, combined with 3 days of low-intensity activities, and then adjusting the body through high-quality sleep, can make the exercise results more ideal and truly achieve "health". Grasp the golden recovery period after each workout – be sure to perform stretch recovery activities within 30 minutes.

Stretching and relaxing using foam shafts, recovery exercises, etc., and giving muscle massage and massage if possible, although it is laborious and laborious, it will also be a little sore.

But when stretching turns into routine and learns to enjoy it, the body becomes light, flexible and not nervous, and the parasympathetic nervous system responsible for calm and rest is activated, turning on an efficient rest mode.

Yoga and Pilates are also very good stretching activities, a few simple movements are very effective, and daily and strength training can be interspersed, not only the body is relaxed, but the mind will also get a better rest.

Step up and start with a simple weight load

If the above amount of home exercise cannot meet your needs, then there is a simple way to increase the intensity silently.

On the wrist, ankle can be tied with a weight-bearing sandbag, which is a slimming leg shaping artifact used by many supermodels, which can be used when doing a lot of self-weight training, and the small one is also very easy to store.

The resistance band is also a good thing for training hips and legs at home, and the long model can be used even on the shoulders and neck, saving space for dumbbells.

Of course, we still need to recognize our own exercise motivations and goals, in order to be able to maintain physical health, help the body to strengthen, if there can be progress and breakthroughs that is the best, to know the pursuit of short-term rapid results, often may be a hasty end.

For the sake of health, for the sake of good looks, no matter what, the biggest beneficiary of persistent and reasonable exercise is also yourself.

Just don't forget to take it step by step, do what you can, and then slowly surpass yourself, which is the best rhythm!

Edit: Verance

Fine Arts: Roland