I was speechless.
The yoga studio downstairs of our company ran away!! Our colleagues in the department alone lost more than 100,000 yuan. The sisters of the rights protection group counted 1200w, and the sales of our marketing department were heartbroken, how good it would be if this money was invested in us!
What does this mean?
This shows that fashion flower butterflies love sports!
The loss of money is small, and maintaining exercise habits is a big thing:
Yes, whether it is in the gym or at home, whether the boss runs or not, we should still maintain our exercise habits, after all, a healthy body and a good figure are their own, and no one can take it away:
First of all, let's first recommend three bloggers who are very suitable for practicing at home:
In addition to celebrities/bloggers that we are familiar with, such as Coach Liu, Pamela, Xiao Ma Ge, and Ouyang Chunxiao, we also recommend the following fitness bloggers:
@growwithjo
Suitable for: Large cardinal consumption
Very infectious blogger, very suitable for sisters with a large base. The advantages of practicing Sister Jo are that one can be happy and fit, and the other is that the intensity is moderate and easy to adhere to. Bungee in the living room, Jo sister is preferred.
@Eleni fit
Suitable for: fat burning
Eleni is characterized by efficient fat burning, her videos are basically about half an hour, low difficulty but high consumption, and very rich, HIIT, combat exercises, dance, no jump training, etc., long-term training will not get tired.
@刘逗逗不怎么逗
Suitable for: Light grease burner
I would like to call her the most infectious Chinese fitness blogger, no matter how boring and tired your day is, you will feel healed when you see this sister's smile! Follow her fat-burning dance, you can also gain a happy mood in the process of losing weight!
Starting to move is only the basics, we must start paying attention to the details of exercise and diet to achieve better results.
First of all, you must clarify your exercise purpose - strengthening the body, gaining muscle, reducing fat, local shaping, etc., and the way of exercise for different purposes is naturally different.
If you want to strengthen your body, maintaining exercise habits is the focus, as long as you maintain the amount of exercise every day, you don't need to care about the type of exercise; If you want to gain muscle or shape your body, you need to strengthen local training and increase strength training; If you want to lose fat, then relatively speaking, the early stage is not very suitable for exercises such as iron and Pilates, and you still have to rely on aerobic and eating the right to come up with the effect.
Second, there must be a scientific way of exercise. Before starting exercise, it is best to go for a professional physical examination, clarify the physical data, and prescribe the right medicine. Then, exercise when your body is fully functional – don't exercise at night or even stay up late, and don't exercise after you have recovered from an illness or serious illness.
Third, if you want to exercise more effectively, you must maintain the duration.
Exercise for the purpose of fat loss and consumption must last for 30 minutes or more (the minimum standard is more than 30 minutes). If you have fitness habits or good physical fitness, it is best to last forty or fifty minutes + above, only when this length is reached, the body will burn fat. On this basis, interval training can be carried out, through different intensities, so that the heart rate has a high and low change, to achieve fat-burning heart rate, will have a better weight loss effect.
Fourth, the force must be correct and in place. Standard movements can help you burn fat faster, and the correct force can avoid body deformation caused by compensation in other parts.
Fifth, don't underestimate stretching.
After we exercise, the muscles and ligaments we practice will be in a state of tension and fatigue. If you don't relax enough, it can lead to soreness. If you go on like this for a long time, it will also affect your muscle shape and body stretch, which is how the so-called more training and getting fatter comes about. Therefore, never forget to stretch.
The stretching in place can help us relax the muscle fascia, increase the softness of our body, and also improve the coordination of the body, so that we have higher control over the body, thereby reducing injuries during exercise, and can also reduce muscle strain and strain.
When stretching, you can use tools such as foam rollers, maces, fascial guns, fascial knives and other tools in order of strength (weak and strong), and the first two can be equipped by ordinary people. The specific method takes leg muscle stretching as an example, which can be referred to as follows:
Calf relaxation: Leave leg on right leg, right leg on left leg, find the point where you hurt the most and roll.
Relax the back of the thighs: Also find the most painful points, if you want to strengthen the effect, you can use your hands to support the body and put more pressure on the back side.
Front of the thighs: The lightweight legs roll together, and the heavyweight rolls a single leg separately, which is equivalent to the whole body weight concentrated on one leg.
Crotch: Roll back and forth to relax the hips.
Outer thighs: Roll up and down as shown to find the most painful points to strengthen.
Inner thighs: Also find the most painful points, if you want to strengthen, you can turn the legs in all directions to find the most painful position.
Gluteus maximus relaxation: Lift one foot and relax each side separately.
* Stretch relaxation image from keep APP
Seeing this, I want to ask if you can introduce a boyfriend to the sister at the head of the article? (Fashion Building Zhong Chuhong, Pig Tail Aquarius, Love Prodigal Son)
Image source: Sina Weibo / keep APP