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How to exercise to lose weight

28 People involved  2021年04月11日 08:11  classification : exercise to lose weight  comment

Warm up before exercise and relax after exercise

A. Warm up before exercise to improve the efficiency of follow-up exercise

Adequate warm-up exercise can increase your blood flow, provide sufficient oxygen for your muscles, and increase muscle temperature to enhance physical flexibility and subsequent exercise efficiency. Appropriate warm-up activities can slowly increase your heart rate. When you start the main exercise, you will not suddenly put pressure on your heart, making the following exercise easier.

b. Relax the tense muscles after exercise to make the whole body more slender and beautiful.

Stretching after exercise can relieve muscle soreness, help muscles restore elasticity, and make muscle lines more slender! In addition, you don't need any special props, you can use a flat space or a chair to stretch your entire body, making your overall body curve more beautiful.

c. Reduce sports injuries and avoid interruption of Weight loss plans

Warming up is the process of the body's transition from a quiet state to an exercise state. Warming up can gradually stimulate the central nervous system and mobilize all tissues and organs of the body to prepare for exercise. If there is no warm-up before exercise, it is difficult for the body to enter the exercise state quickly. It is easy to cause various physical injuries during the exercise, which will force the interruption of the Weight loss plan.

  Sports weight loss program recommendation

Warming)

The most common aerobic exercises are brisk walking, jogging, biking, jogging, rope skipping, dancing and so on. As long as this exercise can reach your aerobic heartbeat, it is aerobic exercise. Generally, the intensity of aerobic exercise is not high. For example, skipping rope is suitable for stretching before exercise. It should be noted that the range of aerobic heartbeat varies from person to person. Different ages and different basic resting heart rates will have different aerobic heart rates.

The so-called aerobic heart rate is 60 to 80% of the individual's maximum heart rate. The formula for calculating the maximum heart rate is: 208-personal age x 70% note; for example, the maximum heart rate of a 20-year-old person is 208-20 x 70% = 194. Therefore, this person's aerobic heart rate should be between 116 and 155.

activation)

The purpose of activation is to make the femur and hip joints, humerus and shoulder joints more compact and stable, and at the same time have better mobility, so that the muscle groups and nerves centered on the hip and shoulder joints are fully activated, and at the same time promote the hip and shoulder The blood circulation between, accelerates the lubrication of the joints, so as to achieve the warm-up effect of activating the stable muscle groups and active muscle groups of the shoulder and hip joints.

Most exercises can only be done through the coordination of the trunk, upper and lower limbs. Therefore, after warming up with aerobic exercise, starting multi-angle shoulder and hip joint activities is an important step. It can not only wake up the nerves between the hip joint and femur, shoulder joint and humerus, but also improve the stability and flexibility of the shoulder and hip joints. .

DynamicStretches)

Traditional warm-up stretching exercises mostly stretch only part of the muscles. However, the warm-up of dynamic stretching is to stretch the muscles of the whole body, and at the same time use all the stable muscles of the whole body, exercise the muscles, and balance the coordination function of the whole body. When one part of the muscle group is doing support, the other part of the muscle group is doing stretching exercises, which can also maintain the balance and stability of the body. This can not only achieve the stretching effect, but also stimulate the integration and coordination of nerves and muscles to achieve the best warm-up. effect.

Dynamic stretching can prepare the body for exercise in a way that is closer to the activity pattern required during exercise, rather than simply stretching a muscle, because the preparation before exercise is not to stretch the muscles, but to make the muscles more elastic It also has the ability to react sensitively. Simply stretching the muscles may not get a better exercise effect. Stretching exercise time requirements: Stretching exercises are auxiliary exercises before and after warm-up, so exercise time does not need to be too long, usually around 15 to 20 minutes.

   sports diet combination

Everyone knows that you cannot exercise immediately after eating because it will cause digestive disorders, but it is not clear whether you cannot eat immediately after exercise. Let's take a look at this "123 diet principle" that we can follow before and after exercise.

Do not eat within 1 hour after exercise. However, in order to achieve a better fitness effect, it is recommended to rest for an hour and a half.

Supplement a small amount of digestible food 2 hours before moderate-intensity and high-intensity exercise lasting more than 1 hour to make t

These foods are mainly low-fat carbohydrates, easy to digest, and can provide carbohydrates as a source of energy during exercise.

Recommendation: The main dish contains starch (such as rice, macaroni, potatoes) or other grains, plus a kind of fruit.

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