Mountaineering seem very simple, but even the most simple went up into the mountain, and mountain is has the skill. Today small make up for all seek to some tips, giving everyone in the fitness provides a set of scientific, can reduce fat thin body climbing method. Entertainment fitness weight three-no mistake!
To outdoor climbing, to open in nature to reduce fat thin body!
Mountaineering belong to aerobic exercise, can make the blood protein increased, enhance immunity, and help the toxin inside body timely eduction body. At the same time, stimulative metabolism to burn fat, therefore accelerating of thin body styling mountain has a unique efficacy.
Up the hill before warm-up
Up to remember the warm-up before. Because began to climb the mountain exercise, not immediately, must want to exercise increase gradually, and then according to certain breathing rate, increase gradually strength, which can avoid breathing in sports mutations. Warm-up act in the waist, knee and ankle, action not repeated shell shock.
1. The waist: stand, bipod distance legs slightly wider than shoulder-width, hands cling to side leg, back playing straight, body press.
2. Activity knee: your knees and hands on knee, clockwise and counterclockwise rotation.
3. Activity ankle: stand, focus on one leg, another leg tiptoe touchdown, after the first clockwise rotate counterclockwise.
Mountaineering intensity
Test said, mountaineering when consumed by a fat than other sports. Weight about 70kg man, if 2 kilometers per hour speed at 70 degrees slope as the hillside climbing 30 minutes, he energy use is about 500 kilocalorie, this is equivalent to 50 meters per minute speed in the swimming pool to swim the 45 minutes, or equivalent in the gym continuous do 50 minutes boring abdominal muscle practice. If want to strengthen adipose body effects, best can keep climbing a week 3 ~ 4 times advisable.
Take special remind is, not mountaineering intensity bigger is better, the science of climbers on strength requirement is let heart rate (220 - remain in age) x 60 to (220 - age) x 80% times/min. Therefore, in the process of mountaineering such as feeling heart uncomfortable or too tired, please stop to measure his heartbeats.
One way to relax
After climbing to timely relax the muscles, otherwise likely legs, thighs to bilge painful or aches wait for a phenomenon. Because after motion, more or less will in the body produces some by-products --, lactic acid, make muscle stifness sore. Timely muscle relaxation, reducing fat body effect will be better. Relax can view appears easily ache parts (waist-to-hip, leg), stretching and relax. Every movement static tensile 10 seconds ~ 30 seconds, two side alternately.
1. The waist sides: feet more than hip, body opening sideways, both hands it in a straight line, perpendicular to the ground.
2. Rump: feet apart, front leg knee stand before and after playing straight, stifles bending, the focus back, back playing straight, body is 30 degree Angle.
3. Leg sinews group: feet apart, front leg knee stand before and after playing straight, tiptoe reminds, the stifles bending, back straight to play for the center, hands down hip foreleg tiptoe touch, try to get close to the side before ham chest.
4 the side before ham: single leg support, ipsilateral ahold ipsilateral ankle, as close to the hips, heel support legs bent, another side arm outward open, balance.
5. Crus: before your feet apart, find a fore anchor, tiptoe lift, heel trample on the ground, hind feet slightly from the ground, body weight forward, both hands to balance.
No comments:
Post a Comment