In the process of reducing weight is reduce weight for a period of time without results, exercise can do every day is not thin, standing in weight scales pointer or did not change, the final result is dispirited and discouraged abandon lose weight. But lose weight is not blind acuteness exercise, reduce weight period sports is a principle, have the method. Master the correct method, follow the principles of trans fats, will leave you.
NO. 1: develop a regular exercise time
Whether you choose the morning, noon, afternoon, evening exercise, must have a scientific regular exercise time and exercise habits. Exercise time choose to have the following notice: first, take exercise in the morning note not hollow exercise, the effect is very good, but are harmful; Second, take exercise midday note in 1 or 2 hours after; after Third, afternoon exercise if 16:00 between 19:00, notice -- added proper carbohydrates; Fourth, if choose evening exercise time don't exceed, meal at 1, 2 hours after the meal, movement after not too violent, lest affect your sleep.
NO. 2: anaerobic exercise combined with aerobic exercise
Aerobic and anaerobic exercise not opposing movement. Yet these two kinds of sports result reducing weight is different, but in order to best result reducing weight, must simultaneously aerobic and anaerobic exercise. Aerobic exercise can consume body fat, and can exercise the basic physical strength. Anaerobic exercise can increase the elasticity of the skin, and can enhance their muscle power, and therefore become a motion to reduce weight of important points. In addition, anaerobic exercise can make our bodies transformed into not fattening physique, is very helpful for reducing weight sport.
NO. 3: before motion warming body particularly important
Warm-up is all kinds of sports course very important part, the purpose is to let the body in motion, warm-up exercise can make the body temperature rise gradually, strengthen muscle strength; Improve blood to the muscles and joints, conduce to the speed of the blood oxygen levels increase; Make cardiopulmonary prepared for the motion, so that can do aerobic exercise more intense sport; Warm-up exercise should include some stretching to stretch all kinds of muscles, especially in aerobics course and muscle training course, would use the big muscles. After warm-up exercise, muscle stretch situation will be better, avoid muscle fatigue and injuries, such as a sprained torn with muscles. Don't think warm-up is a waste of time or energy, namely, in fewer hours also can not omit warm-up exercise. Usually, warm body sports including metrical activity, can gradually increase the intensity, and its intensity can cause slight sweat. This is complete after warm-up exercise the results.
NO. 4: fat people need protects the waist. Sport
For adults, because fat in the thick fat of lumbar package, flexibility will sent some. If suddenly makes lots of sports, can be in a short time the waist to "burnout" excessive stress, leading to increased lumbar unable to bear, the symptom such as lumbar intervertebral disc may occur. Fat people especially should keep wary of stretching, it can cause the waist muscle damage. Especially this movement, bend touch toes don't do best. Fat people doing strength training should also be very careful when. One is not force try too great weight, 2 it is in motion must ensure their correct posture. For larger strength training, suggest using belt, in order to achieve the purpose of fixed lumbar spine.
NO. 5: sports must note the knee joint
Some obese people like JianShenPao sports, in order to reduce weight. Recent U.S. experts study found that obese people doing JianShenPao process due to the weight big, knee and ankle, susceptible to excessive part bearing damage, appear ankle swelling and pain, knee inflammatory pain, etc. If found to have knee pain situation, had better choose swimming, power cycling, water aerobics exercise can better protect the knee's movement. When motion strengthening thigh force quantity, so can effectively reduce the knee injury.
Some obese people like JianShenPao sports, in order to reduce weight. Recent U.S. experts study found that obese people doing JianShenPao process due to the body is major, knee and ankle, susceptible to excessive part bearing damage, appear ankle swelling and pain, knee inflammatory pain, etc. If found to have knee pain situation, had better choose swimming, power cycling, water aerobics exercise can better protect the knee's movement. When motion strengthening thigh strength, so can effectively reduce the knee injury.
NO. 6: overload sports not advisable
Some people in order to speed up, start increasing athletic intensity, such effect is not necessarily good. In order to successfully losing weight, must according to their health status, physical strength and exercise skilled degrees, properly regulate sports exercise intensity and time. At the start of a few weeks before exercise, beginners or long-term didn't movement through simple movement, should relax stiff muscles. Usually, as long as the next don't feel fatigue is more appropriate.
NO. 7: each exercise time control in 60-90 minutes
Only in the spare time doing 5-10 minutes of exercise, you can bring effect? Of course, this exercise can also bring certain result reducing weight, but in order to effectively eliminate dewlap, every time at least continuous do 40 minutes ~ 60 points clock movement. Doing aerobic exercise at the beginning of 20 minutes to consume body fat. Doing anaerobic muscle motion, fulfillment of the prescribed actions also need 20 to 40 minutes, so slight motion cannot be effectively burning fat, also cannot exercise a muscle endurance. In order to get the best result reducing weight, five times a week do best movement, and each had better last 1 hour.
NO. 8: choose their favorite sports can persist
Whenever start new sports, some people will ask "these sports is the best motion weight?" Actually, these people in the probability of a quitter movement. The higher Sports law reducing weight diet slow, if want to reduce weight gain early in the effect reducing weight, before very easy exhaustion of body and mind. In athletic process, must take enjoy happiness as the first goal, such ability are more likely to insist to obtain perfect result reducing weight. And as for sports skilled and loved, on own initiative will find the insufficient place, therefore easier to obtain result reducing weight.
NO. 9: don't forget to stretch after exercise
Before motion stretch fuck can warm the body, and can relax joints and muscles, prevent injury. The moderate exercise after sports finishing accumulate in muscle fatigue substances, stimulate around doesn't often used muscles. In addition, moderate exercise can restore heart function, make the body from sports state transition into daily life status. In order to prevent injury, improving athletic effect, before exercising never forget to do warm-up exercise.
No. 10: motion to reduce weight should insist, cycle time, 3 months health effective
If you want to lose weight through sports law reducing weight, will take at least movement of about three months will have thin body effect.
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