Winter weight loss gives you ABC three sets of slimming plan
Winter sports have a high-profile, 3 sets of slimming plans, let you lose weight easily!
In winter, because of the cold weather, if some aerobic exercise is carried out at this time, it can effectively resist cold weather and maintain a good body.
However, winter can not be achieved overnight, according to the physical condition of each person to exercise, in order to achieve the purpose of physical fitness.
In order to let the majority of netizens have a basic understanding of winter fitness, Xiaobian specially collected three sets of aerobic fitness programs for different groups of people for reference.
銆€銆€Experts said that the indoor fitness area of the winter fitness room is good. According to Yan Yan, the director of the hospital, the best fitness time should be in the afternoon, and winter fitness is best done indoors.
Because in the afternoon, the functions of all aspects of the human body are at a relatively high level, which is more suitable for exercise with a slightly larger amount of exercise, and the exercise in the room avoids direct contact with cold air, and the effect after fitness will be better.
銆€銆€Winter can enhance the body’s metabolism, improve the body’s immunity, and prevent the occurrence of colds.
However, when choosing the sports to be carried out, it is necessary to determine the physical fitness of the individual. For some time control, the amount of exercise, not all sports should be played or run, if usuallyPeople who are too busy, choose to go hiking or take a leisure walk on weekends, you can also achieve the purpose of exercise, as long as you can carry out.
After exercise, it is not necessary to measure the heart rhythm to reach a lot of standards. As long as you can feel the sweating of the body after exercise, the pores of the whole body will be fine.
銆€銆€Of course, after the winter sports, you should also pay attention to prevent colds. Don’t wear cool clothes without wearing clothes. This way, the body released after releasing heat will encounter cold cold air in winter and cause a cold.
When the exercise is over, the whole body is sweaty. It is best to take a hot bath, change a clean set of clothes, and keep warm. If there is no bathing condition, use a dry towel to separate the sweat.
銆€銆€A plan to go upstairs to asthma (people with poor physical fitness here said that the poor physical fitness refers to the physical assessment before the fitness, blood pressure and heart rate is higher than the average person, body fat is higher than the average person 18% (male), 25% (female), in the daily performance of the upstairs or trot, will appear blushing, it is easy to feel tired at work, and the mood is extremely irritating or depressed.
銆€銆€Coaching Tips: After going to the fitness center, arrange aerobic exercise to reduce heart rate and blood lipids, improve vascular function, and enhance immunity and disease resistance.
It is recommended to exercise three times a week, and exercise for about 1 hour each time. If it is the first time for fitness, it can be done for half an hour. When the fitness is carried out for 2 months, the time can be extended to 60-90.minute.
銆€銆€Project recommendation 1: Fixed bicycle recommendation reason: This kind of fixed bicycle controlled by computer degree can carry out targeted movement on various parts of the body. During the movement, the slope of the bicycle can be adjusted arbitrarily without impact on the joint.The heart rate and the speed of consumption are monitored throughout, and it is a kind of aerobic exercise with low intensity but excellent effect.
銆€銆€Project Recommendation 2: Yoga Junior This exercise is more suitable for the fitness body with weaker body. Because of the soothing yoga, the action is light and slow, it can make the female fitness person reduce the stress in work and life under the condition of regulating endocrine.And promote blood circulation.
銆€銆€Project recommendation 3: Reasons for running the machine: Relatively speaking, the running machine is stronger than the fixed bicycle, but the movement effect on the detail part is better, and the person with poor physical condition can do it under the guidance of the fitness instructor.
銆€銆€B plan activities a large amount of dizziness (physical people generally speaking here, the physical quality of people generally refers to the weight below 150 kg, physical strength can, but the ability of poor endurance, the ability to continue exercise is not good, the amount of exerciseWhen the amount of activity is slightly larger, symptoms such as dizziness, abdominal pain, and nausea may occur. After working for a long time, I want to lie down and do not want to move.
銆€銆€Coaching: After going to the fitness center, it is still mainly aerobic exercise. It is best to choose items that have a role in body movement, such as Latin exercise, aerobic fight.
However, if you have never done a fitness exercise before, it is best not to exercise for a long time. Under the guidance of the coach, you can plan your fitness. When you exercise for 3 months, your physical condition will change.
銆€銆€Project recommendation 1: Latin exercise recommendation reason: Latin exercise is very suitable for women with normal physical fitness, its aerobic exercise effect and fat loss effect are very good, in the Latin exercise training, can actively mobilize the whole body of sports cells, so thatFitness people can easily enter the fitness state.
銆€銆€Project recommendation 2: Treadmill recommendation reason: Treadmill is a familiar and common aerobic exercise program, which can effectively improve the heart and lung function and physical quality of the human body.Obviously, and it’s easy to operate.
銆€銆€Project recommendation 3: Wind resistance rowing machine Recommended reason: Wind resistance rowing machine is a very new aerobic exercise project, divided with treadmill, in addition to improving the body’s cardiopulmonary function and physical fitness, it is more suitable for the upper limbs and limb movement of the bodybuilder.The fat loss effect of these two parts is also good.
銆€銆€There are always endless efforts in the C plan (people with good physical fitness who speak here are good people, and those who are more effective, have plenty of physical strength, and the indicators can be healthy and normal.
In work and life, it is not easy to feel exhausted, and I always feel that there is no end to it.
銆€銆€Coaching: Although the physical fitness is good, but in fitness, you should pay attention to exercise can not be too hasty, too much, so as not to hurt the muscles, especially those who first entered the fitness center, as long as the exercise time of about 40 minutes is feasible,When fitness reaches 3-6 months, you can increase the time to 60 minutes. When the fitness reaches 1 year, you can increase the time to 120 minutes. If you feel that the time is not enough, you can use the coach’s guidance to increase the time.
It is best to exercise for a day off.