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What kind of figure is a good figure?
Related Topics: Health & Fitness Books
1. Those parts that make you look better
A piece of sincere advice to trainers: Give up most of the small muscle group training. Starting today, do 6-10 sets of large muscle group training (chest, back, buttocks, legs) once a day, with core muscle group training (abdomen, lower back) 1-3 sets, and finally Do HIIT (High-Intensity Interval Training) for 15 to 30 minutes. In less than half a year, you will be pleasantly surprised to see your changes. At that point, the small problems you were worried about at the beginning may have gone with the wind. Health, sculpting, fat loss, clothing support... everything starts with training for large muscle groups. Grasping the big and letting go of the small is the kingly way to gain muscle or lose fat!
2. What does a weight represent?
|Bodybuilder vs ordinary fat|
|Fat and muscle comparison chart|
Why did you fail to lose weight?
*The second is hyperactivity-running, running and walking can increase the calories you spend.
1. Reasons for diet failure
(1) Dieting makes people stupid-did you know your brain will be eaten?
Dieting will really "eat" your brain. According to research conducted by the Albert Einstein College of Medicine in the United States, after the rats were fed on a diet, the neurons in the hypothalamus began to consume its organelles and proteins. The hypothalamic area is mainly responsible for the management of physiological mechanisms such as sleep, temperature, thirst, and hunger (so we often cannot sleep because of being too hungry, and mistakenly think that we are hungry because of thirst). When the hypothalamus begins to swallow its own organelles and proteins, we become more hungry. This can also be understood as the self-protection response of the brain.
(2) Diet will rebound-lose 2 catties and grow back to 10 catties, this is the end of dieting
(3) Dieting leads to gluttony-you can't control your mouth because you are dieting!
2. The reason for the failure of the exercise-you is too easy to listen to others!
(1) Common sense destruction 1: Only 40 minutes of aerobic exercise can lose weight? -Wrong!
(2) Common sense destruction 2: Long-term aerobic exercise is the best weight loss exercise? ——Yes, but not necessarily useful to you!
(3) Common sense destruction 3: Spending on fat means reducing body fat? -Having said that, losing weight is not math
(4) Common sense destruction 4: Should overweight people do more aerobic exercise? ——But you have to run too!
What kind of aerobic exercise loses the most fat?
1. What is HIIT?——The choice of savvy dieters
2. Why should a high-intensity intermittent approach be adopted? ——How does HIIT, which is popular all over the world, lose weight?
3. The focus of HIIT training-how to do HIIT best?
4. Simple HIIT training plan
(1) High-efficiency fat loss exercise with weight down and floor up-climbing stairs
(2) HIIT targets indoor lazy exercises
The first set: The buttocks technique: Side lunge + Sofa squat jump + Hip bridge
1. Side Lunge
- Stand up straight naturally but pay attention to the chest, head, and abdomen.
- Take a step with your left foot horizontally, and then quickly return to the starting position.
- Change the other foot and continue.
2. Sofa squat jump
- Sit on the sofa slowly from a standing position with hands behind your head.
- Straighten your back and bow slightly (important), and move your buttocks to the depths of the sofa! Just sit deep, sitting very close.
- Push your hips to your heels! Use explosive force to make yourself jump! Be gentle when landing and use muscles as a cushion. Last one minute, rest for 10 seconds.
3. Hip bridge
- Lie on your back, with your legs bent at your knees, your feet on the ground, and your arms flat on both sides.
- Keep the abdominal muscles in a tense state, contract the gluteus maximus and lift the buttocks upwards until the knees, buttocks, and shoulders are in a straight line. Pause for a while to feel the peak contraction of the gluteus maximus.
- Keep the hips tight and slowly restore. Last one minute, rest for 30 seconds.
The second set: Superspeed fat reduction method: Jumping clapping hands + Straight knee kick + Prone climbing
1. Jump and clap
- Stand with your feet together naturally, with your hands hanging on both sides of your thighs, and prepare.
- Open both hands and feet at the same time when jumping, clap the palms of both hands while landing on the ground at wide distances; resume the initial movement when jumping next time. Do this for one minute, and then rest for 10 seconds.
2. Kick forward
- Stand up naturally and prepare.
- While kicking straight forward with one foot, extend the hand in the opposite direction to touch the toe, such as the left hand touching the right foot, or the right hand touching the left foot.
- Replace in turn.
3. Prone climbing
- Keep your hands on the ground without fully extending your elbows, as long as you can support your body. Tighten your abdomen and make your back straight.
- Move one foot forward, stretch as far as possible, and then change to the other foot. Last one minute, rest for 10 seconds.
The third set: Beauty, waist, and waist: Push-ups + Push-ups vault + Plank
- Keep your hands on the ground, slightly wider than your shoulders, tighten your waist and abdomen, and make your body straight.
- Bend the elbows, lean forward, and press down the whole body until the back of the hand is 3 to 5 cm away from the chest.
- Return to the starting position and continue.
2. Push-ups and vaults
- See the description of push-ups.
- Jump up quickly after doing a push-up, then return to the starting position to continue.
3. Plank support
- Use your forearms on the ground, the body is in a straight line, the muscles of the whole body are as tight as possible, the best duration is about one minute, if you can't hold it for that long, then stick to it as much as possible.
The fourth set: Great posture: Cross stand + Push-up vault + Plank support
1. Cross stand up
- Lie on your stomach and stretch your hands forward.
- Lift up the left leg and right arm at the same time until you feel the lower back contraction and tightening (don't force it).
- Keep the above posture still, count 1, 2, 3, and wait for 3 seconds.
- Put down the left leg and right arm, change the right leg and left arm to the same posture, and wait for 3 seconds. As usual, one minute, then rest for 10 seconds.
2. Push-up vault + plank support
The Fifth set: Comprehensive and detailed: Straight knee front kick + Dumbbell squat press + Abdominal curl
1. kick forward
2. Dumbbell Squat Press
- Hold a small weight dumbbell with your feet shoulder-width apart. Complete a squat.
- After standing up, lift the dumbbells with both hands, pause for one second, and return to the starting movement.
- Lie flat on the floor or yoga mat, naturally bend your legs and put your hands behind your head. Note that it is just placed there, without exerting force.
- Activate the strength of the abdominal muscles to curl up the body. Feel the strength of the abdomen to form wrinkles on the waist skin. Hold for one second and return to the starting position.
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