Think about the look of the "devil figure"
The person who can have the "devil figure" is only one in a million, basically belongs to the "devil". There is no mortal thing, there is no need to torture and abuse his body, tailor-made, and practice "It is the right way." Depicting the ideal body shape that suits you in your mind can be targeted and quickly approached.
First of all, establish the goal – tighten the hips or lose weight 5 kg, and then imagine the shape of the body after successful achievement. The image that should be shaken in the mind during exercise should be this image. Don't set yourself too perfect goal, you are you, so that you can be full of confidence and avoid frustration. If you plan to lose weight to the weight before pregnancy, or if you want to re-apply the clothes you liked 2 years ago, you can put a photo of "I want to be the year" on a mirror, computer or refrigerator, let the photos be everywhere, always look at you, motivate You are moving towards a new goal.
Losing weight can't reduce "heart"
The researchers found that in order to avoid certain diseases, the overall level of health is more important than the proportion of body fat. A balanced exercise program should include aspects such as cardiovascular system and weight, such as improving bone density, lowering cholesterol and insulin levels, and improving blood pressure, all of which mark your health and physical strength.
To meet basic health requirements, you should walk 2-3 miles at 15-20 minutes/mile, 3-4 times a week. A better way is to take 4-5 aerobic exercises (45 minutes each) and 2-3 strength trainings per week. If you are just starting to exercise, you should do your best, even if you only exercise 10 minutes a day, 3 times a week, then gradually increase the intensity and frequency.
The plan is made with determination
Detailed planning ensures that the strength training and cardiovascular system are fully exercised to ensure the effectiveness of the exercise. It's a bit like going to the supermarket to buy things. It's better to write a good shopping list in advance than to be blind and efficient. It's better to write a good head, and write it in detail to make your exercise more regular.
The exercise plan should be detailed and precise. For example, don't just write “Monday exerciseâ€. This is too general and rough. You should write “Yoga training class, 45 minutes per hour on a 4 mile treadmill and 30 minutes on an upper limb weightlifterâ€.
2 hours of food intake before exercise
When exercising, carbohydrates are the main source of fuel for the body. Increasing the intake of some protein, fat or fiber components can reduce the rate of carbohydrate consumption, keep the fuel lasting for a long time, and maintain a constant supply of energy.
Eat moderately 1-2 hours before exercise and get 627.8-1046 joules of calories from the intake of carbohydrates and protein. It is recommended to divide into small portions: half an apple, 1 spoonful of peanut butter, and half a cup of juice.
Do you use a heart rate detector?
It is often the case that you are over-exercised or under-exercised, and you are unaware of it. The heart rate detector allows you to change your exercise intensity at any time without wasting your time and doing nothing because you are unconscious.
Cardiac monitoring method: Take the heart rate detector and start exercising on the treadmill or treadmill. First, do a warm-up for 5 minutes, check the heart rhythm at this time, and the heart rhythm at this time is your basic heart rhythm. After that, the exercise intensity is increased, and a strength that is slightly more difficult but still comfortable is maintained, and the strength is maintained for 20-30 minutes. Then, at the speed of walking or slowing down the treadmill rate, check the heart rate detector to see how much time it takes to recover to the basic rhythm. Our goal is to monitor the time that the heart rhythm is reduced to the basic rhythm by increasing the intensity of the exercise. The ideal situation is that the fall time is within 2 minutes, and the recovery time is as fast as possible.
There is only one training method that is not enough.
Many parts that need to be shaped, such as the thigh, upper arm, back, etc., are actually composed of a group of muscle groups. It is necessary to use several different exercise methods to deepen the stimulation of each group of muscles from various angles. Only to achieve the exercise effect faster.
For example, in order to make the upper arm (delta muscle part) contour bodybuilding, it is advisable to do the following three groups of actions each time: dumbbell lifting, dumbbell lifting, dumbbell lifting, rest for 30 seconds, and repeating twice.
Inhale, exhale, inhale, contract the abdomen "symphony"
To contract the abdomen, point the mind to the deep muscles of the abdomen in order to keep the abdomen flat and tight.
At this time, don't think of yourself as doing abdominal muscle exercise in the gym. In fact, whether you are paying in line or sitting at your desk or even driving, you can do the following exercises at any time: tighten and relax your abdomen, as if Try to pull the zipper of a thin jeans, while maintaining normal breathing, abdomen for 15-30 seconds, then relax, repeat 5-10 times.
Not every strength is right for you
When the exercise rhythm reaches the maximum possible level of 70%-80%, it will burn calories and fat to the utmost extent. If it is lower than this heart rhythm (such as 50%-60%), fat burning will be greatly reduced. Weight loss begins to work only when the calorie intake is less than the calories burned, so no matter where it comes from, it is a victory to burn them.
The increase in exercise intensity can be achieved by gradually increasing the speed (if your aerobic exercise makes you feel too calm) or by increasing the amount of exercise. It can also be achieved by dividing the exercise time into different intervals of strength (see Tip 9). If you are running, you may want to speed up.
Don't exercise in peace
Both the body and the mind need constant motivation and freshness to accept new challenges. Being unchanging and sticking to the rules is a taboo for exercise. When you are used to faster speeds and steeper slopes while running, you should start to change the state that has already formed. People who successfully lose weight and successfully shape themselves are constantly changing the way and intensity of their exercise. The purpose of this is not only to shorten the distance from the target, but also to avoid boredom and exhaustion.
Don't always do it four times a week, every time 3 miles, heavy and tiresome jogging, why not change the pattern every day? The following suggestions may bring you new ideas and incentives (both can make the body burn more The heat can also effectively shape the lower body):
Day 1: Run 3 miles at the usual speed.
Day 2: Variable speed running, 1 minute jog after 3 minutes of fast running.
Day 3: On a hill with different slopes or changing the steepness of the treadmill, jog for 3 miles.
Day 4: Variable speed exercise, add 1 minute of fast walk between each 1 minute steep run.
Make friends with the coach
Friends have friendships, and friendships will be relevant. And if you are a hard-working person, the coach will look at you more, and you will get a lot of advice about fitness. Although the coach can't provide you with free guidance, they will be willing to teach you some exercise. Hey.
It is a good way to get close to the coach among the club members. You can introduce yourself briefly, and then find some advice on the topic, such as the use of new equipment, what kind of training classes, what kind of sports shoes to buy. Good value for money, etc., of course, to express gratitude to the coach for the time and advice. From then on, the coach will guarantee you unforgettable and establish a friendly relationship. The coach will naturally be willing to carefully check your posture, correct your wrong actions, and even help you design a new aerobics program.
Exercise can be "homely"
Many people regard sports as a burden and think that they should take time out and be prepared to go to the gym. And once they are busy, they are easy to lose, and often find no fitness clothes or other items when they go to the gym. In fact, fitness can be a living habit, just as easy to eat and sleep.
In order to simplify the procedure and avoid busy state, you can put the items needed for fitness in a big bag on the first night, directly in the door of the house or in the trunk of the car, so that when you go out the next day, it will not be because What has been missed in a hurry. If you are worried about going out of the company after going home, you can put your sneakers in the company's small cabinet and go straight to work after work.
Love exercise from the heart
Exercise is not a way to achieve purpose, it is the purpose in itself. Of course you will thank the abdomen for making your abdomen flat and firm, but will you give up your abdomen when you succeed? What will happen after giving up? In fact, the process of abdomen is the benefit, and the flat abdomen is the accessory product. Only by thinking this way will it be full of passion for fitness.
When you settle a difficult task at work, when you resolve the dispute with your boyfriend, and when you ease the contradiction of the family, you can go out for running, cycling, and use exercise to celebrate your success. The wonderful feeling that is difficult to describe will accompany you for a long time.
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