No. 1: I have been practicing on the stepper for a long time,
But the hips still look slack
Solution : Increase strength training
Women often overestimate the body shaping effect of endurance training
Because the stepper is not so obvious for improving the hip line or the plastic buttocks.
Especially after you have practiced for a while
To really shape the hip line, you need to increase strength training.
Plastic hip exercises, including squats, lunges, and kicks
Do it 2 or 3 times a week, it will take effect within 1 month.
Suggested training
↓↓↓
Lame training
3 groups each time, each group 20 to 25, the practice speed is slow
Choose the weight according to your own situation and gradually increase
Resting lunge
Press down in 2 seconds and lift in 2 seconds
2 groups per leg, 15 to 20 times per group
With the increase of strength, you can add dumbbells
No. 2: You have been familiar with all kinds of exercises.
Can also be done with closed eyes
Solution : Add challenging new projects,
Increase speed or make adjustments
Climbed 50 steps on the stepper
May make you feel a sense of accomplishment
We give the body some stimulation when we are exercising.
And the body will react to it
But if you only provide the same stimulus every day
Over time, when you reach a certain level, it will stagnate.
In fact, there are many ways to exercise.
Outing, cycling, swimming, competitive sports, elliptical trainer
Tension trainers, treadmills and various courses, etc.
There is no reason to always choose the same sport
In addition, we also need to make regular adjustments to exercise intensity.
For example, let long, smooth aerobic exercise and short time
High-intensity training alternates
Situation 3: Exhaustion is done just halfway through the exercise
solution
Make sure there is enough calories and nutrition in your diet
Women are physically weak during fitness
Mainly because they don’t get enough food every day.
To support a larger amount of exercise
And can't provide the necessary nutrients for muscle shaping
According to the statistics of the American Dietetic Association
One is 1.68 meters tall and weighs 60 kilograms
Moderately active 25-year-old woman every day
Need 7533 ~ 9207 coke heat
This heat is evenly derived from three meals a day and snacks.
Dehydration and insufficient iron
Is also a major cause of lack of physical strength
If you feel physically weak for a long time, it is recommended to see a doctor.
Because of certain health problems
Such as thyroid disease, diabetes and sleep disorders,
Will also cause fatigue
No. 4: Fear of fitness
Solution :
Stop all fitness activities within a week
Don't run, don't ride, don't do yoga, don't lift dumbbells
Then, go to the dance hall "蹦" for a whole night
Clean up the room or pull a few friends to chat in the bar
When the end of the week
You will have a good mood again
Investing in past fitness activities
Maybe also get new inspiration
Try other forms of exercise
To eliminate the boring feeling of fitness
First of all, you should adjust your sports regularly.
The same exercise should not be repeated twice a week
No. 5: 5 years, your long-distance running speed is unchanged
Solution : Increase speed practice
The key to improving speed is to gradually increase your heart rate.
The purpose of doing this is not just to raise the speed
But let the body adapt to a new speed
If you are in normal running
Your heart rate is maintained at 150 levels per minute
Then you can take one day a week and increase your heart rate to 160 times.
Heart rate is maintained at 160 times for 1 minute
Then drop to 150 times and run for 2 minutes.
The two are alternated, the total length should not exceed 1.6 km
After 1 month, you will find that although the speed has increased
But you can still cope with it
Finally, you can lift the speed effortlessly
No. 6: Always injured in sports
Solution : Set aside time for muscles to rest and recover
Proper rest is very important
It is an important part of the fitness program
But we often ignore it
If you participate in the same high-intensity exercise 5 times a week
The same pressure is applied to the same muscle again and again.
Joints and ligaments
In the end, they will strike because they are too tired.
This may also ignore other muscle groups.
Causing imbalance in muscle development
This is also an important cause of injury.
So, between 2 strength training
It is best to leave 48 hours of rest for the muscles.
For endurance training
Rest at least 1 day per week
No. 7: After practicing sit-ups, I found a belly bump.
Solution : Suspend abdominal exercises
Although the flexor movement can strengthen the abdominal muscles
But can't flatten the abdomen
The only way to flatten the abdomen is by static compression or intramuscular pull.
Or ordinary curved belly exercise can't do this.
In fact, if the waist and abdomen are too fat
So high-intensity
Instead, it will aggravate the abdomen in the form of muscles.
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