Why is your fitness not working?

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.

Office Chairs

office chair,High Quality office chair,office chair Details, CN

Queen Furniture Co., Ltd. , https://www.queenfurnitures.com