Eldest Miss often thinks about such a question in the dead of night: Why do people get fat?  

Probably,Among all kinds of worldly desires that cannot be obtained, only the realization of appetite is the easiest. So I will regret it when my belt is getting wider. Seeing that the weight is going up day by day, how can the eldest lady not lose weight quickly.

In the last article, the eldest lady presented the little fairies with her years of experience in the struggle to lose weight. I have to say that losing meat is really A long and arduous task, not only to pay attention to eating, but also to cooperate with efficient and useful exercise in order to achieve your ideal body as soon as possible.

So today, I present the second part of the meat dumping cheats--Three points by practice! The eldest will share with the fairies the most common ways of exercise and how to lose weight in various parts, and the meat-fighting battle will kick off.

Before starting, the eldest must share with the fairies a passage from the book "Your Body Is the Beginning of Everything" A paragraph I saw--

I want you to know what it's like to be friendly and connected to your own body; I want you to understand what a real joy it is to live in a body that belongs to you and only you; What a wonderful feeling to truly care about your health.

There are many fairies who want to lose weight wholeheartedly, but they start blindly without knowing their physical condition and the goal of fitness and weight loss. The fatter it is, the more serious it will hurt the body. Therefore, we must first clarify a few important basic concepts.

1. Exercise: Aerobic or Anaerobic

Aerobic exercise generally refers to the exercise that lasts for a long time, has a strong rhythm, and maintains the maximum heart rate between 60%-80%. Common ones are jogging, cycling, dancing, aerobics, etc.

Anaerobic exercise is vigorous exercise under "hypoxic conditions". In this way, the time that can be persisted is also shorter, and the time to eliminate fatigue is also longer. Common anaerobic exercise has various strength training.

For fairies with a phobia of reading, just look at the picture below. ↓

2. Fat loss: anaerobic + aerobic

Simply dropping the number on the scale will not only lose fat, but the weight including muscle and fat. On the contrary, fat loss is to maintain the minimum loss of muscle to the greatest extent, and ensure the maximum consumption of fat. This is the way to lose fat in order to get the most satisfying body shape.

3. Muscles: You can grow as long as you want?

Many girls worry that fitness and weight loss will make them gain muscle and dedicate themselves to dieting that hurts the body. The picture was frightening.

But building muscle isn't that easy! Women's testosterone secretion is very low, and it is biologically determined that women will not have high muscle mass. So everyone can rest assured to do the exercises they want to do. As for the fairy who is worried that the running legs will become thicker, you can definitely put your heart in your stomach. Look at the enviable long legs of long-distance runners.

After establishing the correct attitude and understanding the basic knowledge, we will officially enter the sports brushing. stage. As Miss said earlier, the best way to lose fat is Anaerobic + Aerobic , pay attention, this order is also quite critical.

For women to lose fat, it is best to do some weight training first, such as free weight dumbbell barbell training, equipment training or something. Because when you do aerobic exercise, the first thing you consume is the sugar in your body. When the sugar is almost consumed, you will start to consume muscle and fat through gluconeogenesis, of which fat accounts for a large proportion.

That is to say, the real fat burning process begins at this time. If you do strength training first, deplete some of your body's sugar reserves, and then do aerobics, aerobics will quickly start to burn fat. In other words, aerobic fat-burning efficiency is increased. The effect of fat loss is multiplied with half the effort.

There are also different resistance training for different muscle groups↓

.Shoulders.

Seated Barbell Shoulder Push Upright Barbell Pull Bent Over Fly

Miss will also recommend a super popular arm training - swan arm

It will definitely turn into a waste goose the first few times, but after a week of it you will get used to the strength, thin arms and trapezius The effect is visible to the naked eye, and it will not take long to transform into a real swan.

.back.

Seated rowing

Keep your spine neutral, push your elbows back, and imagine a pen behind your back trying to clamp him .

Rope Pull Down

Sit up straight, tuck your belly and chest up, hold the pole with your fists and eyes, and place your thighs tightly in front of you the sliding wheels to fix the entire lower body. After pulling down, lean back slightly, pull down between the upper chest and neck, pause for 1-2 seconds, and then slowly restore at a constant speed.

Horizontal bar double-arm rowing

Keep your spine neutral, your torso stable, don't swing your neck too much when pulling up, it's easy to hurt, keep your arms close The body, the elbows are pushed back.

. Belly.

Plank support

Planks can effectively exercise the core muscles, not only to thin the abdomen, but also to strengthen the waist, back, and shoulders.

Supine retraction

Double contract your body by lifting your knees toward your chest while lifting your hips and upper body. At the top of the movement, the knees should touch the upper body, then lower the upper body while extending the legs back to the starting position.  

Supine Crunches with Straight Legs Touching Feet

.hip.

Having a buttocks can be said to be a standard for whether a person loves fitness, but in fact, the way to get a buttocks is very simple, a simple The squat and glute bridge can easily get.

The road to weight loss is long and difficult, and the eldest miss, who relies on eating and training for 70% of the time, has taught you almost the same . While we pursue the perfect body, we cannot ignore the most important health. Today's society is always putting pressure on women in all aspects, "women who weigh more than three figures have no future"... But the most attractive things in your character, mind, experience, self-cultivation, etc., cannot be denied by a simple skin., Miss wants everyone to remember the following sentence.

You who work hard and stand on your own to make your life better , is the most beautiful.

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