Every human body type is different, the way that you need to lose weight is also different. Only when you choose the method that suits you, can you achieve the best effect and achieve the goal of slimming. So what kind of weight loss method is suitable for obesity?
1, congenital skeleton.
2, body fat obesity is less obvious.
3, the overall slightly bulky.
4, body fat rate is high.
1, the metabolic rate is slow.
2, weight is easy to rise, but it is more difficult to lose weight.
3, while increasing muscle, it is also easy to accumulate body fat.
4, muscle density and strength is poor.
First, training action and frequency suggestions
1, the initial stage of the body-based training, and gradually changed to sub-separation training in the future
2. All movements are arranged in training, and both complex movements and dissociative movements must be trained.
3, must have more frequent exercise and continue to try and experience new practices.
4. Use training frequency of two to three times per week for each site and change the training cycle frequently.
5. Each training should take abdominal exercise as a priority and strengthen the focus.
Second, the number of groups and recommendations
1, should take a high intensity and high number of training methods, and reduce the rest time between the group and the group to increase calorie expenditure.
2, mainly in moderate weight training, avoid the use of high weight and low number of training methods.
3, the number of times each group should be higher than ten times, helps the muscles to fully burn heat energy.
4, about 12 groups of large muscle training, small muscle group is about eight groups.
5, must often change the training cycle to facilitate muscle growth.
Third, suitable sports
The time required for each exercise is not less than 30 minutes, and 3 to 5 times per week. In this type of exercise, oxygen can fully burn (ie, oxidize) sugar in the body, can also consume body fat, enhance and improve heart and lung function, prevent osteoporosis, and regulate mental and mental states. It is the main exercise method for fitness. Therefore, if you are overweight and you want to lose weight through exercise, you are advised to choose aerobic exercise like jogging, cycling, swimming or yoga.
Taking a 10-minute swim, for example, breaststroke can burn 60 calories, backstroke can burn 80 calories, freestyle can consume 100 calories, and butterfly stroke can burn 150 calories. In contrast, running for 10 minutes can only consume 100 calories. You see, you see it.
Sports advantages: to improve sleep quality, by running, the brain's blood supply, oxygen supply can be increased by 20%, so that the quality of sleep at night will also increase; "ventilation" role, in the running process, the average lung capacity from 5.8 It rises to 6.2 liters. At the same time, the amount of oxygen carried in the blood will increase greatly; the heart, heart rate, blood pressure, and elasticity of blood vessel walls will also increase; decompression and jogging will inhibit both adrenaline and cortisol. Causes nervous hormone secretion, releasing people's easy substances.