How to arrange effective fat reduction training with bare hands
In the English translation, body weight training is the weight training of weight-bearing body weight. The well-known "boosting body" and "sit-up" are part of it.
Freehand training can be categorized from the general direction of the body. Common hands-on training is divided into abdomen, legs, buttocks, hands, front and back, back and chest. There are so many training programs, how to use the freehand movement to arrange effective "fat reduction" Training?
Before you train for "fat reduction", please take a look at the following two principles of fat reduction:
1. Effective training = training volume + training intensity
Let me give you an example. If your training today is 5 kilometers of walking and jogging, both are the same distance. Which type of exercise will be more tired? I believe everyone agrees that the latter is more tired.
This is because the training intensity of running is relatively high. Usually we focus on how long it has been done, and ignore the "do more effort to finish", which is why it is not effective to do so much training.
How do you monitor the strength of your fat loss training?
In the training can refer to such indicators: the heartbeat must be between (200-age) × 70% to 80% per minute.
The easiest way to monitor is to measure your own heart rate. Heartbeat is the most direct response to training intensity. In the definition of aerobic exercise, the heart rate must be maintained at 70% to 80%.
We can multiply the heartbeat maximum formula (220-age) by 70% and 80% to know the value that my heartbeat must be in training.
For example, a weight loss person who is 30 years old and has no exercise habits and no health problems must be between (220-30)×70% to (220-30)×80%, that is, 133 to 152 per minute. By measuring the pulse for 10 seconds and multiplying by 6, it will be a one-minute heartbeat value.
You can use the mobile app to measure, if the economic situation allows, buy a handsome heartbeat watch is also a good choice!
2. Aerobic + muscle strength training will have the best fat loss effect
It is generally believed that aerobic exercise (such as jogging and skipping) can burn fat in the body. Muscle strength training can increase muscle mass, but in reality it is often ignored that "muscles have more energy requirements than fat", so increasing muscle mass can improve the body's foundation. The metabolic rate makes the daily calories burn more and smoothly achieves the effect of losing weight.
Have to do aerobic and do muscle strength training, how many times a day?
At this time, "hand loop training" will be your convenient and effective choice.
Cycling training is a combination of "cardiopulmonary aerobic" and "muscle strength training". The training effect can be achieved with a duration of only 20-30 minutes. In other words, without any equipment, you can have a certain training effect at home.
There are several principles to be aware of when you want to perform freehand cycling training:
1. Select the training site and action: set your training position, or you want to train the whole body, and try to use alternating parts (such as the abdomen and the leg, do not practice the same muscle group).
2. Set the number of repetitions of the action: increase or decrease the number of repetitions according to individual ability. For example: you can do 15 volts at a time to get tired, then you can set a group of volley to do 12 times.
3. Set the break time between groups: The rest time between groups should be adjusted according to the feeling of the individual. If the current situation is poor, you can consider extending the break time between the group; on the contrary, if you want to increase the difficulty of training, you can also reduce the rest time.
Of course, no matter how much effective training you have done, you must finally cooperate with diet control to reduce fat and make it reasonable and healthy!
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