Many people want to have the angel figure, so it is hard to exercise body, but to shaping the success of small, in the end what weight loss secret is Here to tell you the 12 successful weight loss body sculpting secrets, teach you how to exercise body, body sculpting to help you succeed with the angel!
Some hard training body has changed very little; some people tasted a variety of ways, but eventually had to give up; shaping successful in the end what the secret? How do we do?
The following from the successful experience of 12, will surprise you.
Tip 1: Think about "the angel" look
Trick: First, establish goals - weight loss to tighten the buttocks or 5 kg, and then imagine after the success of the body to achieve the purpose, in the minds of the time when exercise should be shaking the image. Do not be too perfect to set their own goals, you are you so confident you can avoid the frustration feeling. If you plan to lose weight to body weight before pregnancy, or want to re wearing two years ago, like clothing , may wish to "Remember," photos posted in the mirror, computer or refrigerator, so that photo is everywhere, always watching you, inspire you move toward new goals.
Tip 2: weight loss can reduce the "heart"
Trick: To meet the basic health requirements, should be 15 to 20 minutes / mile pace to walk 2-3 miles 3-4 times a week (MM runaway real-life experience). Better way is 4 to 5 times a week aerobic exercise (45 minutes Note) and 2 or 3 times strength training (strength training type). If you just start exercising, you should do what, even if only exercise 10 minutes a day three times a week, then gradually increase the intensity and frequency.
Tip 3: The plan is to set out with determination
Trick: exercise program to be more precise, for example, do not just write "exercise on Monday," is too general so rough, you should write, " Yoga Training Course, 4 miles per hour Running machine 45 minutes, upper extremity weight training 30 minutes "and so on.
Tip 4: exercise 2 hours before food intake
Trick: 1 to 2 hours before exercise appropriate meals, intake of carbohydrates and protein from the get 627.8 ~ 1046 kJ of heat. Proposal is divided into small portions to eat: half an apple, 1 tablespoon peanut butter, half a cup of juice.
Tip 5: Do you do with the heart rate detector
Trick: heart rate monitoring methods - to bring heart rate detector, started on a treadmill or exercise on a treadmill machine. First do 5 minutes warm-up, Check that the heart rate, heart rate at this time is the basis of your rhythm. Began to increase after the exercise intensity to achieve a somewhat difficult, but still feel comfortable intensity, keeping the strength of 20 to 30 minutes.
Subsequently, the walking speed or slow down the treadmill speed cold body, then check the heart rate detector, to see how much time you can return to the basic rhythm. Our aim is to monitor exercise intensity and by strengthening the heart rate to speed up the decline to the underlying rhythm of time, the ideal situation is fall time of 2 minutes, the sooner the better recovery time.
Tip 6 only one mode of training is not enough
Many need to shaping the site, such as thighs, upper arms, back, etc., actually is a group composed of a set of muscle groups, need to use several different training methods from various angles to each group of muscles stimulated to deepen, so that it training effect can be achieved more quickly.
Against the tricks:
For example, to make the upper arm (deltoid area) profile fit, it may do the following three groups each successive movement: dumbbells on the move, flat dumbbell, dumbbells after the move, rest 30 seconds, then repeat 2 times.
Tip 7 inhale, exhale, then inhale, contract the abdomen "Symphony
Contraction of the abdomen, the idea point to the deep abdominal muscles should aim to maintain a flat belly and tight.
Against the tricks:
At this point not to imagine themselves in the gym doing abdominal exercise, in fact, whether in line or sitting at his desk before payment, even in the car, you can always do the following exercise: tighten and relax your abdomen, as if is too thin to put a jeans zipper pull, while maintaining normal breathing, the abdomen for 15-30 seconds, then relax, repeat 5-10 times.
8 is not a secret for you each intensity
When the heart beat of 70% -80% level, it will maximize the burning of calories and fat, if less than the rhythm (eg 50% -60%) levels, the fat burning will be greatly reduced. Only when caloric intake is less than calories burned, the weight began to produce results, so no matter where it came from the heat, as long as they burn out is victory.
Against the tricks:
Increase in exercise intensity can be gradually speed up (if you people think of aerobic exercise too leisurely), or increase the amount of exercise to achieve, you can also use the strength of the exercise time is divided into different time intervals to achieve (see Tip 9). If you are running, it may speed up some speed.
Tip 9 do not exercise well-organized
Body and mind needs constant encouragement and freshness, to accept new challenges, rigid, legalistic exercise is taboo. When you run faster when you get used to the speed and steep slopes, it should set out to change the state has been formed. Successful weight loss and body sculpting successful people are always constantly change their ways and intensity of exercise, in addition to the purpose of doing so can shorten the distance between the target, but also avoid the depletion makes the heart warm and tired.
Against the tricks:
Do not always do a cycle of 4 times a week, each three miles of jogging pace heavy boring, why not every day another pattern following suggestions may give you new ideas and incentives (both can make the body burn more heat, but also effectively shape the lower body):
Day 1: Running with the usual speed of 3 miles.
Day 2: varied pace, 3 minutes after a quick run into a 1-minute jog.
Day 3: the slope of the hill or in a different change in the steepness of the treadmill, jogging three miles.
Day 4: variable motion, with every 1 minute gradient between the rapid run, adding 1 minute fast walk.
10 tips to make friends and coaches
Friends only friendship, the friendship will have the photos. If you are a hard person to practice, coaches will look more toward you, you will thus get a lot of advice on fitness, although the coach can not provide you with free guidance, but they will be happy to teach you some exercises to small know-how.
Against the tricks:
Mixed with club members close to the coach is a good way, you can first briefly introduce themselves, find some coaches to seek advice on topics such as use of newly introduced equipment, training courses into the types, what kind of shoes to buy inexpensive, and so, of course, the amount of time for coaching and advice to express gratitude. Since then coach you to ensure that unforgettable, established friendly relations, the coach will naturally be happy to double-check your posture exercises to correct your error action, and even help you design a new aerobic exercise program.
Tip 11 movement can be "routine.
Many people take the sport as a burden that should deliberately taking the time to prepare to go to the gym. And once busy, it is easy forgetful, often found not only to bring fitness gym clothes or other items. In fact, fitness can be a lifestyle, like eating and sleeping just as simple.
Against the tricks:
To simplify the process and avoid busy, you can the night, the fitness required items in a big plastic bag, placed directly on the door or the trunk of the car, so when you go out the next day will not rush And what is missing. If you worry about from the company to go home after not lost their desire to go out and fitness, sports shoes can be placed in a small cabinet company, directly after work to exercise.
12 secret love of exercise from the heart
Exercise is not to achieve the objective method, which end in itself. Of course you will thank AB allows flatten your belly firm, but when you give up after the success of AB, what would you give up the results after the fact, AB is the process gain, and flat stomach is one of the attached products, only think, will always be full of passion for fitness.
Against the tricks:
When you settle a job a tricky thing, and when you solve the dispute between her boyfriend, when you ease the contradiction between the family, then you can go out running, cycling, exercise to celebrate their success with the feelings of , kind of hard to describe the wonderful feeling you will be accompanied by a long time.
|
