Biceps femoris and gluteus maximus stretch, suitable for sedentary people, which movements to elimin

Most of the people with perfect muscle lines are more popular, both men and women, young and old, especially men with perfect abdominal muscles, who look more fascinatingSome people think that exercising abdominal muscles is to reduce abdominal fat and make people look less bloated, but this is not the case, exercising abdominal muscles can eliminate excess abdominal fat, but it is not the only way.

If you want to get rid of excess fat quickly, then you can use alternate benchesYangLegs:You hold your head with both hands, and then bend your knees, and then with the front of your knees and your head turning, you are doing alternate kicks, at least 40 to 60 seconds at a time, and then after 30 seconds of rest in between, you can do it again, 4 sets at a time, this method I have tried is very effective.

For a quick way to get rid of excess fat, you can use a supine crunchThis method is to spread your legs apart at an angle, then put your feet on the ground, bend your knees, bring your hands together, bend your upper body forward, and at the same time in this movement, also extend your arms between your legs, do at least 45 60 seconds each time, and also rest for 30 seconds in between, and do 4 sets in a row each time.

For a quick removal of excess fat, you can use your supine fingertips to touch your heelsThis method is to sit on your back, also step on the ground, bend your knees, and then use the fingertips of both hands alternately to touch the heel on the same side, this method is more difficult to do, each time you sit for 45 60 seconds, after doing it is also to rest for 30 seconds, and then continue to do it, 4 sets in a row.

Generally, the movements are done together to have an effect, and not a single action can achieve fat loss.

So it's okay to alternate kicks, look up at the crunch, this kind of action is good.

You can try stride exercises, so that you can achieve the effect of fitness.

Doing more exercise, sit-ups, alternating leg presses, these simple movements can help.

Sit-ups and leg raises are suitable for people who are sedentary for a long time, so you might as well try it.

Alternate leg presses, squats, and squats can all help to reduce fat.

Then you can do wall squats or planks, all of which are effective.

What is the scientific approach to fitness?

1. Do what you can.

When you're not feeling well, don't force yourself to keep working out. When you feel tired, it's your body telling you that you need to rest and replenish nutrients in order to repair muscle tissue and rebuild energy. If you force yourself to exercise, you may push your limits, but it is more likely to harm your health.

In addition, the choice of weight should also be within your ability, and do not blindly pursue large weight.

2. Get plenty of rest.

While working out, if you can't get enough rest, then you are destroying your body. This can lead to more fatigue after your future workouts. Therefore, you should sleep for seven or eight hours the night after the workout to ensure that your body muscles are rested and recovered.

3. Replenish food in time before and after fitness.

Eat before and after your workout because your body needs to replenish energy and replace the calories, vitamins and minerals lost during exercise. Eat a small amount of carbohydrates, such as a bagel or a piece of toast, an hour or so before your workout, to ensure that you have enough energy in a short period of time. If you're working out for more than an hour, opt for carbohydrate foods that take longer to digest, like a banana. Protein should also be supplemented in time after exercise, which can effectively help muscle recovery.

4. Adjust the training plan in a timely manner.

Many newbies get tired for a week after exercising, and this is when your body tells you that you need to adjust your fitness plan. This phenomenon can be caused by three reasons: first, it starts too quickly; second, beyond the limit; Third, there are hidden health risks.

In fact, fitness itself can help the human body delay the speed of fatigue, as long as you gradually increase the duration and intensity of exercise, not only will not be overtired, but also can improve sleep and improve mental state.

5. Replenish sufficient water.

When you work out, your body sweats a lot and is dehydrated, so you need to hydrate in time. Start drinking water 3 hours before the start of the workout; During the workout, it is advisable to drink a glass of water every 20 minutes. After the workout, you can weigh yourself, and for every half kilogram of weight dropped, you should drink 3 glasses of water to replenish it.

6. Warning.

If there is physical fatigue after fitness, it is recommended to rest more; If you have a specific medical condition after exercising in addition to exhaustion, you should seek medical attention as soon as possible.

Many people use "no longevity" as an excuse and refuse to exercise with peace of mind. In fact, exercising once or twice a week can make you live for years longer!

The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Moderate-intensity workouts include cycling, brisk walking, or gardening, and high-intensity workouts include running, among others. Researchers from Loveborough University in the United Kingdom, Harvard Medical School in the United States, and the University of Sydney in Australia evaluated the effectiveness of this recommendation.

They followed volunteers over the age of 40 over an average of nine years.

The results showed that people who exercised regularly, that is, more than three times a week, were in better physical fitness, and those who exercised regularly were 35% less likely to die early during the study period compared to those who did not exercise at all; People who exercise only once or twice on weekends but have a 30% lower chance of dying early are at the target of total exercise time.

In addition, regular exercise is 21% less likely to die from cancer and 41% less likely to die from cardiovascular disease. But exercising once or twice a week can also reduce the chance of dying from cancer by 18% and the chance of dying from cardiovascular disease by 40%. Even if the total duration of exercise is not "up to the mark", the "resistance" effect against cancer and cardiovascular disease is not much worse.

The report was published in the Journal of the American Medical Association Internal Medicine Volume. The British "Daily Mail" reported on the 10th, citing researchers: "It is better to do physical exercise in your leisure time than not to move, and frequency is not so important." ”

Easy and scientific fitness method, effective ****! Delicate ** clothes.

1.It is impossible to build a whole muscle in 1 month, there is no precedent to prove it, there is no theory to support it2Muscle gain is the result of strength training **Decrease is the result of aerobic exercise Not linked.

Too low fat content can affect endocrine men, usually 8% is the lower limit except for athletes3Usually the legs can be lowered to parallel to the ground, so that there is no effect on the knee joint, but the training of large weights will have an impact It is no problem to do a half-way squat, normal equipment training will not wear and tear on the joints and ligaments (except for individual movements), moderate equipment training will strengthen the joints and ligaments, of course, you should also pay attention to the safety of training, I don't know how to ask.

A month out of muscle? Don't even think about it! 3 months. (Of course, I don't know how you're in shape right now).

The second question is even funnier. Exercise boosts your immunity. The higher the immunity, the higher the resistance. It has nothing to do with fat loss. (Your consciousness is that fat people can't get sick, and the fatter you are, the easier it is to get sick.) )

It is inevitable that weighted squats cause wear and tear on the knee joints. But it has the ability to recover automatically. The premise is to do squats slowly.

If you're afraid of getting hurt, just squat half-way. Don't push your knees too forward. All the machinery is harmless under the standard of operation.

In. Friend. What are you hearing about ligaments?

I don't understand. But I can tell you for sure. As long as you don't pull the ligaments vigorously or pull the ligaments instantly, it doesn't matter.

I want to build the best and fastest muscles. It is necessary to have a professional person to guide you. The gym has a trainer space.

This includes the number of times each action is done. Number of groups. There is also the standard of action.

The most reasonable and standard can see the greatest results in the shortest time. You're too demanding (it is recommended that the coach direct guidance.) )

1.High-protein, low-fat, low-carbohydrate diet, plenty of dumbbells + push-ups + sit-up exercises, and a small amount of aerobic exercise (due to the reduction of carbohydrates, you will be exhausted if you do a lot of aerobic exercise, so it is enough to maintain aerobic exercise twice a week).

Cut starchy foods in half in the first two weeks, replace them with high-protein foods, and halve them again in the next two weeks, pay attention to eating a lot of vegetables and fruits, and choose starchy foods that are also high-fiber (such as oats and sweet potatoes can provide carbohydrates, but are rich in fiber, which is the best food). Drink more sugar-free soy milk to provide the protein needed to build muscle and inhibit fat production.

2.As muscle increases, fat consumption also increases, and fat naturally decreases. Instead of getting sick due to the loss of fat mass after a workout, the body will be stronger and healthier.

3.Improper workouts will definitely be, so pay attention to the smoothness, standard, and speed control of the movements (not too fast). In addition, moderate consumption of some olive oil, flaxseed oil, etc. is good for joints and will not get fat, enoki mushrooms also contain a lot of gum arabic, especially for joints.

Of course, if your body belongs to the Sammo Hung type, then it is simply wishful thinking to become a toned muscular man in a month, and if you just have a small belly, then of course there is a chance. Body fat at 12% to 15% is the fastest to gain muscle, too fat requires fat loss, and too lean will also be much slower to gain muscle.

I'll be honest with you.

Problem 1: You can't train muscles in a month, it can only make you feel full of strength, because if you are a first-time practitioner, you must have at least 1 week or so to adapt (such as the soreness of each joint and muscle tissue) Fitness can not be rushed, but gradual.

Question 2: Fitness is to rely on nutrition, exercise, and rest to achieve the purpose of growing muscle, and fat will not be reduced, unless you deliberately carry out fat loss exercises (such as skipping rope, running, swimming and other aerobic exercises to get rid of excess fat on your body) Too much fat affects your health, and fat loss will not affect your health. But it should not be excessively reduced.

Question 3: Weighted squat stand up It is recommended that you do not do this exercise often, it will compress your lower back spine and cause great damage to the body. The knees will also have a certain effect, depending on how much weight you are carrying, of course.

The parts of each equipment exercise will not cause much damage to the joints and ligaments of the human body, just like I just said, you can't start with overweight equipment training, you have to increase the weight little by little (such as 2 kg today, 3 kg tomorrow) If you operate these machines correctly, don't operate them savagely, to ensure that you will not have muscle strains and other similar situations.

It's best to have a coach to take you or a friend with more than a year of fitness experience to guide you!

I hope you find this helpful!!

1. Fitness + eating protein powder (not recommended.) But it is true that the muscles are quickly out) 2, and the fitness fat will of course be reduced. Resistance should be better3, from light to heavy. The most important thing is to find a fitness trainer according to your physical condition.

Hello A1: It is not easy to train a muscle in a month, at least three months. If you want to build muscle in a month, you have to take some hormones and practice in the gym every day.

You should also pay attention to your diet, train reasonably and planably, and avoid training blindly.

Two: Narrow fitness muscle increases, fat will definitely be less. With less fat, the body's resistance will not decrease, but will increase!

Three: weight-bearing squats include various equipment training, if there is no adequate warm-up, it will bring damage to the joints, ligaments, muscles and other parts of the human body. So warm up well before you train, it's best to find a companion or fitness trainer to watch you next to you, and let him assist and protect you when you do difficult movements!

If there is anything you don't understand, you can send me a message, thanks!

I forgot to tell you that I'm in the fitness industry. Hey.

1 It is impossible to build muscles in a month, and even if there is, it will not be noticeable.

2 Fat will be reduced and resistance will be increased. (Otherwise, you think muscles grow out of bones.) )

3 No, if the squat is heavy, you may have to hurt your waist first.

Your question makes me find it difficult to answer. It's true that you want to build up a body of muscle in a month, provided that you're not very thin, because some people are so thin no matter how they practice, it's just that they're relatively stronger than when they don't practice.

Weighted squats can cause the problems you mentioned, but it doesn't matter if you do the warm-up activities. It's not that fat loss makes you more likely to get sick. Otherwise, fat people are easy to get sick.

Jogging every day strengthens the overall muscle levels of the body, especially the lower limbs and abdomen, which will not be noticeable, and will strengthen the circulatory system, respiratory system and reduce fat.

If you want to become strong, you need anaerobic exercises to strengthen your muscles, jogging is aerobic training, which increases the endurance of your muscles, and anaerobic exercises are to increase the absolute strength and explosiveness of your muscles. If you want to make the line look better, it is recommended to do some anaerobic training after jogging, you can pull pull-ups, as well as straight parallel bars arm flexion, push-ups and the like. Generally, 4-5 sets are done in one movement, and 10-12 are done in one group.

Generally, a muscle group needs 3-4 movements, so if the movement is too single, you can add one movement to 8 sets.

You can slow down the first lap and stretch your muscles after the run as a warm-up so that your muscles will be more comfortable with the rest of the exercise. Remember to stretch the muscles of the thighs and calves after running to prevent the leg muscles from becoming thick and stiff, and insist on each stretch, the muscles will be slender, strong and elastic in the long run. Stretch until the muscles are stretched and relaxed.

Practicing weighted squats will definitely cause wear and tear on the knee joints. As for the equipment, not all of them are harmful to the joints and ligaments of the human body. Moreover, these are directly related to the intensity of your training.

However, it is necessary to carry out scientific training in a timely manner, moderately, and appropriately. Generally not too much of a problem.