If you want to get in shape, what exercises do you need to accelerate in addition to iron?

Stretching exercises, stretching will make the muscle lines more slender, the visual effect is better, you can also add some aerobic exercise appropriately, aerobic exercise and anaerobic exercise combination, to achieve better results.

Swimming is a sport that is great for exercising our body shape and cardiorespiratory capacity. You can also choose to ride a bicycle, and the energy consumption of the whole body is larger.

Jogging. Running is a very effective form of exercise, which can make people fast and achieve a good body.

Skipping rope, skipping rope can be regarded as fat loss training, and skipping rope is a full-body exercise, which can stretch the lines of the arms and lower limbs at the same time, and the overall fat loss effect is also great, and it can also achieve a plastic effect.

In addition to iron, you can also do more high-intensity aerobic training or yoga training to shape the body.

Iron, a popular word on the Internet, that is, lifting iron fitness, is a joking name for fitness sports by young people, indicating the meaning of fitness sports.

There are many aspects of fitness, iron is only a small part of it, more important is to find your own way of fitness, a variety of sports combined is also a good way, do not have to be limited to iron.

Characteristics of iron.

The movement of iron is characterized by locality, intermittent and high intensity. Iron is generally an isolated training for one or two muscle groups, and the more isolated it is, the stronger the training technique. Therefore, this kind of training will increase muscle mass, and muscle mass is the guarantee of the body's metabolism, the more muscles, the higher the metabolism, and the so-called when sleeping is also because of the large muscle mass.

The benefits of iron.

1. Iron can strengthen the body muscles and improve the proportion of the body, which is not achieved by aerobic exercise. Aerobic exercise alone can only make you slim down, but it can't improve the sense of body line. And insisting on iron can carve boys' abdominal muscles, inverted triangle figures, and girls' hips and vest lines, helping you improve your body curves and enhance your charm index.

2. Iron can increase the basal metabolic value and reduce the chance of gaining weight. Muscles belong to energy-consuming tissues, and people with more muscle content can eliminate cracks and consume more Kalaohong Road every day, and they are not easy to gain weight.

3. Iron can improve your physical endurance, let you have abundant strength, improve the image of weakness, and keep you in a young physical state.

Iron refers to equipment fitness exercises, such as barbells, dumbbells and other fitness methods to increase the amount of residual strength, through the iron to improve the body's body and shape a good body shape.

Both iron and running can help with fat loss, but they both have their advantages and disadvantages.

The main purpose of getting iron in the first game is to increase the metabolic rate by increasing muscle mass, thereby burning more calories. In addition, building muscle can also help improve body shape and contours, making people look healthier and firmer. However, for beginners, without the right training methods and plans, it can increase the risk, such as being prone to injury or overtraining and causing muscle fatigue.

Running, on the other hand, is a very convenient cardio exercise that can be done indoors or outdoors without any equipment. Running can help speed up cardiorespiratory fitness, increase metabolic rate, burn more calories, and can lead to a healthier body and stronger endurance. However, if you don't run in the right form, or if you overtrain, you can get knee or foot injuries that increase your risk.

Overall, if you want to lose fat and improve your body and shape, you can combine running with iron and do cardio 3-4 times a week and strength training 2-3 times a week. For beginners, it is best to do it under the guidance of a professional trainer in Celestial Hands, and develop a training plan and goals that suit you.

<> "We all know that strength training is mainly about consuming sugar, and then gaining muscle; Whereas, the main purpose of aerobic training is to reduce body fat.

If your goal is just to gain muscle, ditch cardio training and focus on getting bigger and stronger.

If you want to build muscle but also improve your endurance and cardio fitness, cardio is necessary, about 1 3 of the time you spend on strength training.

If your goal is to gain muscle, but also to lose a small amount of body fat, it is very necessary to control the ratio of strength to aerobic, you can try 5:2 or 2:1, depending on the individual.

But no matter what training you do, you must take the premise that your body is not damaged, if your body is damaged because of the rapid exercise, it is too much to lose!

Fitness is the fairest competition, there are no shortcuts to fitness, and your efforts are proportional to what you get.

Only those who can persevere can feel and reap the multiple benefits of fitness.

If you want to meet a better version of yourself, start working out early.

Insisting on fitness and exercise is not only to resist diseases and improve obesity, but also to improve one's own immunity and maintain young physical fitness. For those who take 1 hour a day to exercise, half an hour of strength training combined with half an hour of cardio workout, and stick to it for a long time, you will reap unexpected benefits!

Advantage 1: In the process of fitness, our body will sweat, and sweating will take away the heavy metals and toxins in the body, so that your pores will be discharged, and it will be more transparent and elastic.

Benefit 2: Fitness can allow you to consume excess calories in your body, promote the decline of body fat rate, effectively say goodbye to obesity, restore a slim body, and reduce the harm of fat accumulation to the body.

Benefit 3: Fitness can keep the body away from the comfort zone, so that the cardiopulmonary function can be exercised, and the lung capacity will be slowly strengthened, for example, you can run farther and farther, the burden on the body will gradually be reduced, and the physical fitness will remain young.

Benefit 4: In the process of fitness strength training, in the process of muscle tearing and repair, the body curve gradually becomes excellent, and the hips, inverted triangle, and abdominal muscles are trained.

Benefit 5, with the growth of body muscles, your strength will also be strengthened, before 100kg of iron, now easy to 200kg, you will feel that the physical state gradually becomes abundant.

Benefit 6: Fitness is the cheapest anti-aging "medicine"! People who insist on fitness all year round have improved cell regeneration ability, accelerated body circulation and metabolism, and their appearance is like frozen age, and they use sweat to resist the attack of aging.

Benefit 7: People who exercise will also begin to become healthier in terms of diet. The gastrointestinal function has also been strengthened, the digestive function of the stomach has been improved, the intestinal garbage has been reduced, the constipation situation has been effectively improved, and the body has become healthier and healthier.

Benefit 8: People who exercise regularly will also become full of mental state, full of youthful state, and make people feel full of vitality.

Fitness is a knockout game, and only a few people can stick to it. And those who stick to fitness will be more self-disciplined than those who don't. Only with enough patience and perseverance can they stick to the matter of fitness.

Fitness is something that needs to be done for a long time, and if you can't exercise a few times a month, your body will naturally not feel the benefits of fitness. You need to exercise at least 3 times a week before you can feel the changes in your body.

I'm afraid it's like a few friends around you, how many people have you seen like this, have you seen all the people who go to the gym? I'm afraid it's just the people in your circle who influence each other.

Because the exercise of equipment can still significantly improve the body and build muscles.

Because the load on the body is relatively large, from the safety aspect, it is recommended that you run first and then pick up the iron.

Iron is a relatively high intensity exercise, you must get a good warm-up before you can carry out iron exercise. Of course, the iron I am talking about is a high-intensity iron movement. If you are a person who plays with a mobile phone with one hand and a very light iron block in the other, there is no difference between iron and no exercise, the only difference is that you exercise a little and consume some energy, but it does not help the growth of muscles.

Because this strength of iron has higher requirements for warm-up, when running, you can get a full warm-up, running for a longer time, so that your blood flow rate is faster, the body temperature rises, and it will not make you too tired. And while running, running can relax your joints and prepare for the next iron exercise.

Anyone who has played dumbbells and barbells knows that when you choose equipment with a relatively large weight, it is easy for you to lift it up and put it down, and it is more difficult to come when you come, if your joints are not relaxed, you are not moved, and it is easy to bruise your wrist when you put it down.

If you talk about muscle training, I don't see any difference between running first and running before running and then running first. Because running doesn't work any muscles, the credit for your muscles is all due to the iron, and the only credit for running is to help you lose fat, which will make your muscles look more obvious. If you want to grow muscles fast, then you can only rely on your iron, and you must have high enough strength when you make iron, as long as the strength is high enough, plus enough intake, you can quickly grow a lot of muscles, and if the strength is very low, if you want to make the muscles grow, it will be very difficult.

I think I run first, and I train my physical fitness first through running. In this way, you can better run and warm up before the iron.

I think it's better to run before running, what if you run out of energy when you run out and don't have the strength to run iron?

If you want to build muscles, you must run first, and then make iron, running can better exercise muscles and let muscles grow.

Running first, of course. If you don't want to run, you may easily injure yourself. Pay for one's whistle.

Look at yourself, I think it may be better to run first and then play iron, because after running, the muscles of the whole body will have a relaxed state, and then you will come back to iron.

I think it's faster to run first, because if you have enough exercise in the early stage, your body will be better, and running will be easy, and you won't be so tired.

I think it's better to run before running, because running is a laborious and time-consuming exercise, and it's easy to run and then have no strength to run again.

I think it's a good idea to run first, running is the foundation of all sports, it not only achieves the effect of warm-up, but also exercises body coordination!

I think it's about running first, laying the foundation first, so that we can get better at fitness, and if we work out all of a sudden, then we won't be able to keep up.

I think it depends on your personal habits, and some people will get weak after running, and their limbs will be weak. Right, it depends on your own abilities anyway.

Iron is not very important, but iron is the most violent aesthetic project, which can attract beautiful women who work out in the gym, and they especially admire the people who work out.

Going to the gym is a kind of life attitude, people want a healthy, good-looking body, but also a kind of love, what can't be, whether you want to go to the gym completely depends on yourself, there is no need to do it, depending on whether you want a good figure.

As an auxiliary machine, iron has a great effect on fitness to lose fat and increase muscle, and the correct iron can achieve twice the result with half the effort, so iron is one of the important ways to lose fat and increase muscle.